You may have experienced days at work when your colleagues have been stressed, and you’ve started to feel that way too. This can also happen at home when your partner gets stressed. When people around you have strong feelings, it’s easy to soak them up and take them on as your own. You might even unconsciously adopt the body language and tone of voice from people close to you. If your partner is tense and agitated, you may become more inclined to dwell on your own troubles. This second-hand stress can make it harder for you both to relax and you might start arguing more. Long-term stress, when not addressed, can lead to greater problems like depression and relationship breakdown. So, what can you do when a partner, friend or colleague is making you feel stressed and exhausted? Take a mental step back. Breathe deeply and try to separate their stress from your feelings. You’ll find it becomes easier to recognise and acknowledge their stress without taking it onboard yourself. Walk away. Sometimes you just need to remove yourself from the situation until you feel more able to help. Leave the room, make a cup of tea, look out of the window, or even take a short walk until you feel calmer yourself. Offer support. If your partner is stressed, listen to what they have to say. Try to remember that a comforting ear may be more useful than offering practical solutions. Your partner may just need some stress relief before they get to a place where they can solve their own problems. Look for the positives. Remind your partner that they can lean on you for support and try to help them see the positives. Bring the topic of conversation back to something more light-hearted and personal, like planning something fun to do at the weekend or remembering a nice experience you recently shared. Stay calm. There’s no value in getting wound up or shouting at your partner if they are stressed. The calmer you are, the more easier it will be for them to see a way through to letting go of their own stress. Do something soothing. If you do feel yourself catching your partner’s stress, do something comforting like taking a bath, reading a book or listening to some relaxing music. This can help clear your head so you can support your partner better. Do you think stress is ‘catching’? Do you find it easy to keep your own feelings separate, or have you found yourself exhausted by your partner or colleague’s stress?

During times of changes, or important stages of your life, there is an increased risk of stress. You can’t make stress go away entirely, but you can learn to cope with it better to stay healthy through times of change. Talk to someone These days, we are much better at talking about our feelings than in previous generations, but it can still be a difficult conversation to start. Remember that everyone has been through stress at some time in their lives – no matter how alone you feel, there is always someone who can relate to what you’re going through.  We all need a little help from time to time. Talk to a close friend or a trusted family member about what you’re dealing with and how it’s making you feel. You may find they are able to offer practical help but, more often, just being listened to can help you feel supported and less alone. If you have a good support network of friends or family, lean on them in times of stress. They can sometimes help you find a different perspective on things, so that you can see a path through to solving practical problems in a way that seemed impossible before Sometimes, of course, it isn’t possible to speak to people close to you. They may be involved in the issue, or you may just want to keep things private. In those instances, it can feel easier to seek support from an online community, where you can share your story or ask a question. Sometimes just getting the thoughts out of your head can help you start to see a new perspective on things. Sometimes, the best way forward is to seek professional help. Stress can be just as bad for your health as a physical illness, and deserves the same amount of attention as you would pay to any other injury. If you’re struggling with stress, your GP can offer some tips on where to get further help and may be able to refer you to a specialist. Stay healthy Regular physical exercise can be a great boost for your mental health, making you more resilient and protecting your self-esteem. When your body is healthy, you are more likely to feel calmer, and you will find it easier to sleep at night and concentrate during the day, and generally feel better. Getting enough exercise can be as easy as taking a half-hour walk every day, so don’t worry if you don’t have the time or motivation to get to the gym. Avoid the temptation to mask your stress with alcohol or other recreational drugs. You will not make the underlying issues go away and you may end up feeling worse as the chemicals in your brain reset themselves after a binge. If you do drink, monitor your intake, or consider taking a break while you get things back on track. There are strong links between what we eat and how we feel. Cook yourself a healthy meal, with plenty of colourful fresh ingredients, and make sure you’re drinking plenty of water.

