I think every dad on the planet right now can agree that stress messes with them a lot!
It doesn’t always come charging in, sometimes it comes when we least expect it. And before we know it, everything just feels heavier.
If you've been feeling down or overwhelmed by life lately, stress is likely the cause.
But I think the best thing we can do is learn how to manage it and become better at handling it. And that makes all the difference.
So, here’s a simple four-step process to help you get a grip on stress before it gets a grip on you:
Think about your week. What moments make you want to hide in the bathroom just to get five minutes of peace? This is not rare, and it happens to all dads.
Every dad has those moments, and identifying them is the first step toward taking back control.
Stress usually shows up during specific times or situations that test our patience and push us to our limits.
To give you an idea, here are some examples from other dads:
Now, take a moment to think about your own life. Maybe it’s something else entirely. So write it down.
Once you’ve got your list, you’ve already taken the first step toward managing it better.
When you first start learning these techniques, it helps to practice them during calm moments.
Set aside 20 minutes or so to focus on the exercises without distractions.
Yes, I know 20 minutes feels like a lifetime, But think of it as an investment. The more you practice, the better you’ll get at using these tools in the heat of the moment. Eventually, you’ll be able to relax.
Oh, and one more thing, taking care of yourself isn’t selfish it’s essential. When you’re calmer and more centred, you’re a better partner, a better dad, and a happier human being.
Remember, relaxation is personal what works for one person might not work for another. Experiment until you find your way.
Have you ever caught yourself so stressed that your shoulders are practically glued to your ears? Yeah, that’s your body screaming at you.
And that’s where muscle relaxation steps in. It’s super simple: you just tense up a group of muscles say your hands or your neck hold it for a few seconds, then let it go. That little move helps you notice where you're carrying tension and shows your body how to release it.
Start small, like just with your hands, and then work your way up to relax your whole body. There are audio guides out there that walk you through it. Just throw on some headphones during nap time or even on your commute and try to relax.
If there’s one technique you take away from this, let it be deep breathing. Why? Because you can do it anywhere at work, all you need is four counts:
Repeat as needed. It’s portable, discreet, and surprisingly powerful.
Close your eyes and imagine yourself somewhere peaceful a beach, a forest. Picture the details, what do you see? Smell? Hear? Feel? This mental escape can transport you far away from the chaos, even if it’s just for a few minutes.
Some people find guided imagery tricky at first, but don’t worry it gets easier with practice.
Meditation is simply about focusing your mind and letting go of distractions. Guided meditations, in particular, are great for beginners because someone else does the heavy lifting by walking you through the process.
You can find tons of free resources online, whether you prefer apps, YouTube videos, or podcasts.
Even five minutes of meditation can leave you feeling lighter and more grounded.
Give each one a try and see what clicks for you.
These portable stressbusters are designed to help you reset during those stressful moments. You might not love every technique, and that’s okay just pick the ones that work best for you and keep them handy for when you need them most.
Here’s your go-to list:
The key here is flexibility try out these techniques and see which ones click for you. The more tools you have in your stress-busting toolkit, the better equipped you’ll be to handle whatever comes your way.
This step is all about creating a simple plan to help you tackle those stressful moments you identified back in Step One. Think of it as your personal game plan for staying calm and collected.
Here’s how to get started:
Here’s a quick rundown:
I’ve been there. There have been days where I’ve felt like I’m failing at everything work, family, even remembering to eat lunch.
But here’s the thing I’ve learned along the way, it’s not about eliminating stress completely. That’s just not realistic.
What is realistic is learning how to manage it so it doesn’t take over your life or your mood.
When I first started working on my own stress management, I’ll admit, I was skeptical. But once I gave them a fair shot, I realized how powerful they could be.
Taking five minutes to breathe deeply or tensing and relaxing my muscles didn’t just calm me down it helped me show up as a better dad, partner, and human being.
Don’t wait until you’re at your breaking point to try these tools. Start small. Pick one or two strategies from this article and give them a shot.
If you found this post helpful, I’d love for you to check my website, austinplease.com, where I share more tips, stories, and advice for navigating parenting, relationships, and life as a gay dad. It’s a space for all of us to connect, learn, and grow together.
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