5 Ways That Self-Acceptance Can Uplift 'Imperfect Parents'

Nobody's perfect. And for parents, the sooner you come to terms with it, the better off you'll be.

By Mark Travers, Ph.D. | May 08, 2024

It's natural to aspire to give your children the best—to surpass your own parents, to provide them with everything you might have yearned for as a child and to give them a happy and memorable childhood.

However, while these expectations are normal, it's crucial not to fall into the trap of self-condemnation when things don't always align as planned. There's no guide to perfect parenting, nor is there an ideal method to raise happy and healthy children without encountering challenges.

Adjusting expectations to reflect the realities of parenting can prevent feelings of inadequacy and frustration. Take a moment to relax and release the internalized pursuit of perfection and self-criticism as a parent.

Embracing "Good Enough Parenting" Through Self-Compassion

Self-compassion is treating oneself with kindness, understanding and acceptance, especially in times of difficulty, failure or suffering. It involves extending yourself the same compassion you might offer to a close friend or a loved one in a similar situation.

A 2022 study found that when parents lack compassion toward themselves, they often experience increased feelings of isolation, self-judgment and over-identification.

This self-critical and harsh inner dialogue can increase stress levels and negatively impact well-being. Self-compassion can help mitigate these adverse effects and promote resilience in the face of challenges.

Here are five mindfulness practices geared towards fostering self-compassion when parenting gets stressful:

Notice and acknowledge emotions. Take a few slow, deep breaths in the heat of the moment. This simple act can help calm your nervous system and create space for mindful awareness. Once you've calmed down a bit, try to identify what you're feeling. Are you frustrated, overwhelmed, angry or something else? Naming your emotions validates them and helps you healthily process them.
Challenge negative self-talk. When you start beating yourself up with thoughts like "I'm a terrible parent" or "I should be able to handle this better," acknowledge that critical voice. Instead, challenge those thoughts with kindness. Would you talk to a friend that way? Remind yourself that you're doing your best in a challenging situation.
Practice self-acceptance and the value of small wins. It's okay to be imperfect. Everyone makes mistakes as parents. Instead of dwelling on them, acknowledge the misstep, learn from it and move on. Instead of focusing on what you have done wrong, focus on what you have done right and celebrate those moments of achievement. Parenting is filled with small wins. Notice and appreciate the positive moments, no matter how insignificant they may seem.
Mindful self-care. Schedule self-compassion breaks. Even a few minutes of mindful self-care can work wonders. Take a relaxing bath, practice gentle yoga stretches, or simply sit quietly and focus on your breath. Remember that you, too, have needs. You can't pour from an empty cup. Taking care of yourself physically and emotionally allows you to be a more patient and present parent.
Practice loving-kindness meditation. It is a small practice that has been proven to cope with strains of caregiving. Start by directing kindness inward. Find a quiet place and sit comfortably. Close your eyes and silently repeat a loving-kind phrase towards yourself such as: "May I be safe. May I be healthy. May I be happy. May I live with ease." Once you feel a sense of warmth and self-compassion, gradually extend the same warmth to your child, other loved ones and even strangers.

By showing ourselves kindness and compassion in the face of our own imperfections, we demonstrate to our children the importance of self-care and self-compassion. This sets the stage for them to develop a healthy relationship with their own mistakes and imperfections, fostering resilience and self-acceptance. In this way, acknowledging and embracing the imperfect nature of parenting can alleviate undue stress and foster a healthier environment for both parents and children.

Do you constantly pick on yourself for your parenting mistakes? Take the Parental Burnout Assessment to know how it might be affecting your mental well-being.

A similar version of this article can also be found on Forbes.com, here.