Menu

Single Parent FAQs: Managing your mental health – Issue 39

30/04/2025

It’s Mental Health Awareness Week from May 12 until May 18 2025. Find out more about Mental Health Awareness Week from the Mental Health Foundation.

Our Advice and Information team who work on our Lone Parent Helpline, webchat and Ask a Question feature, receive questions from single parents from across Scotland every day.

Being a single parent can be rewarding — but it also comes with unique pressures. You may be juggling everything on your own, with little time or space to care for yourself.

If you’re feeling anxious, low, overwhelmed, or simply exhausted, you’re not alone — and you deserve support. In this issue, we answer your most common questions about looking after your mental health as a single parent in Scotland.

Take a look at the answers to the most frequently asked questions on managing your mental health

Is it normal to feel anxious, low, or overwhelmed as a single parent?

Yes — completely. Many single parents experience stress, loneliness, or low mood at times. It can be hard managing finances, childcare, work, and everything else alone. Your feelings are valid, and there is help available.

How can I look after my mental health day to day?

Small things can make a difference:

  • Talk to someone — a friend, support group, or professional
  • Take breaks when possible, even for 5 minutes of calm
  • Set small goals — avoid putting pressure on yourself to do everything
  • Get outdoors when you can — fresh air and movement help
  • Be kind to yourself — you are doing your best

Where can I go for mental health support in Scotland?

You can speak to:

  • Your GP – for emotional support, referrals, or medication if needed
  • NHS 24 Mental Health Hub – call 111, 24/7
  • Breathing Space – free helpline for anyone feeling low, anxious or stressed: 0800 83 85 87
  • Samaritans – free, confidential support at 116 123
  • Parentline Scotland – emotional and practical support for parents: 08000 028 22 33

If you’re in crisis or feel unable to keep yourself or your children safe, contact emergency services or go to A&E.

What if I’m on a waiting list for counselling or therapy?

It can be frustrating, but there are things you can do while waiting:

  • Speak to your GP about short-term supports
  • Try free services like:
    • NHS Living Life (CBT-based telephone support): 0800 328 9655
    • Mind to Mind – NHS mental wellbeing resources: www.nhsinform.scot/mind-to-mind
    • Walk and Talk groups, local wellbeing cafes or peer support networks

Are there services specifically for single parents?

Yes — OPFS offers peer support online:

We also offer in person support at our local services, such as:

  • Local wellbeing activities like walking groups or mindfulness sessions
  • One-to-one support to help with stress, isolation, or confidence

Find your local OPFS service.

I feel isolated. How can I connect with others?

There are lots of ways to connect with other people who might be going through similar things to you:

  • Join a local single parent group or online community
  • Look for family centres or community hubs in your area
  • Try volunteering or parent-led activities to meet others and build confidence
  • Follow OPFS on social media for updates and events

Remember, reaching out shows strength.

Can I still ask for help if I’m not diagnosed with a mental health condition?

Absolutely. You don’t need a diagnosis to feel overwhelmed or need support. Mental wellbeing is just as important as physical health, and early support can stop things from getting worse.

What if I feel like I’m not coping?

If you’re struggling to get through the day, please know that help is available. You are not alone. Contact:

  • Breathing Space: 0800 83 85 87
  • NHS 24 Mental Health Hub: Call 111
  • Samaritans: 116 123
  • Parentline Scotland: 0800 028 22 33

Useful Links & Contacts

 

CTA Image

See our previous issues of Single Parent FAQs on:

Remember you can submit your own question via the Ask A Question feature on our website any time and our expert advisers will respond.

Receive news and updates and become a supporter of One Parent Families Scotland.

We will send you regular newsletters and email updates on a range of topics related to you and your circumstances.

This will include up to date information on events, campaigns, news and advice for single parent families, carers and professionals.

  • This field is for validation purposes and should be left unchanged.

Privacy Overview

This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.

View Privacy policy

Covering your tracks

You may not want other people to know that you’ve been searching for information or help from OPFS.

When browsing the internet whether on a mobile phone, tablet or computer, you leave a ‘history’ trail of pages and sites you’ve visited.

It’s impossible to completely avoid being tracked online but if you’re worried about someone knowing which sites you’ve been looking at, there are some things you can do to help cover your tracks.

If you’re using a laptop or desktop computer, try keeping another document or website open in a new tab or window while browsing. If someone comes in the room and you don’t want them to see what you’re looking at, you can quickly switch to another window or tab.

Deleting browsing history

You can delete the history of websites you’ve visited, but it’s important to know that if you delete your browsing history, someone else using the same device may notice.

If you share a tablet, mobile phone, laptop or computer with someone, they might notice that passwords or website addresses have disappeared from their history.

Find out how to remove your browsing history and other data from some of the most commonly used browsers:

Browsing in Private mode (incognito)

When browsing ‘incognito’, the internet browser won’t store cookies or record your browsing history on the computer, mobile or tablet.

This option is available on popular web browsers i.e. -

Toolbars

If you use a search toolbar in your web browser, remember that your searched items can be saved as part of your history. Find out how to delete your searched items from the following search engines: