Parenting with mental health in mind

By Dickson Tumuramye

As trek the new year, we need to remain very sober and alert. In the first-paced Uganda where everything runs so fast, with over 14 million Ugandans grappling with mental health issues, you need to maintain a good and healthy mind.

This month has a lot of financial pressures from the Christmas season; thinking about fees, sustaining the family, societal expectations, and the desire to start the year well. Some people still have uncertainty about life and how the year will go, among other things. The children in candidate classes are waiting for their results, and continuing ones are now setting their minds to return to school soon.

Every member feels some pressure, yet life goes on daily. Time will never wait for anyone. It is up to us to be flexible and fit in well. Therefore, maintaining good mental health for parents and children fosters strong and healthy family relationships.

These are some tips to carry you throughout this season

Understanding the Connection

Mental health impacts every aspect of parenting. When parents are emotionally balanced, they are better equipped to nurture their children, respond calmly to challenges, and create a positive home environment. On the other hand, untreated stress, anxiety, or depression in parents can unintentionally affect children, leading to emotional and behavioral issues.

Similarly, children today face increasing stressors, including family constraints, academic pressure – holiday packages, coaching, early hours of going to school, bullying, and exposure to social media. Parents need to be proactive in identifying and addressing their children’s mental health needs and give them the necessary support.

Create Open Communication Channels

Whether we feel pressured or not, keep communication channels with your family open. Talk about your feelings with your spouse and encourage your children to talk about their feelings as well. Regularly ask open-ended questions like, “How are you feeling today?” “How was your night?” or “What was the best part of your day?” Even a daily greeting or phone call back home makes a lot of sense to each family. Create a judgment-free space where everybody feels safe to express themselves. Don’t be harsh even when things don’t seem to be going well and cause more stress to everyone. Keep composed and calm this season.

Model Healthy Coping Mechanisms

Children learn by observing their parents. We are their true role models. In case of stress or anxiety, demonstrate how to handle it constructively. You can take deep breaths, exercise, or talk through your emotions. This teaches your children that it’s okay to face challenges, seek solutions, and remain resilient.

Establish Daily Routine and Consistency

A predictable routine provides children with a sense of accountability, ownership, and security. Consistent meal times, bedtime, and family activities can create a calm environment that promotes emotional well-being. A personal and family work plan or timetable known to everyone can ease your tension.

Monitor Digital Exposure

We still have children for school holidays. Limit their screen time and monitor the content they consume. Excessive screen time like on social media use or Television can lead to feelings of inadequacy and anxiety and cause addictions or new bad habits. Encourage offline activities that foster creativity and physical movement and where possible be part of them. Also, restrain yourself from being addicted to it or reduce how you use these gadgets in their presence.

Practice Self-Care

Exercise compassion and care for yourself always whether you feel okay or not. Parents must prioritize their mental health to be fully present for their children. Simple acts like taking a walk, meditating, or spending time with your spouse, or friends can make a significant difference.

Recognize When to Seek Help

Seeking professional counseling when overwhelmed is also a sign of strength, not weakness. Unfortunately, men fear to speak up when confronted with challenges and they struggle a lot, seeking relief in things like drinking, isolation, etc which spoil them the more. If your child shows signs of prolonged sadness, anxiety, or changes in behavior, be able to share with them and find out. Consult a mental health professional where need be before they are into depression

Spend quality time with children

Soon our children will be going back to school. If you haven’t gotten a chance to be with your family, each child, or no chance to evaluate their last year or plan with them this year, it’s not yet too late. Prioritize your family than anything. When you are weak tomorrow, when that job or business or any hustle is gone, they will always be there for you. Create a break time and give them ample attention.

Social and Community Support Matter

Parenting is not meant to be done in isolation. Many families today are so individualized, especially in urban places. You can hardly have time to interact with your very immediate neighbors. Seek support from family, friends, or community groups around you even online groups. Have fellowships, strong family networks, and good friends who can be part of your family and always share a lot. You can’t raise children alone. Let children interact with others with whom you share common values and beliefs.

In conclusion

We know that mental health challenges are common in Uganda. We have seen what is going on and therefore you need to understand yourself and deliberately choose to have good mental well-being, live objectively not subjectively, and prioritize a few things which keep your emotional stability. Live your life each day with gratitude and celebrate your achievements and failures with faith in the Lord that all will be better.

Happy and prosperous 2025!

The writer is the executive director of Hope Regeneration Africa, a parenting coach, a marriage counselor, and the founder of the Men of Purpose mentorship program

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Dickson Tumuramye is also a passionate speaker on:

#Positive parenting

#Marriage and family

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