Parenting a child with ADHD can be challenging, but with the right approach, you can navigate the chaos and foster a harmonious environment. In this blog, we will explore the concept of calm and authoritative parenting, combining emotional composure with firm guidance. By incorporating mindfulness practices, relaxation techniques, and my ACA Method, you can respond thoughtfully instead of impulsively. Let’s dive into strategies to help you become a calm and authoritative parent.
Affirmation for Calm Parenting:
Maintaining a positive mindset is crucial when parenting. Try repeating one of the following affirmations to yourself: Even with the chaos, my house is filled with love; We all struggle sometimes, but we love and support each other, or We are focusing on progress, not perfection. Embrace your affirmation to reinforce a loving and supportive atmosphere within your family.
The Power of Mindful Pause:
A mindful pause is a powerful tool to regain composure and respond calmly in stressful situations. Find a comfortable position, close your eyes, and focus on slow deep breaths. By bringing your attention to the rhythms of your body, such as your heart rate and breath, you can experience a sense of stillness and calmness. Practice the mindful pause daily to cultivate the ability to respond rather than react, promoting rational and composed parenting.
Progressive Muscle Relaxation:
Progressive Muscle Relaxation helps you recognize and release tension in your body, which often accompanies negative emotions. Practice this technique by sitting or lying down comfortably, closing your eyes, and breathing deeply. Tense and relax different muscle groups, such as hands, shoulders, jaw, and feet, while pairing it with deep breathing. By mastering this technique, you can relax your muscles at the first sign of tension, promoting a sense of calm.
The ACA Method (Acknowledge, Control, Accept):
The ACA Method assists in acknowledging, finding control, and accepting negative emotions.
Acknowledge
Instead of suppressing or avoiding unpleasant feelings, acknowledge their presence and understand their validity. For example, consider any negative emotions you experienced in the past week. Can you name the feelings? Rate the intensity on a scale of 1 to 10. Recognize that these negative
emotions are real and deserve acknowledgment. Embrace physical symptoms associated with these emotions. By accepting them, you can release their power over you.
Letting Go of Control
Understanding what you can and cannot control is essential for effective parenting. While you can provide love, support, and guidance, you cannot control your child’s behavior or how others perceive them. Focus on what you can control, such as your responses, decisions, and behaviors. Embrace the concept of a “circle of control” and identify aspects of your life within and outside your control. By shifting your focus to what you can influence, you can reduce worry and channel it into more productive behaviors.
Emotional Acceptance
Embracing emotional acceptance allows you to acknowledge and experience unpleasant emotions without judgment. Acceptance doesn’t mean approval or resignation; it simply means acknowledging the reality of the situation. Recognize that discomfort and pain are a part of life, and by accepting and allowing yourself to feel these emotions, their power over you diminishes.
Tracking Negative Thoughts:
Developing awareness of your thought patterns is crucial in mindful parenting. Negative thoughts often skew our perception of the world and trigger negative emotions. Keep a thought log and note negative thoughts that arise along with the associated emotions. Challenge the accuracy of these thoughts by asking yourself thought-provoking questions. Consider alternative perspectives and evidence that contradicts the negative thoughts. Over time, this practice will help you shift to a more positive mindset and challenge automatic negative thinking.
Self-Love and Kindness Meditation:
Self-compassion is essential for effective parenting. Practice a self-love and kindness meditation to cultivate appreciation, gratitude, and encouragement towards yourself. Get comfortable, take deep breaths, and pair your breaths with empowering affirmations. For example, repeat phrases like, “May I be peaceful, may I find strength, may I be happy.” This practice enhances emotional and physical well-being, leaving you feeling peaceful, empowered, and better equipped to support your child.
Conclusion:
By adopting calm and authoritative parenting techniques, you can navigate the challenges of raising a child with ADHD with composure and love. Incorporate mindfulness practices, relaxation techniques, and the ACA Method to enhance your self-awareness and respond thoughtfully. Embrace emotional acceptance and challenge negative thoughts to promote a positive mindset. Let go of control and focus on what you can influence. Cultivate self-compassion and kindness to create a supportive and harmonious parenting journey.
