Nurturing Your Mental Health as a Single Parent

This is a guest post.

Being a single parent is no easy feat. It comes with unique challenges and responsibilities that can often feel overwhelming. The demands can sometimes seem endless, from managing household tasks to juggling work commitments and providing emotional support for your children.

Amidst all this, it is crucial not to overlook the importance of mental health and self-care. Taking care of yourself is a costly undertaking. It is necessary for your well-being and ability to be there for your children.

Furthermore, turning to your faith can give you a sense of purpose and a higher perspective on your circumstances. Remember, you deserve to nurture yourself to continue to be a loving and resilient parent.

Understanding Mental Health as a Single Parent

Mental health as a single parent refers to your psychological and emotional well-being while navigating parenting challenges alone. It encompasses coping with stress, maintaining a positive mindset, effectively handling raising children without a partner’s support and managing daily life’s demands.

Prioritizing your mental health as a single parent ensures that you have resilience, clarity, and emotional stability. Common emotions and struggles experienced by single parents include:

Financial Strain: In 2021, approximately 30% of single parents experienced poverty, whereas only 6% of married couples faced similar circumstances. Single parents are not only more prone to poverty compared to cohabiting couples, but single mothers are also at a significantly higher risk of poverty when compared to single fathers.
Guilt: Single parents often experience guilt, feeling as though they are not doing enough or providing adequately for their children. They may question their ability to fulfill both parental and professional responsibilities, leading to feelings of self-doubt and inadequacy.
Loneliness: Recent studies show that many single parents, ranging from 8% to 21%, have reported feeling lonely. This loneliness stems from the absence of a partner and a lack of companionship, particularly the absence of someone to share experiences with.
Fatigue and Self-Care Neglect: The constant demands of single parenting can result in exhaustion and self-care neglect. According to a 2021 journal, single mothers, especially those unemployed, report lower levels of happiness and sadness, stress, and fatigue in parenting compared to partnered mothers.

Strategies for Self-Care and Emotional Well-being

Personal and Meaningful Self-care Routine

Finding the time and energy for self-care may often seem impossible as a single parent. The demands of parenting can be all-consuming, leaving little room for personal well-being.

While carving out time for yourself may feel challenging, even small moments can make a significant difference. It is about finding large chunks of time rather than incorporating these practices into your daily routine. To make self-care a more feasible and an integral part of your routine, consider the following strategies:

Regular Physical Exercise: Engaging in exercises such as walking, jogging, yoga, or any form of physical activity you enjoy helps reduce stress, boost mood, and increase energy levels. It also provides an opportunity for personal time and reflection.
Healthy Diet and Nutrition: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provide essential nutrients that support physical and mental health. Having nutritious meals and snacks can increase your energy levels, enhance your immune system, and improve your overall vitality.
Quality Sleep: The report discovered that 44% of single mothers with children under 18 do not get the recommended seven hours of sleep per night. Establishing a consistent sleep routine, creating a calm environment, and practicing relaxation before bed can promote restful sleep and enhance overall well-being.
Mindfulness and Meditation Practices: Find moments throughout the day to pause, take deep breaths, and bring your attention to the present. You can also dedicate a few minutes daily to formal meditation, guided meditation, or simply focusing on your breath.

Building Positive Relationships

Create a Supportive Network

Building a solid support network becomes an essential lifeline. Friends and family members who are empathetic and understanding can offer a listening ear, share advice, and lend a helping hand when you need it most. Their presence helps alleviate feelings of isolation and provides a valuable source of comfort and encouragement.

Connecting with other single parents also offers unique benefits. These individuals have firsthand experience with the joys and challenges of raising children independently. They can provide practical tips, share resources, and understand the specific complexities of single parenting.

Join Healthy Social Activities

Joining healthy social activities as a single parent provides connections, support, and personal growth opportunities. It also offers a platform for self-care, relaxation, and pursuing personal interests. Here are a few specific activities that can have a positive impact:

Community Fitness Classes: Taking care of your physical health is essential, and participating in community fitness classes can provide both physical and social benefits. As you challenge your body, trust God’s strength to guide and support your fitness journey.
Volunteering: Involving in volunteer organizations allows single parents to make a difference in their community while meeting like-minded individuals. Your service can inspire and impact others, demonstrating the power of selflessness and compassion.
Outdoor Adventure Groups: Joining outdoor adventure groups provides an excellent opportunity to connect with nature, explore new surroundings, and bond with other outdoor enthusiasts. Hiking, camping, or nature walks allows you to enjoy the beauty of God’s creation and find solace in the wonders of the natural world.
Book Clubs or Discussion Groups: Participating in book clubs or discussion groups offers an avenue for intellectual stimulation, personal growth, and social interaction. Reflecting on God’s wisdom through the books you read and discussing spiritual matters can provide valuable guidance and encouragement.