If your partner has high expectations of you as a new father, it can put a lot of pressure on your journey into parenthood. High expectations Sometimes people expect their partners to make them happy. This is a lot of responsibility for one person, and it can become a heavy burden. If you’ve experienced that kind of pressure from your partner, you might also have experienced a sense of failure when they become disappointed or unhappy. So, when you consider the lifelong journey of parenthood, you may worry that expectations of being the perfect father and the perfect partner are just too heavy to bear. The truth is that you alone can’t make your partner happy. As each of you invests love and effort into the relationship, you can certainly contribute to each other’s happiness but, ultimately, each person is responsible for managing their own happiness. It might be helpful to talk this through with your partner and explain that you feel this sense of pressure and expectation. Open your sentences with, “I feel” rather than, “You make me feel”. Try to refrain from criticising or attacking, and just talk about what it feels like for you. Be ready to listen to your partner’s responses. You may learn something about the thoughts and feelings that have led to these expectations in the first place. Confidence Sometimes, high expectations come from within. It may be that you’re just lacking confidence in yourself. You’re not alone – evidence has shown that lots of new fathers worry about being able to take good enough care of a newborn, or doubt their ability to keep a child safe [1]. The concerns voiced by the greatest number of fathers related to his ability to "take good enough care" of his child (61%) and his ability to "keep your kids safe" (52%). Or, perhaps you worry that you’ve not experienced the best examples of parenthood from your own family and are worried about repeating the same mistakes. Discuss your fears with your partner, or with a close friend or family member that you can trust to reassure you. Taking postnatal classes with your partner can really help you prepare yourselves for the initial demands of parenting. They might help you to start thinking about fatherhood with less hesitation or trepidation. Ask your GP or local children’s centre about parenting classes near you. Always remember that you and your partner are parenting together – you’re allowed to ask for whatever support you need. Feeling heard You may feel you don’t have the opportunity to talk about your own expectations and thoughts for the future. Conversations with your partner might have felt one-sided, leaving you feeling like your own thoughts and emotions matter less. Choose a quiet time to sit down with your partner and explain that you’re not feeling heard. Try to avoid pointing the finger or blaming your partner; just talk about how you feel. Bring notes if it helps. Discuss your expectations of your fatherhood role and see how they compare to your partner’s. Where there are differences, discuss ways you might be able to compromise. This may need to develop over a series of conversations, so keep working at it. References [1] Litton Fox, G., Bruce, C. and Combs-Orme, T. (2000) Parenting Expectations and Concerns of Fathers and Mothers of Newborn Infants. Family Relations, 49(2), 123–31 (P.126).

Becoming parents is often the most stressful thing any couple can go through. The new demands you face as parents can change the entire dynamic of your household and you may need a whole new set of coping strategies [3]. Stress is part of life – it can be a motivator, driving us forward, and giving us the push we need to make positive changes in our lives. But, when it gets overwhelming, it can hinder us and make us less effective. You can’t make stressful situations disappear, but you can learn to make them more manageable by changing the way you react to them. Acknowledging your stress is the first step towards this.  As the parent of a disabled child, it’s likely that you may face higher levels of stress than other parents – daily tasks like bathing and dressing your child can be more stressful [1] [2].  It can be hard to detach yourself emotionally from whatever is going on with your child, particularly if they have a condition that requires constant management [3]. When your chosen coping methods haven’t worked and things don’t seem to be improving, your stress can start to feed itself and it might feel like things will never improve [4]. If you’ve been hiding from your stress, or hoping it will go away, it’s time to look it in the eye, acknowledge that it’s there, and let it know who’s boss.  The value of acknowledging your stress  As a parent, your instinct might be to set your stress aside and push forward to get everything done. It might feel like you don’t have time to acknowledge your stress, but doing so can allow you to take hold of the reins and give yourself more power to deal with it [3].  As you become more aware of stress, you become more able to deal with challenging situations. You may notice that your stress levels start to ease, making you a more effective parent, and a happier partner [4]. You can even start letting go of the stress caused by past incidents and building a route to recovery [3]. Keep a mood journal Make a note of all the times you feel stressed. What happened, how did you feel, and what did you do about it? Approach this as a curious observer, and avoid making judgements. For the moment, you just want to gather a record so that you know what you’re dealing with. Avoiding judgement means you can be more honest with yourself about how you’re feeling. Notice your reactions to stress Do you grind your teeth, hunch your shoulders, or bite your nails? Are you drinking or smoking more than usual? Whatever you do as a reaction to stress, make a note of it, and how you felt afterwards. You may notice that your reaction to the stress doesn’t actually make it go away and, in some cases, can make it worse. The more you understand this, the better equipped you’ll be to start adjusting your coping strategies. Describe the physical symptoms Naming your feelings can make them feel less abstract and more like something you can deal with. As well as emotional words like ‘anxious’ or ‘miserable’, write down the physical feelings like ‘tight stomach’ or ‘jelly legs’.  Do a health check Take note of how you’re eating, sleeping, and exercising. Your physical and mental health are linked, so look out for patterns in the way your health habits affect your reactions to stressful situations. Try some breathing exercises If you’re finding it hard to acknowledge your stress, stop and take a deep, slow breath in through your nose. Release it gently through your mouth. Do this again. Close your eyes and focus on your breath for a few moments. Investing this time will be worth it for the time you win back by learning to deal with your stress. Accept that there are some things you can’t change Even though you can’t always change your circumstances, you can often change the way you respond to them. This starts with your internal, emotional response, which is what you’ve been learning about through your mood journal. Recognising your current responses can be enough to nudge you towards making a different response in future, such as stopping and taking a few calming breaths before continuing. Tell someone else Talking to someone can help you articulate your stress, and understand it better. If things have been difficult in your relationship, describing your stressful reactions to your partner can help them understand what you’re dealing with. Sit down with your partner, let them know you’ve been feeling stressed, and talk through the steps you’re taking to understand and conquer your stress. Involve your partner Be aware that your partner may also be under pressure, and encourage them to share their experiences with you too. If it feels appropriate, you can even keep a journal of your experiences together. In times when one of you is feeling stronger than the other, having an established process can make it easier to offer support. Moving on As you begin to develop a picture of your usual response to stress, you may notice patterns and links. Sometimes, just being aware of these is enough to start shifting them, but you may find it also helps to vary your routine and try to vary your responses. Start with small changes and notice what happens as you mix things up. Does replacing your second cup of coffee with a green tea make the morning feel less manic? Does stopping to breathe in the middle of hanging out the washing make it feel less like it’s taking the whole afternoon? Little things can make a big difference. One of the most powerful steps you can take is to reach out to others and ask for help. This can include social support from your partner or other people close to you, and support from professionals like therapists and counsellors [3]. If you feel you could benefit from some extra help, even if only for a little while, it’s important to seek help. Speak to your GP, or a member of your child’s support team, and let them know you’re finding it hard to cope. Keep asking until you get the right support for you – as a wise parent once said, “you can’t pour from an empty cup… look after yourself as well!” For more advice, including where you can go for support, visit Contacts advice page on coping with stress.  References [1] Estes, A., Munson, J., Dawson, G., Koehler, E., Zhou, X., & Abbott, R. (2009). Parenting stress and psychological functioning among mothers of preschool children with autism and developmental delay. Autism, 13(4), 375-387. [2] Zablotsky, B., Bradshaw, C., P., & Stuart, E., A. (2013). The Association between Mental Health, Stress, and Coping Supports in Mothers of Children with Autism Spectrum Disorders. Journal of Autism and Developmental Disorders, 43(6), 1380-1393. [3] Dardas, L., & Ahmad, M. (2015). Coping Strategies as Mediators and Moderators between Stress and Quality of Life among Parents of Children with Autistic Disorder. Stress and Health, 31(1), 5-12. [4] Hayes, S., A., & Watson, S., L. (2013). The Impact of Parenting Stress: A Meta-Analysis of Studies Comparing the Experience of Parenting Stress in Parents of Children with and without Autism Spectrum Disorder. Journal of Autism and Developmental Disorders, 43(3), 629-642.

