Hey, Fellow Good Dads,
This week on The Daily Good Dad, we’re tackling something that weighs on all of us but rarely gets the attention it deserves—stress.
For years, I carried stress like an invisible backpack, packed with things I refused to unpack. My time in Iraq left me with wounds I couldn’t see but felt every day. I told myself I was just “driven” when in reality, I was on edge, easily irritated, and always bracing for the next hit. It took me years to realize what was happening. When I was finally diagnosed with PTSD, I had already spent too much time ignoring my mental health and numbing myself with unhealthy coping mechanisms like alcohol.
Looking back, I wish I had spoken up sooner. The stigma around mental health kept me stuck, but the truth is—ignoring stress doesn’t make it go away. It only builds until something gives. I don’t know where I’d be today if I hadn’t decided to confront it.
As dads, we carry the weight of our families on our shoulders, but the real strength isn’t in carrying more—it’s in knowing when to lighten the load. The good news? There are real ways to manage stress that don’t involve pushing through until we break.
And here’s the thing—our kids are watching us. How we handle stress today is what they’ll model tomorrow. If we want to raise kids who know how to handle life’s challenges, we’ve got to start with ourselves. Here are three techniques that help me keep stress in check while setting the right example for my kids:
1️⃣ Take a Break Before You Break
We love to act like powering through stress is a badge of honor, but sometimes the strongest move is stepping away. A 10-minute reset—whether it’s sitting in silence, walking outside, or just breathing—can stop stress from taking over. I’ve learned that waiting until burnout isn’t the answer. Teach your kids that it’s okay to step back and regroup.
2️⃣ Ask for Help (It’s Not Weakness, It’s Wisdom)
For too long, I thought asking for help meant I wasn’t strong enough. The truth? Real strength is knowing when you can’t do it alone. Whether it’s talking to a friend, leaning on your partner, or seeing a therapist, asking for help is powerful. When we normalize seeking support, our kids grow up knowing they never have to struggle alone.
3️⃣ Breathe Deep, Stress Less
It sounds simple, but deep breathing is a game changer. When stress hits, four deep breaths can reset your nervous system. I’ve started teaching my kids this, too. Whenever they feel overwhelmed, we take deep breaths together. It’s a small habit, but one they can carry for life.
Your Kids Learn From You
Our kids don’t need perfect dads—they need present dads. They need to see that stress is part of life, but it doesn’t have to control them. When we show them how to handle stress in a healthy way, we set them up for a future where they can face challenges head-on.
🍻 Cheers to managing stress like the leaders we are—because when we take care of ourselves, we take care of our families too.
Until next time, take care of yourself—and remember, you’re not alone. We’re in this together.
What Should You Teach Your Kids About Handling Stress?
- Box Breathing: Try this—inhale through your nose for 4 seconds, hold for 4 seconds, exhale through your mouth for 4 seconds. This small practice calms your nervous system and resets your mind.
