Motherhood is an exhilarating spiritual journey of epic proportions where each day we are faced with the privilege of witnessing our most creative project flourish.
That’s on a good day.
On a bad day, it’s an exhausting, frustrating ride where we are tested beyond our limits through sleep deprivation, tantrums, mastitis, stress, relationship tension, and self-doubt.
Mindfulness has been a crucial part of my motherhood survival tool kit, not only in managing the challenges but also in helping me be present enough to appreciate the daily magic.
Mindfulness is training which gives us more capacity for self-awareness so that we can be present to what’s happening from moment to moment in our lives with more clarity and respond with greater wisdom.
As a mother with a young child, I’ve found mindfulness to be a particularly helpful tool to manage tantrums with greater ease.
Here are a few tips on how to mindfully manage a tantrum:
When tantrums strike, it’s easy to get triggered and lose your calm. Your child’s cry is designed to set off your inner emotional alarm to get your immediate attention and help protect them from potential danger. Tantrums are a developmentally normal phenomenon. They most often reflect a child’s attempt to assert themselves and develop greater agency in the world rather than signalling threat. To help ground yourself and move from stressed to calm when your child is having a tantrum, first consciously recognise what’s happening and silently label it “tantrum”. This is the first step to mindfully manage a tantrum and not get lost in the emotional storm. By actively labelling it a “tantrum”, you’ll be activating the higher regions of your brain which allow you to think more clearly, problem solve and stay calm rather than be panicked.
Once you’ve recognised and labelled what’s happening, the next step to mindfully manage a tantrum is to bring your attention to your breath. You may notice the breath has become restricted or fast as your emotions get triggered. Slow your breath down and extend out the exhalation which will calm down your entire nervous system. This will keep you calm rather than reactive and help you make better decisions about what is needed. Turn to your breath as a way of staying grounded and not losing your cool.
Once you’ve connected with your breath and calmed your own nervous system down, ask yourself “what is needed in this moment?”. If you’re in public, it may be picking your child up and leaving the situation. If you’re at home, it might simply be anchoring to your own breathing while the tantrum passes, making an empathic statement to your child, or distracting them so that you divert their attention. When we get emotionally triggered into the stress response we lose our capacity to make wise decisions. When you mindfully manage a tantrum, you can regain this wisdom and make better decisions, especially when under pressure.
4. BE COMPASSIONATE
A fundamental aspect of practising mindfulness is to meet your moment to moment experience with kindness and compassion. When dealing with the many challenges that come with motherhood, self-compassion is a powerful antidote to any feelings of inadequacy that can arise. It’s easy to get frustrated at your child and at yourself when tantrums happen. So, when the tantrum has passed, take a moment to remind yourself that this a very normal part of a child’s development. Think of all the other parents who may be dealing with a tantrum in this very moment, and connect to this sense of shared humanity. You’re not in this alone. Practice active self-compassion by putting your hand on your heart and offering yourself some phrases of warmth, love and reassurance. Silently wish yourself well by repeating “I’m doing the best I can, I’m bringing as much love as I can to my child and it’s hard sometimes, but I’m doing the best I can”.
Discover more techniques to mindfully manage a tantrum with transformative tools in my book The Happiness Plan
NOTE: This article was written by Dr. Elise Bialylew and is part of the Mindful in May series, the world’s largest online mindfulness meditation and fundraising campaign. Every May, thousands of people worldwide join the program featuring the world’s best experts and build mental resilience through committing to 10 minutes of meditation per day, while also raising funds to address the world’s most urgent global issues. Over the last eight years, Mindful in May has taught over 40,000 people to meditate while raising $800,000 to bring clean, safe drinking water to the developing world. Due to the unprecedented and catastrophic bushfires in Australia, this year Mindful in May’s fundraising efforts will be directed toward this cause.