Finding out that your child has additional needs can bring about a whole array of emotions. Getting a diagnosis might take some time – according to the Genetic Alliance UK, about 50% of children with a learning disability don't have a definitive diagnosis. Parents may worry or feel guilty that their child has a disability, but it is important to remember that it is rarely anyone’s 'fault'. Whether you have a diagnosis for your child, or are waiting for one, it is likely that dealing with the practicalities of everyday life can seem to bring a lot of new stress into your life. Parents of disabled children often describe a constant battle for services and feeling unable to cope, dealing with professionals and the thoughts and opinions of friends and family. It’s natural for all parents to feel overwhelmed at times, but when you have a disabled child simple things like a trip to the supermarket can be fraught with anxiety, and getting your child out of the house can mean packing extra equipment or planning for bathroom or feeding breaks. While you may not be able to make stress go away completely, it’s worth learning some tips to manage it. This will help stop it spilling over to your relationship with your partner and other children (if you have them). How to manage stress Sharing your worries with your partner can create a sense of solidarity and togetherness, reminding you that you’re not alone and giving you strength to cope with the challenges you face [1]:  Talk to your partner about the things causing stress in your life. Perhaps you’ve had a bad experience where your child has had a very public meltdown. Maybe you’ve felt judged, or had to abandon your shopping for the safety of home. Tell your partner the story, but also talk about the feelings you had going through it. Look for solutions. Maybe it’s worth paying a little extra for online shopping or waiting for the weekend so one of you can stay home with your child while the other shops. If you can’t see a solution, try reframing the issue. Even if you’ve had to abandon a shopping trip, you’ve still made a brave attempt to get out. Learning something the hard way is still learning, and every tough experience makes you a little better at doing what you have to do. Reframing experiences like this can make it easier to cope in general. Find ways to relax together. You can search online, or ask your child’s professional caregivers for local organisations who offer breaks to carers, but even just making a half-hour weekly window to unwind can help you manage the day-to-day stress. Supporting each other helps you maintain your relationship during stressful times, making it easier to reduce stress and cope with negative emotions [2]. Approaching things as a couple, rather than as an individual, increases your capacity to deal with stress [3]. How to help your partner cope with stress If your partner is feeling stressed, you may need to step up and offer support. As an example, let’s take one of the big worries for parents of disabled children – money. Your situation may have changed dramatically since the birth of your child. Perhaps one of you has had to take on extra shifts to make ends meet while the other has stopped working to take on childcare. This can put a big strain on both of you. When your partner hits a bump in the road, it’s easy to become affected yourself or to shut the stress out, but you can help your partner cope by engaging and responding positively [4]:  Make some time and space for your partner to share their feelings. Stop what you’re doing and give your full attention, even if you find it stressful too. Take your partner seriously. Show an interest in what’s going on – while you can help your partner to reframe the situation, it’s important not to downplay the stress itself. Let your partner know you are there to support them, but also that you have faith in their ability to cope. Work with your partner to find a solution. For example, anyone who has attempted to fill in a claim form for Disability Living Allowance will know that it’s a stressful process that pries into some of the most difficult areas of your life. Though you’re probably tired and stressed yourself, helping out with something like this can ease the burden on both of you [1]. Many parents tell us that the best support and advice comes from other parents. There may be a local support group where you and other parent carers can share experiences and support each other. Parents describe meeting other parents of disabled children as a huge relief, finding out they’re not alone. Local support groups are also great way to find out what is happening in your area and get tips from other parents about local services. To find a support group near you, try the Contact helpline on freephone 0808 808 3555 or helpline@contact.org.uk. It can also be helpful to know that you have a right to taking a break from caring for your child. Short breaks allow you to spend time either with your other children or alone, so you can recharge your batteries, catch up on sleep, do vital jobs, and spend time with your partner. Remember, asking for help is not a sign of weakness or being a bad parent. Spending time away from your disabled child can also help foster a sense of independence in your child. This is particularly helpful for them as they grow up. You can find out how to go about getting a much-needed break on the