HOW TO DEAL WITH YOUR STRESS AND YOUR CHILD'S BEHAVIOR AT THE SAME TIME

Because parenting stress impacts the behavior of children, adolescents and vice versa, addressing both issues at the same time may be a good option. Several studies have shown that when parents are able to reduce their stress levels, their children's behavioral problems also decrease (Neece et al., 2012). Improving your relationship with your child is one way to address parental stress and behavioral problems at the same time. Acts of charity and kindness are often associated with reduced stress and improved behavior, so consider finding a volunteer opportunity that you and your child can participate in together. Let your child know how you are helping someone else and how this effort is positive. Try talking with your child about stressful times after they happen so that you and your child have a better understanding of the situation and you, as a parent, know that your child understands the situation. Research has shown that, for parents of children who have developmental delays, the use of mindfulness-based stress reduction tools has a substantially positive impact on these families (Neece, 2014). Below are some examples of mindfulness-based stress reduction tools you can implement.

WAYS TO RELIEVE PARENTAL STRESS

• Use meditation, practice yoga or write in a journal.
• Participate in social connections, especially through parenting groups.
• Make sure to allocate enough time to complete daily tasks. Research indicates that time pressure is one of the leading causes of parenting stress.
• Get enough sleep. Rest is a critical part of stress management. Having children can make it difficult to get a good night's rest; however, parents may want to be mindful of how much rest they get. For example, you may want to establish and maintain a bedtime and not use screens (cell phones or, computers) for an hour or two before bedtime.
• Exercise. Establish exercise routines, if possible, to increase your likelihood of continuing regular exercise. Get your heart rate up the way you enjoy. Research shows that regular exercise boosts your well-being and helps reduce your body's reactions to stress.

WAYS TO IMPROVE CHILDREN'S BEHAVIOR

• Enroll in parenting education courses. Studies show that parenting courses offer stress-reduction training, which can help participants reduce parental stress and other negative feelings.
• Do not tolerate or ignore bad behavior. Ignoring unhealthy behavior can cause it to show a more severe reaction.
• Help your children learn emotional regulation. Have intentional, in-depth discussions with your child about times to try to stay calm and explain how he can manage his emotions when he gets stressed.
• Try to anticipate your child's triggers. Identify what types of situations trigger your child and help him or her understand what is happening during these times and how to cope with these circumstances and their feelings.