Go From Exhausted to Empowered: How to Manage Stress as a Single Dad

I see you. I’ve been there. I know how hard it is when you’re holding it all together - mentally, emotionally, and financially. You don’t know what to set down without taking out the whole house of cards.

As a single dad, I know that kind of tired all too well.

You’ve got the pressure to be the provider. The stable one. The strong one. The emotionally available one. The one who never loses his cool. You’re struggling, and it feels like society is whispering that you’re not cut out for this. That maybe you need someone else to come in and “help” raise your kid because you’re doing it wrong or doing it alone.

Let’s cut through that right now: You are capable. You are not less than. Dads matter. And it’s okay to be tired.

More than that, it’s okay to ask for help, take a break, and take care of yourself. That’s not weakness, that’s setting an example for your kids. You’re showing them that mental health matters - that your mental health matters, too.

Here are a few tools and practices that can help you manage the stress, not just survive it.

1. Get Fed, Hydrated, and Showered

Sounds basic. That’s because it is.

But when you’re maxed out, the basics can fall through the cracks. It’s hard to be present when you’re running on energy drinks, barely more than a wink of sleep, and sheer adrenaline.

You need to get your basics handled so you can hype up your kids.

• Drink a full glass of water first thing in the morning
• Make time for a real meal, full of protein and color
• Take a hot shower, and don’t rush it. Let the water hit your neck. Breathe deep.

By caring for your body, you’re sending your brain the message: I matter, too.

2. Put on a Playlist and Drive

Sometimes, you just need a change of scenery. If the kids are in school or with the other parent, get in your car and just go. Roll the windows down. Throw on your best hype playlist and feel alive again.

Enjoy a moment to yourself. Music is medicine. Movement is therapy. Even just 15 minutes around the block can clear your head and get you ready to tackle whatever comes next.

3. Write it Out

You don’t have to be a “writer” to journal. Grab a pen, some scratch paper, or even the notes app on your phone, and get some words out.

Dump the mental clutter. The frustration. The guilt. The emotional fog. Whatever it is that you feel like you can’t tell someone else. Write like you’re venting to someone who won’t interrupt and would never judge. Let the words live somewhere outside of your head.

It doesn’t have to make sense. It just has to get out.

Even if you never read it again, journaling can help you get your mind right so you can enter into your everyday battles with a clear head.

4. Take a Mindfulness Minute

Stay with me here. Taking a quick, sixty-second break to reset can make all the difference.

Try this:

• Put one hand on your chest and the other on your belly
• Inhale deeply for four counts
• Hold for four
• Exhale for six
• Do it a few times

This technique helps to rest your nervous system when you’re on edge or overstimulated. The beauty of it is that you can do this anywhere - in the car, in the shower, behind a locked bathroom door. Just give yourself that minute to steady your heart, slow your thoughts, and relax your nerves.

5. Let Someone In

This one is hard, especially if you’ve been taught that strength means silence. And it’s definitely easier said than done.

But holding it all in doesn’t make you stronger. It just makes you lonelier.

Call someone. Text a friend. Talk to a therapist. Join a support group for single dads. You don’t have to bleed out to deserve help. You don’t have to be in crisis to need connection.

Let someone see you - the real you. You might be surprised how much weight that lifts.

You’re Not Broken, You’re Human

You don’t have to be superhuman to be a great dad. You just have to be present for your kids, and that’s a lot easier to do when you’re cared for, too.

You’re allowed to rest. To feel. It’s okay not to have it all together all the time.

None of that makes you weak, it makes you real. And your kids need real. They need you.

So when you’re overwhelmed, start small. Pick one thing from this list and try it today. Then pick another one tomorrow.

And if things feel especially heavy - if the exhaustion has tipped into something darker - please know that there’s help. You’re not alone. I’ve got you, brother.

If You’re in Crisis or Need to Talk:

Call or text 988 to reach the Suicide & Crisis Lifeline
Available 24/7. Free. Confidential.
You can also chat online at 988lifeline.org

You are not a burden. You’re worth showing up for. 
And there’s no shame in asking for help.