Contact website. We all go through times of relative calm, and changes and challenges. If you feel you’re experiencing overwhelming stress it’s important to reach out to others for support – either a local voluntary organisation you’re in contact with, friends and family or your GP. Take advantage of all the support available. References [1] Bodenmann, G., & Shantinath, S. D. (2004). The Couples Coping Enhancement Training (CCET): A new approach to prevention of marital distress based upon stress and coping. Family relations, 53(5), 477-484. [2] Herzberg, P. Y. (2013). Coping in relationships: The interplay between individual and dyadic coping and their effects on relationship satisfaction. Anxiety, Stress & Coping, 26(2), 136-153. [3] Badr, H., Carmack, C. L., Kashy, D. A., Cristofanilli, M., & Revenson, T. A. (2010). Dyadic coping in metastatic breast cancer. Health Psychology, 29(2), 169. [4] Bodenmann, G. (1997). Dyadic coping-a systematic-transactional view of stress and coping among couples: Theory and empirical findings. European Review of Applied Psychology, 47, 137-140. [5] Crouter, A. C., Perry-Jenkins, M., Huston, T. L., & Crawford, D. W. (1989). The influence of work-induced psychological states on behavior at home. Basic and Applied Social Psychology, 10(3), 273-292. [6] Fergus, K. D. (2011). The rupture and repair of the couple's communal body with prostate cancer. Families, Systems, & Health, 29(2), 95. [7] Lazarus, R. S., & Folkman, S. (1984). Coping and adaptation. The handbook of behavioral medicine, 282-325. [8] Repetti, R. L. (1989). Effects of daily workload on subsequent behavior during marital interaction: The roles of social withdrawal and spouse support. Journal of personality and social psychology, 57(4), 651. [9] Stanton, A. L., Revenson, T. A., & Tennen, H. (2007). Health psychology: psychological adjustment to chronic disease. Annu. Rev. Psychol., 58, 565-592.

Handling stress is a huge key to a high quality of relationship with your partner, and a happier family life [1]. This may be somewhat obvious, as stress is never a good thing, and no couple thrives on stressful situations. Unless you do, in which case, please teach us your ways! If you’ve never heard the term “locus of control” before, it refers to how individuals believe they can control their situation. In other words, how much control you THINK you have over any given situation in your life. Why are we telling you this? Well, your locus of control has been shown to directly impact the way you handle stress [2]. And as we’ve already established, how you handle stress is important for you, your relationships and your family.  So where do you fall on the locus of control scale? Here’s how you work it out. If you’re INTERNAL, you’re more likely to believe that events and circumstances are in your control. If you’re EXTERNAL, you’re more likely to believe that external forces like luck and fate determine your outcomes. These are two ends of the spectrum of course, and most of us fall somewhere in-between. But according to research, you’ll be better at handling stress if you’re more INTERNAL. “Parental locus of control has also been recognized as an important component in influencing parental stress. Researchers have found that a family's perception of having internal control* over outcomes is related to reduced stress and greater positive adjustment in families of children with a disability [2].” For those of you who need to adapt to incoming stress right now, shifting your mind to think more with an internal locus of control might serve you well. If you’re parents and you’re struggling with stress throughout the summer holidays, then this might be useful for you to try out. How can you become more INTERNAL? Here are a few things you can do to get started: 1. Make a list of things you can control, and things you can’t. For example, if you’re a parent and your kids have been really demanding and tiring over the summer holidays, what you CANNOT control is their energy levels. But what you CAN control is how you respond to that energy. You CANNOT control bad behaviour, but you CAN control how you manage that behaviour. (for more on this subject, have a read of Contact's guide on understanding your child’s behaviour). By doing this, you might begin to realise that you’re actually in a position of more influence and control than you first thought. If you can’t control certain situations, you CAN control your attitude to them, and you CAN control how you behave towards them. This might be worth doing with your partner so you can compare notes. Even just recognising the controls that you have can help you shift your mindset (you might find our information on mindfulness for parents of disabled children helpful). 