Caring for You
Tips for taking care of your well-being.
Parenting can be very stressful and, if you are parenting an adolescent
at risk for harmful behaviours or even suicide, the stress can be
overwhelming. For you to be an effective support for your child, and a model
of healthy behaviour, you need to care for yourself. Chronic tension or
stress can lead to problems in your physical and mental health as well as
disruptions in family, work and social life. Here are some ideas on how to
cope with the stress and take care of you.
Physical Well Being
1. Eat a well balanced diet.
Be sure to include enough servings of fruits and vegetables. Have a good
breakfast, eat foods high in fibre, and foods that are rich in vitamins,
especially Vitamin B (green leafy vegetables).
2. Get plenty of exercise.
Recent research shows that exercising daily may be as effective as using
medication to treat depression, and exercise is a great way to relieve
tension and stress.
3. Aim for eight hours of sleep every night.
Go to bed earlier, get up at the same time everyday and get as much light
early in the day as possible.
4. Avoid or limit your intake of alcohol, caffeine, drugs and tobacco.
These will aggravate your stress rather than relax you.
5. Drink plenty of water.
Try to drink at least six glasses a day to keep yourself hydrated and alert
during the day.
Mental Well Being
1. If the stress is more than you think you can handle, seek help.
Use a depression checklist (see the website of the Canadian Health Network
for an example). If you have many of the symptoms, contact your family
physician to discuss treatment options.
2. Learn some relaxation techniques and practice them everyday.
Two simple techniques you may find effective are deep breathing (breathe in
deeply through your nose, count to eight, then breathe out slowly through
pursed lips) or taking a mental vacation (picture yourself on a dream
vacation).
3. Keep a journal.
Writing down your thoughts and feelings can give you a new perspective or
clarify something that has been bothering you.
4. Take some courses in communication skills, parenting or related
subjects.
Arm yourself with information and you may find new skills that can help.
If you cannot take courses, consider borrowing books or videos from your
local library or family resource centre.
5. Talk things out. Meet with a trusted friend, family, colleague or a
professional counsellor.
Do not try to cope alone. A family physician, member of the clergy, or a
counsellor may be able to help you find a new perspective, develop
strategies and cope better with the stressors in your life.
6. Take a break.
Do something you enjoy every day. Listen to music, dance, go to a movie,
walk with a friend, pursue a hobby, volunteer in the community.
7. Learn to say ‘no’.
Turn down extra projects, invitations or work that you don’t have the energy
or time for. Recognize that everyone needs quiet time to relax and be alone.
8. Schedule some alone time.
Reflect on what you have learned or accomplished and what you still need.
Take a hot bath, get a massage, read a book or go for a drive.
Spiritual Well Being
1. Explore your spiritual side.
Attend different places of worship, volunteer at your regular place of
worship or read books on spirituality.
Caring for You
Tips for taking care of your well-being.
Parenting can be very stressful and, if you are parenting an adolescent
at risk for harmful behaviours or even suicide, the stress can be
overwhelming. For you to be an effective support for your child, and a model
of healthy behaviour, you need to care for yourself. Chronic tension or
stress can lead to problems in your physical and mental health as well as
disruptions in family, work and social life. Here are some ideas on how to
cope with the stress and take care of you.
Physical Well Being
1. Eat a well balanced diet.
Be sure to include enough servings of fruits and vegetables. Have a good
breakfast, eat foods high in fibre, and foods that are rich in vitamins,
especially Vitamin B (green leafy vegetables).
2. Get plenty of exercise.
Recent research shows that exercising daily may be as effective as using
medication to treat depression, and exercise is a great way to relieve
tension and stress.
3. Aim for eight hours of sleep every night.
Go to bed earlier, get up at the same time everyday and get as much light
early in the day as possible.
4. Avoid or limit your intake of alcohol, caffeine, drugs and tobacco.
These will aggravate your stress rather than relax you.
5. Drink plenty of water.
Try to drink at least six glasses a day to keep yourself hydrated and alert
during the day.
Mental Well Being
1. If the stress is more than you think you can handle, seek help.
Use a depression checklist (see the website of the Canadian Health Network
for an example). If you have many of the symptoms, contact your family
physician to discuss treatment options.
2. Learn some relaxation techniques and practice them everyday.
Two simple techniques you may find effective are deep breathing (breathe in
deeply through your nose, count to eight, then breathe out slowly through
pursed lips) or taking a mental vacation (picture yourself on a dream
vacation).
3. Keep a journal.
Writing down your thoughts and feelings can give you a new perspective or
clarify something that has been bothering you.
4. Take some courses in communication skills, parenting or related
subjects.
Arm yourself with information and you may find new skills that can help.
If you cannot take courses, consider borrowing books or videos from your
local library or family resource centre.
5. Talk things out. Meet with a trusted friend, family, colleague or a
professional counsellor.
Do not try to cope alone. A family physician, member of the clergy, or a
counsellor may be able to help you find a new perspective, develop
strategies and cope better with the stressors in your life.
6. Take a break.
Do something you enjoy every day. Listen to music, dance, go to a movie,
walk with a friend, pursue a hobby, volunteer in the community.
7. Learn to say ‘no’.
Turn down extra projects, invitations or work that you don’t have the energy
or time for. Recognize that everyone needs quiet time to relax and be alone.
8. Schedule some alone time.
Reflect on what you have learned or accomplished and what you still need.
Take a hot bath, get a massage, read a book or go for a drive.
Spiritual Well Being
1. Explore your spiritual side.
Attend different places of worship, volunteer at your regular place of
worship or read books on spirituality.