Overcoming Depression: Practical Strategies for Parents to Stay Engaged and Present with Their Children

Becky-Lennox-Son-Father-Walk

Parents dealing with depression often find it challenging to focus on their children because depression can make it difficult to muster energy, motivation, or hope. However, there are several practical strategies they can use to push themselves to step outside their depression and be more present for their kids:

1. Start Small with Simple Actions

  • Break Tasks Down: Begin with small, manageable actions, like sitting with your child for a few minutes, asking about their day, or sharing a snack. Small interactions can make a big difference.
  • Set Tiny Goals: Aim for small daily goals like getting out of bed, making breakfast, or engaging in a short play session. Celebrate these victories to build momentum.

2. Create a Daily Routine

  • Establish Structure: Creating a consistent routine can provide both you and your child with a sense of stability. Routines can help you get up and get going, even on days when you don’t feel like it.
  • Include Bonding Activities: Incorporate simple bonding activities into your daily routine, such as reading a bedtime story, having meals together, or going for a short walk.

3. Focus on Mindfulness and Presence

  • Practice Mindful Parenting: When with your child, focus on being fully present. Pay attention to their words, expressions, and body language. This helps you connect with them and momentarily distracts from depressive thoughts.
  • Engage in Mindful Activities Together: Activities like coloring, playing games, or doing puzzles together can help you focus on the present and connect with your child in meaningful ways.

4. Use Visual Reminders

  • Post Notes Around the House: Leave sticky notes or reminders of positive affirmations, encouraging yourself to engage with your child. Notes like “Hug my child today,” “Ask them about their favorite part of the day,” or “Spend 5 minutes listening to them” can provide a gentle nudge.
  • Set Phone Reminders: Use your phone to set daily reminders for small activities or times to spend with your child, helping to build habits even on tough days.

5. Create Opportunities for Connection

  • Plan Simple Activities: Plan simple activities that don’t require much energy but can provide a meaningful connection, such as watching a movie together, going for a short walk, or cooking a meal as a family.
  • Follow Their Lead: Let your child choose an activity they enjoy. This not only eases the burden of planning but also makes them feel valued and understood.

6. Practice Self-Compassion

  • Be Kind to Yourself: Remind yourself that it’s okay to have difficult days. Don’t beat yourself up for not being the “perfect” parent. Acknowledge that showing up, even in small ways, is enough.
  • Forgive Yourself for Bad Days: Understand that there will be days when it’s hard to engage. On those days, give yourself grace and try again the next day.

7. Focus on Your Child’s Needs

  • Think About Their Perspective: Imagine how your child feels when you’re not present. Remember, children need emotional support, love, and attention, even when you’re struggling. This perspective can motivate you to push through difficult moments.
  • Use Empathy as Motivation: Remind yourself that your child’s well-being is deeply connected to your presence and attention. Use your empathy and love for them to find the strength to engage.

8. Seek Accountability and Support

  • Find an Accountability Partner: Ask a trusted friend, partner, or therapist to help you stay accountable for spending time with your children. Regular check-ins can motivate you to stay on track.
  • Join a Support Group: Consider joining a support group for parents dealing with depression. Sharing experiences and strategies with others who understand can provide motivation and reduce isolation.

9. Incorporate Physical Activity

  • Exercise with Your Kids: Physical activity can be a natural mood booster. Engage in simple activities like playing in the park, taking a walk, or doing a short exercise routine together. It benefits both you and your child and strengthens your bond.
  • Use Play as Therapy: Turn activities like dancing, gardening, or playing sports into a way to release pent-up emotions and connect with your child.

10. Engage in Shared Interests

  • Find Common Ground: Identify interests or hobbies you share with your child, whether it’s drawing, playing a game, listening to music, or cooking. Use these shared interests to create positive moments of engagement.
  • Learn Something New Together: Take on a new hobby or activity together, such as learning a language, cooking a new dish, or trying a new game. This can create excitement and a sense of accomplishment for both of you.

11. Practice Gratitude

  • Keep a Gratitude Journal: Write down things you are grateful for each day, especially moments spent with your child. This helps shift your focus from depressive thoughts to the positive aspects of your relationship.
  • Share Gratitude with Your Child: Involve your child in this practice by sharing what you are grateful for about them. This builds a positive emotional connection and helps them feel valued.

12. Use “In-the-Moment” Coping Strategies

  • Pause and Breathe: When feeling overwhelmed or disengaged, take a few deep breaths to calm yourself and bring your focus back to your child.
  • Use Grounding Techniques: Use grounding techniques like naming objects in the room or feeling textures to bring yourself back to the present moment, helping you re-engage with your child.

13. Prioritize Self-Care

  • Take Care of Your Own Needs: Remember that taking care of yourself is crucial. Make time for sleep, healthy meals, and activities that bring you joy. The better you feel, the more energy you’ll have to engage with your child.
  • Seek Professional Help: Regular therapy sessions or counseling can provide you with tools to manage your depression and improve your ability to connect with your child.

14. Focus on Small Wins

  • Celebrate Little Moments: Acknowledge and celebrate the small successes, like spending five minutes of quality time with your child or managing to get through a difficult day together.
  • Recognize Your Effort: Remind yourself that every effort counts, no matter how small. Each step forward is progress, and it’s okay to take it one day at a time.

15. Remind Yourself of Your Child’s Love

  • Look at Their Smiles: Keep photos, drawings, or notes from your child around the house or in your phone to remind you of the love and joy they bring. Use these reminders to push yourself through tough moments.
  • Think of Their Future: Remind yourself that your involvement today shapes their future. Use this as motivation to be present, even when it feels hard.

By implementing these strategies, parents can slowly build habits that help them engage more with their children, even while managing depression. Remember, it’s about taking small steps and finding what works best for you and your family. Every effort, no matter how small, makes a difference.

If you are struggling right now, let’s talk. You can book an in-person or virtual visit.

Email or call anytime to schedule an in-person or virtual session. (817) 701-5438 | beckylennox2018@gmail.com

Speaking Truth,

Export as PDF 📄

Related Posts