2. Let your partner and others to help you If you’re insisting on tackling difficult situations alone and you don’t like asking for help, then you’re actually less likely to feel in control, because you reach burnout point. You might feel in control in the short term, but it’s difficult to maintain it the long-term. With more energy, you’ll feel more in control and better rooted. So reach out, and draw on your partner, your friends and family for their support. If they’ve let you down in the past, maybe it’s time to give them another chance. If you don’t have friends or family nearby, or relationships are strained, see the links below for information on how to get in touch with people who may help. 3. Look back at situations that felt out of control, but turned out all right in the end. It can be helpful to remind yourself that you’ve already come through so much, and you and your partner have survived to tell the tale. Getting extra support Please see the links below for information on how to get in touch with support, including other parents. These places should also have information on low cost or free things happening in your local area over the summer holidays: Your local parent support group – search for yours at: https://contact.org.uk/help-for-families/information-advice-services/local-support/parent-support-groups/ In England Your local parent carer forum – find yours at: www.nnpcf.org.uk/who-we-are/find-your-local-forum/ The local offer on your local authority website – search for ‘local offer’ Your local carer’s centre – www.carers.org In Northern Ireland Family Support Norther Ireland can tell you what services are available in your area. This includes information about play and leisure. www.familysupportni.gov.uk/ You can also call Contact for more information about leisure and sports for children and young people in your area. Contact Northern Ireland: 028 9262 7552 In Scotland The Scottish Family Information Service can tell you what services are available in your area. This includes information about play and leisure. www.scottishfamilies.gov.uk/  You can also call Contact for more information about leisure and sports for children and young people in your area. Contact Scotland: 0131 659 2930 In Wales Your local Family Information Service can tell you what services are available in your area. This includes information about play and leisure.www.childreninwales.org.uk/in-your-area/family-information-services/ You can also call Contact for more information about leisure and sports for children and young people in your area. Contact Cymru: 029 20 39 6624 For ideas and help with holiday activities see Contact's holidays, play and leisure guide. References [1] The role of stress on close relationships and marital satisfaction, Ashley K. Randall & Guy Bodenmann, 2008 [2] Hastings and Brown, 2002

Couples that plan for pregnancy are often mentally and emotionally prepared for it when it happens. If you weren’t trying for a baby, you’ll have to adjust much quicker to this life-changing news. Feeling overwhelmed It may be a while before you can take it all in. When you’re overwhelmed by news that shocks you or changes your outlook on the world, it can feel like your thoughts and feelings are out of control. Before you start considering your options, take some time to think through how you feel. Try not to get too caught up with how you’re supposed to feel. Just be honest with yourself and, when you’re ready, regroup with your partner to talk it through. Try to cast off any guilt and try not to judge each other. This conversation is likely to be emotionally charged, so be gentle and sensitive. Avoid making absolute statements like, “This is never going to work” and, if things get heated, take a break from the conversation and return after you’ve both calmed down. Take the time and effort to listen to your partner’s point of view. Even if you disagree, it’s important that you are both heard and understood. When it feels too soon in your relationship Research has shown that couples deal with challenges better when they’ve had time to bond as a couple and build up a sense of togetherness. If your relationship is still new, you may not feel like you have that connection yet [1]. Having a baby together is a big commitment, and both of you will want to feel confident that your relationship is strong enough to take it on. Talk with your partner about the kind of relationship you both want for the future. Having these conversations can help build a sense of togetherness, and you might discover that your relationship has compatibility and long-term potential. Feeling unready to be a parent You may not feel ready because of practical things like lifestyle changes or financial security. Or the reason could be more deep-rooted. If, for example, your relationship with your own parents was a struggle, then you may be worried about repeating that relationship with your own child. Sit down with your partner and unpick what could be influencing how you feel. Explain that you’re still trying to understand your own reactions and feelings, and that you’re just looking for support to explore things. Lots of mums and dads will tell you that the feeling of being ‘ready’ never really kicks in. Feeling this way just means you’re taking it seriously and want to get it right. Remember that your partner is there to support you in your role as a parent – you’re not expected to figure everything out by yourself. You can help each other to learn how to be parents. Remember that while you are both adjusting to your new roles, you are still two individuals in a relationship together. Make a conscious effort to talk about things other than the pregnancy. Taking time for yourself to keep in touch with friends and maintain hobbies can help you feel like more than just a parent. References [1] Reynolds, J. (2008). Supporting Couple Relationships: A Sourcebook for Practitioners. OnePlusOne http://www.oneplusone.org.uk/wp-content/uploads/2014/01/Supporting-Couple-Relationships-Sourcebook-For-Practitioners.pdf