Being a working parent can feel like a juggling act—there’s always one more ball in the air, one more task on the list, and one more person who needs your attention. If you’re managing anxiety or OCD on top of that, it can feel downright overwhelming. (Trust me, I see this all the time with clients—and I’ve felt it myself.)

The good news? It’s possible to navigate the challenges of work, parenting, and mental health with strategies that help you feel more grounded and in control. Let’s dive into what it takes for managing anxiety and OCD as a working parent while still showing up for yourself and your family.

UNDERSTANDING THE EMOTIONAL LOAD OF WORKING PARENTS

First, let’s talk about the emotional load. As a working parent, you’re not just managing your job and household chores—you’re also carrying the mental burden of keeping everything (and everyone) on track. From remembering doctor’s appointments to coordinating after-school activities, it’s a constant stream of responsibilities that can feel overwhelming.

For those of us with anxiety or OCD, this emotional load can amplify our symptoms. You might find yourself overanalyzing decisions, struggling with perfectionism, or feeling paralyzed by intrusive thoughts. And the pressure to “do it all” can make it even harder to take a step back and prioritize your mental health.

RECOGNIZING THE SIGNS OF BURNOUT AND OVERWHELM

Burnout doesn’t happen overnight—it creeps in slowly, often disguised as exhaustion or irritability. But it’s important to recognize the signs before it takes over completely. Some common red flags include:

• Feeling emotionally drained or “on edge” all the time.
• Struggling to focus at work or at home.
• Avoiding responsibilities because they feel too overwhelming.
• Increased anxiety or OCD symptoms, like more frequent intrusive thoughts or compulsions.
• Losing patience with your kids or partner (and then feeling guilty about it).

If any of this sounds familiar, you’re not alone. Burnout is common among working parents, especially when anxiety or OCD is part of the mix. The first step to managing it is acknowledging that it’s happening—there’s no shame in that.

STRATEGIES TO MANAGE ANXIETY WHILE PARENTING AND WORKING

Managing anxiety and OCD as a working parent requires a combination of self-awareness, practical tools, and a willingness to let go of perfectionism (easier said than done, I know). Here are some strategies to help:

1. Set Realistic Expectations

Stop holding yourself to impossible standards. (I promise, you don’t have to do it all.) Prioritize what truly matters and let go of the rest. For example, does every dinner need to be homemade? Probably not. Can you delegate some tasks at work or home? Absolutely.

2. Create Small Moments of Calm

It’s easy to think self care requires an hour-long yoga class five times a week or a weekend getaway, but that’s not realistic for most working parents. Instead, look for small opportunities to recharge throughout the day.

• Take five minutes to breathe deeply between meetings.
• Step outside for some fresh air after the kids go to bed.
• Use a grounding exercise, like naming five things you see or hear, to stay present during stressful moments.

3. Use “Scripts” for Intrusive Thoughts

For those managing OCD, intrusive thoughts can spike when you’re under stress. Practice neutral, non-judgmental responses like, “This is just a thought—it doesn’t define me or my actions.” Pair this with ERP (exposure and response prevention) strategies if you’re actively working through exposures.

4. Set Boundaries at Work and Home

Boundaries are so important when balancing work, mental health, and the busyness of being a working parent. For example:

• At work: Turn off email notifications after hours or block time in your calendar for focused tasks.
• At home: Say no to commitments that drain your energy or set “quiet time” rules for the family.

5. Build a Supportive Morning Routine

How you start your day can set the tone for everything that follows. Aim for a simple, achievable routine that supports your mental health. Maybe that’s a quick journal session, listening to an uplifting podcast, or simply sitting in silence with your coffee for 5 mins before the chaos begins.

HOW TO GET SUPPORT

One of the biggest challenges for working parents is asking for help. (I see this with so many clients—it’s hard to admit when you’re struggling.) But support is key to managing anxiety and OCD as a working parent. Here are a few ways to find it:

• Whether it’s a partner, a friend, or a coworker, don’t be afraid to share the load. Ask for help with carpool, meal prep, or even just a listening ear.
• If your workplace offers mental health benefits or flexible scheduling, take advantage of them. Many employers are more supportive than you might think.
• A licensed counselor, especially one experienced with anxiety and OCD (hi!), can help you develop personalized strategies to manage your symptoms. I’m also a BIG advocate for taking control and being your own therapist. Check out my OCD and Anxiety Recovery Blueprint to learn more.
• Online or in-person support groups for parents with anxiety or OCD can be a great way to connect with others who understand your experience.
• Podcasts can be a powerful and accessible way to learn tools for managing anxiety and OCD. Like I said, I truly believe we can be our own therapists, and podcasts are a great way to start empowering yourself with knowledge and strategies. (If you’re looking for a place to start, check out my podcast, All the Hard Things, where I break down actionable tips for recovery.)

Remember, seeking support doesn’t make you weak—it makes you proactive.

FINAL THOUGHTS

Managing anxiety and OCD as a working parent isn’t easy, but it’s absolutely possible with the right tools and support. Remember, you don’t have to do it all, and you’re allowed to prioritize your mental health without guilt. Small steps add up to big changes, so start where you can and build from there.

You’re not alone in this journey, and help is always available if you need it.

READY TO GET STARTED?

If you’re ready to start creating balance, I have plenty of resources to guide you along the way. Start with my Break Free Action Cards—designed to give you quick, actionable tools for managing anxiety and OCD in your daily life.

Looking for more in-depth strategies? Tune into my podcast, All the Hard Things, where I share honest conversations and practical tips for navigating life with anxiety and OCD. Or explore my course, the OCD and Anxiety Recovery Blueprint, for a deeper dive into recovery techniques tailored to your needs.

And don’t forget to connect with me on Instagram for daily support, encouragement, and strategies to help you through the tough moments. You’re not alone, and every small step forward counts.