It’s 4 PM. The kids are melting down, dinner hasn’t been started, you have three missed calls from work, and you can feel your patience rapidly wearing thin. Sound familiar?
As parents, we often think we need a full vacation to reset, but even 10 minutes of intentional action can help shift you from overwhelm back to calm.
Here are 4 reset strategies I encourage you explore the next time you feel like you are at your breaking point:
A Simple Breathing Reset (3 minutes)
Stop what you’re doing and step away from the chaos if you are able to
Take 5 slow, deep, and controlled breaths
Notice what you’re feeling without trying to fix it
Choose one small step to take forward in your day
Focusing on your breath helps interrupt the spiral of overwhelm and gives you a moment to think clearly.
A Quick Movement Reset (5 minutes)
Moving your body helps release tension and reorient your headspace:
30 jumping jacks or run in place
Stretch your arms overhead and breathe deeply
Walk outside (even just to the mailbox)
Dance to one favorite song or your favorite playlist
A Grounding Reset (3 minutes)
Bring yourself back to the present moment using your senses:
Look out a window or at a favorite photo
Play calming music or notice sounds around you
Hold something textured (stress ball, soft cozy fabric)
Smell something pleasant or drink cold water mindfully
A Connection Reset (5 minutes)
Sometimes we need to reach out or reconnect with ourselves:
Text a supportive friend or family member
Write down three things you’re doing well as a parent
Give yourself a genuine compliment
Hug your child (if they’re calm and available)
When You Need More
If you’re needing resets multiple times daily, it might signal bigger needs like chronic sleep issues, lack of support, or unaddressed stress that could benefit from professional guidance.
The key to actually using these resets is removing the barriers that stop us in overwhelming moments. When we’re stressed, we don’t think clearly or remember our tools. Here are some creative ways to create automatic reminders:
Set a gentle afternoon phone reminder, as this is often when parent overwhelm peaks. Try a simple alert that says “How are you feeling right now?” or “Time for a quick check-in.”
Use transitions as reset moments such as before walking in the house after work, take three deep breaths in your car. Or stretch your arms overhead before starting dinner prep.
Keep tools at the ready like saving a 5-minute playlist of songs or guided meditations called “Reset” on your phone, or keep a stress ball in your bag.
The goal isn’t perfection, it’s progress. Pick one reset that feels doable and try it for a week. Taking 10 minutes to recenter isn’t selfish, it’s strategic! When you’re calmer, everyone benefits, including yourself.
In looking back through this blog, I encourage you to reflect on the following:
Which reset appeals to you most right now?
What time of day do you typically feel most overwhelmed?
What’s one reset cue you could build into your routine this week?