A Five-Minute Stress-Reducing and Mindfulness Technique for Parents

by Kathleen Krol, LCSW RPT-S

Do you find yourself rushing home from work to pick up your child from aftercare or your teen from after school sports practice? Are evenings or weekends spent juggling between one child being dropped off at soccer practice and the other being picked up from dance class? If not hustling to get a child somewhere, then it may be juggling two jobs or running multiple errands. We all know the feeling of being pressured and stressed.

I found a technique that helps me, as I am leaving my house, driving in the car or before opening the door to something new. It helps me by focusing my attention on what I am about to do and check with myself to see if I am carrying stress in my body or mind. I call it "Five Senses." I take 5 minutes as I am moving or driving to be aware of my environment by using my five senses. I ask myself, what do I see around me? What do I hear? What do I smell? What do I taste or feel in my mouth? And what do I feel? If I am driving, am I clenching the steering wheel and if so, can I relax my grip? If walking, I might notice that my body is moving fast and my chest is tight. I pause and take a couple deep breaths.

As I transition to another activity, I do so consciously. I tell myself to be aware, that I am here and I can relax now. This technique might not eliminate all stress, but it does remind me to bring my attention to what is currently happening. It refocuses a distracted or racing mind and reminds me that I do have the ability to slow myself down and breathe rather than remaining on automatic pilot.