Seeking Professional Counseling or Therapy

Professional therapy provides a safe and confidential space to address emotional challenges, develop coping strategies, and gain insights into self-improvement. Different therapeutic approaches offer specific benefits, and considering the following options can help single parents find the right fit for their needs:

Cognitive-Behavioral Therapy (CBT) identifies and changes negative thought patterns and behaviors. It helps single parents develop healthier coping mechanisms, manage stress, and address emotional challenges. CBT can promote positive changes in mindset and behavior by challenging and reframing unhelpful thoughts and empowering single parents to navigate their roles with resilience and effectiveness.
Psychotherapy: Psychotherapy encompasses various therapeutic approaches, such as talk therapy, that aim to improve mental health and well-being. Through open and supportive conversations, single parents can explore their thoughts, emotions, and experiences in a safe and non-judgmental space.
Eye Movement Desensitization and Reprocessing (EMDR) Therapy: EMDR therapy is particularly beneficial for single parents who have experienced traumatic events or challenging life circumstances. This therapy incorporates bilateral stimulation, such as eye movements or tapping, to help process and reframe traumatic memories.
Dialectical Behavioral Therapy (DBT): DBT is often used to treat individuals struggling with emotional regulation and self-destructive behaviors. Single parents can benefit from DBT by learning skills to manage stress, regulate emotions, improve interpersonal relationships, and cultivate mindfulness.

Doing Things God’s Way

Seeking Strength and Guidance in Faith

Seeking strength and guidance in faith as a single parent is a source of solace and empowerment. Trusting in a higher power can help you find strength during difficult times, provide wisdom to make crucial decisions, and offer peace amidst chaos. Here are the various ways to nurture your spiritual well-being and deepen your connection with God:

Prayer: Through prayer, single parents can seek guidance, find comfort, express gratitude, and find solace in moments of struggle. It provides an avenue to pour out your heart, share your burdens, and find renewed strength and peace.
Bible Study: Regular Bible study provides single parents rich spiritual nourishment and wisdom. Exploring the Scriptures allows them to deepen their understanding of God’s teachings, find practical parenting guidance, and discover inspiring stories of faith and resilience.
Journaling and Reflection: Through recording your thoughts, prayers, and reflections, you gain clarity, process emotions, and deepen your connection with God. Journaling allows them to track their journey, celebrate milestones, and find inspiration in reflecting on their personal and spiritual growth.

Joining a Faith Community

Connect with a local church or religious community: Connect with a local church or religious community to find a supportive network of like-minded individuals who share your faith. Being part of a faith community offers a sense of belonging, opportunities for spiritual growth, and a support system.
Fellowship and Worship: Participating in fellowship activities and worship services within your faith community allows you to connect with others and deepen your spiritual journey. By engaging in communal worship, you can find solace, receive encouragement, and draw strength from the collective faith of others.
Mentoring and Discipleship: Seek out mentoring and discipleship opportunities within your faith community to receive guidance and support from experienced individuals in your religious tradition. These relationships provide valuable insights, spiritual nourishment, and personal encouragement.

Embracing God’s Love and Grace

Forgiveness and Letting Go: Embrace God’s love and grace by practicing forgiveness and letting go of resentment towards others and oneself. Release the burden of the past hurts, allowing God’s love to heal your heart and restore your relationships.
Serving Others: Serve others in your community. Through acts of kindness and selflessness, you make a positive impact and experience the joy that comes from extending God’s love to those around you.
Practice Self-Compassion: Extend the same compassion and grace to yourself that God offers. Incorporate self-care, prioritize your well-being, treat yourself with kindness and understanding, and acknowledge that you are worthy of love and care just as much as anyone else.

Conclusion

Raising kids alone is challenging, but prioritizing mental health is essential for you and your children. Implement self-care strategies, seek Godly encouragement, and find strength in your faith. Remember to take time for yourself, seek the guidance of professionals when needed, and surround yourself with a supportive community.

Trust in God’s love and grace, knowing that He walks beside you every step of the way. You are capable, resilient, and deserving of happiness. Embrace the challenges, learn lessons in every situation, and know you are never alone.

About the author:

Shauna Larson, a passionate mental wellness advocate. For the last five years, she employs her personal experience and deep understanding of mental health to illuminate the complexities and challenges that many face every day. Her thoughtful insights and relatable narratives have been featured in a variety of publications, cultivating a loyal readership that values her authentic voice and practical advice.