Strategy Plans for Lowering Parental Worry Amid Challenging Periods
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In the hustle and bustle of summer break, parents may find themselves overwhelmed by the constant presence of their children. However, simple mindfulness practices can help navigate these challenging times with grace and patience.
Originally published several years ago and most recently updated on Aug. 8, 2025, by associate editor Kari Hanson, this article presents a variety of accessible techniques to stay present and intentional during the summer months.
One such practice is square breathing, a rhythmic breathing technique involving equal counts of inhaling, holding, exhaling, and holding. To perform square breathing, imagine a box in your mind and breathe in for four seconds, hold for four, exhale for four, hold for four, and repeat as needed. Focus on belly expansion and contraction to calm and balance the nervous system [1][3][4].
Another practice is belly breathing, deep breathing that engages the diaphragm. Place hands on your belly, inhale slowly for four counts, feeling the belly rise, and exhale for four counts, feeling it fall. This activates relaxation responses, reducing stress hormones [3].
Short mindfulness breaks embedded between daily activities can also be beneficial. After active sessions or during hectic moments, pausing for 1–2 minutes of quiet, focused breathing or guided meditation (using apps like Calm or Headspace) can increase patience and reduce anxiety [3][4].
Mindful appreciation is another practice that involves focusing on things for which one is grateful. Acknowledging these things can be as simple as stopping for a moment and identifying them [2].
In addition to these practices, spending time in nature or practicing gentle yoga can help parents stay grounded [2]. Pairing physical activity with mindfulness, such as biking followed by belly breathing, can reduce stress and improve mood [3]. Maintaining regular sleep, nutrition, and social connections also supports overall well-being, aiding resilience to stress [2].
These practices allow parents to respond calmly rather than react emotionally to daily stressors, promoting feelings of happiness and health [1][2]. For those seeking further guidance on raising great kids, articles on avoiding nagging, dealing with challenging behavior, fostering emotional intelligence, and more are available [5].
Remember, mindfulness apps like Positivity and Headspace offer guided meditations that don't require any special skills or equipment [4]. Meditating in the morning can help set one up for a calmer and more grounded day with a greater sense of inner peace.
Research has linked gratitude with feeling more joy, optimism, and pleasure [2]. Practicing gratitude during stressful moments can help shift one's perspective and promote feelings of happiness and health [2]. Science has identified gratitude as a conduit for happiness and health [2].
In conclusion, simple mindfulness practices can transform the summer parenting experience, helping parents stay calm and intentional amidst the challenges of the season.
- Engaging in square breathing and belly breathing techniques during summer break can help parents navigate the challenges with grace and patience.
- Mindful appreciation, focusing on things for which one is grateful, can be a simple practice to help parents stay calm and mindful.
- Short mindfulness breaks, such as quiet, focused breathing or guided meditation using apps like Calm or Headspace, can increase patience and reduce anxiety.
- Spending time in nature or practicing gentle yoga, paired with physical activities like biking, can help parents stay grounded and reduce stress.
- Maintaining regular sleep, nutrition, and social connections also supports overall well-being, aiding resilience to stress during the summer months.
- Practicing gratitude during stressful moments can help parents shift their perspective, promote feelings of happiness and health, and serve as a conduit for joy and wellness, backed by scientific research.
