Between caring for your family, work, bills and everything else, it is easy to put your own wellbeing last. For newcomer parents, the pressure can be even greater: a new language, a new job, missing family back home and learning how everything works in a new country.

Feeling stressed, tired or low at times is part of being human. The good news is that small, everyday habits can protect your emotional wellbeing. In this article, you will learn the common signs of stress, seven habits that help and how to know when it is time to reach out.

Signs of stress to watch for

Stress does not only show up as worry. It often shows up in four ways:

• In your body: headaches, tight shoulders, stomach upset, trouble sleeping, feeling tired all the time.
• In your feelings: irritability, worry, sadness, feeling overwhelmed or numb.
• In your thoughts: racing thoughts, trouble concentrating, forgetting things, expecting the worst.
• In what you do: pulling away from people, eating more or less, snapping at loved ones, losing interest in things you used to enjoy.

Seven everyday habits that protect your wellbeing

1. Protect your sleep

Keep a regular bedtime where you can, and put screens away before bed. Sleep affects your mood, patience and energy more than almost anything else.

2. Move your body

You do not need a gym. A 20-minute walk, dancing in the kitchen or gentle stretching all help lift your mood.

3. Stay connected

Isolation makes stress heavier. Call a friend, join a community group or spend time with people who understand what you are going through.

4. Breathe with intention

Try box breathing: breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. Repeat four times. It calms your body in about a minute.

5. Limit news and social media

Set specific times to check, and notice how you feel afterwards. If you feel worse, it may be time to cut back.

6. Make room for what you enjoy

Music, cooking, gardening, reading or time outdoors. Even 15 minutes counts.

7. Be kind to yourself

Speak to yourself the way you would speak to a friend you love. You are doing more than you realise.

When to reach out for more support

Talk to your family doctor, call 811 or reach out to a counsellor if:

• Low mood, worry or stress lasts most days for two weeks or more
• It is hard to sleep, eat, work or care for your family
• You feel hopeless, or you are using alcohol or other substances to cope
• People close to you say they are worried about you

Asking for help is a sign of strength, not weakness. Read our guide to where to get mental health help in Alberta for free and low-cost options.

You do not have to carry it alone

Community is one of the best protections for wellbeing. Mothers can find connection and peer support through Mom Youniversity and Moms Connect, and fathers through Dad Youniversity. As one mother shared after a Families Arising program, she was “reminded that my dreams, emotional well-being, and personal growth still matter.”

Frequently asked questions

What are common signs of stress?

Stress can show up in your body (headaches, poor sleep, tiredness), your feelings (irritability, worry, sadness), your thoughts (racing thoughts, trouble concentrating) and your actions (pulling away from people, changes in eating).

How can I manage stress as a busy parent?

Small daily habits help: protecting your sleep, moving your body, staying connected with people who understand, slow breathing, limiting news and social media, and making time for something you enjoy.

When should I get help for stress or low mood?

Reach out to your doctor, call 811 or talk to a counsellor if low mood, worry or stress lasts most days for two weeks or more, or if it makes it hard to sleep, work or care for your family.

Is it normal for newcomers to feel stressed or low?

Yes. Adjusting to a new country, culture, language and job, often without extended family nearby, is a major life change. Many newcomers feel homesick, tired or overwhelmed at times. Support helps.

Related reading: Supporting your child’s mental health · Where to get mental health help in Alberta · Overcoming culture shock

Families Arising Resource Centre Edmonton is a registered non-profit that supports Black, immigrant, newcomer and multicultural families through programs for mothers, fathers, children and teens. Découvrez nos programmes or browse our free resources.