Dieser Beitrag wurde geschrieben von Lucie Krell

Peace in everyday family life

Lucie Krell

Relaxation instructor, mother, and foreign language teacher

Calm in Family Life:
5 Mindfulness Tips for Less Stress and More Harmony

In the busy family routine, it is often a challenge for parents to coordinate private matters, work, and "leisure stress" while also finding quiet moments. At the latest, with the start of outside care, we come under time pressure, which often leads to restlessness. So how can we bring more calm into our family life and why is this so important?

Table of Contents

  • Why is mindfulness important for a healthy family life?
  • 5 tips for more calm in everyday family life
  • Conclusion

Mindfulness for a healthy family life: Why is it important?

On the one hand, we should be aware that a stressful everyday life is what our children experience as their childhood and that this remains in their memory. If we succeed in experiencing relaxed and pleasant moments through mindfulness rituals, we can create moments to remember and build healthy relationships. On the other hand, our body absolutely needs rest after stressful periods to stay healthy. After all, we do not drive our car at full throttle all the time, do we?

5 Mindfulness Tips for More Calm in Everyday Family Life

These five tips help you and your child to make everyday life more relaxed and to consciously enjoy beautiful moments:

Train body awareness

Give yourself attention: Pause briefly, turn inward, and ask yourself:

  • How am I feeling right now?
  • What does my body feel like?

This mindful self-awareness helps to recognize physical discomfort early and to perceive needs and feelings. It is also important in dealing with your son or daughter to name feelings and their causes and to give them space in order to find solutions for difficult situations. This kind of body scan can be incorporated at any time during the day – while waiting at a red light, at the checkout, in conversation, or while playing with your child in the afternoon or evening.

Basically, it is important
to keep an eye on the needs and behavior of your child to avoid unrest.
So ask yourself:

    • Is my child currently noticeably restless and in need of movement to play and let off steam?
    • Is it overstimulated and should it play in a quiet place instead of romping about?
    • Is it hungry or thirsty?

This way, you can specifically address the needs of your child or toddler and avoid restlessness.

Create enjoyment

Allow yourself and your child mindful moments of enjoyment. For example, drink your favorite drink or enjoy a delightful meal and take the time needed for it. Make yourself comfortable and close your eyes. Notice the temperature and the scent of the drink, the food, or the sweet, and then fully savor it. Alone or with your child – this exercise can truly be incorporated into everyday life at any time.

Practice gratitude

What are you especially thankful for today? What makes you happy?

This exercise can be well integrated into the evening routine. Talk with your child about what they are especially thankful for today or what makes them happy. You can also create a shared “happiness journal.” This way, you make bedtime pleasant and end the day with positive thoughts, which makes falling asleep easier and brings more joy.

Breathing exercise for acute stress situations

When the stress becomes too great, simple breathing exercises help to calm your nervous system and clear your mind. You can imagine breathing in good things and breathing out bad things. Depending on the situation and your child's age, you can also name feelings, for example, "I breathe out frustration and breathe in joy."

Reframe stressful thoughts

Often it is our thoughts that trigger stress, for example: "I must be on time!" Instead of letting them drive you, try to notice these thoughts and give yourself permission to rephrase them, for example to: "I may take time (for myself)." Question whether certain things really need to be done immediately or if they can wait. This way you create free spaces and reduce unnecessary pressure.

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Conclusion: More mindfulness for less stress

It is worthwhile to pay more attention to your needs and the good things in life if you wish for less stress and more calm. Also try to see things from your child's point of view in stressful situations and question your stressful thoughts. This way, you can meet your child eye to eye and remain calm even in challenging moments of upbringing. If necessary, it always helps to breathe deeply and briefly step away from the situation, if possible.

Lucie Krell
Lucie Krell is not only a mother and relaxation instructor but is currently also training to become a maternal nurse. Through relaxation techniques, mindfulness, mental training, and behavioural therapy methods, she supports children and parents in managing stress.

Mehr Informationen über Lucie Krell findest du hier.

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