Looking after yourself, too
Quick answer. Caring for a child with extra needs is a lot, and your wellbeing matters. Small daily habits help: rest, movement, connection and saying no to one thing. Respite care and Parent to Parent programs offer real breaks and support. If you are in crisis, call or text 988, or 911 in an emergency.
Updated
For you today
- Take two minutes before the next thing: three slow breaths in the car or the bathroom count. Small acts of self-care add up. Source: NIMH: Caring for your mental health
- Pick one thing that can wait today, and let it wait. Deciding what must get done now and what can wait is a form of self-care. Source: NIMH: Caring for your mental health
- Text one friend or family member today, even just "rough day." Staying connected is one of the simplest ways to look after yourself. Source: NIMH: Caring for your mental health
- Protect your own sleep where you can. A regular bedtime for you matters too, not only for your child. Source: NIMH: Caring for your mental health
- A short walk counts. Even 10 minutes, a few times a day, adds up. Source: NIMH: Caring for your mental health
- Write down one thing that went right today, however small. It's easy to only see what's hard. Source: NIMH: Caring for your mental health
- You are allowed a break. Respite care gives caregivers short-term relief; you can search for providers near you. Source: ARCH National Respite Network: Find a respite provider
- Talk to a parent who's been there. Parent to Parent programs match you with an experienced parent of a child with similar needs. Source: Parent to Parent USA
- Your Parent Training and Information Center helps parents, too, not only children. It's free and federally funded. Source: Parent Center Hub: Find your Parent Center
- If low mood, poor sleep or loss of interest last two weeks or more, talk to your own doctor. Asking for help is part of caring for your child. Source: NIMH: Caring for your mental health
- If you are in crisis, call or text 988 (Suicide & Crisis Lifeline), or call 911 in an emergency. You don't have to carry this alone. Source: NIMH: Caring for your mental health
All ideas for parents
- Take two minutes before the next thing: three slow breaths in the car or the bathroom count. Small acts of self-care add up. Source: NIMH: Caring for your mental health
- Pick one thing that can wait today, and let it wait. Deciding what must get done now and what can wait is a form of self-care. Source: NIMH: Caring for your mental health
- Text one friend or family member today, even just "rough day." Staying connected is one of the simplest ways to look after yourself. Source: NIMH: Caring for your mental health
- Protect your own sleep where you can. A regular bedtime for you matters too, not only for your child. Source: NIMH: Caring for your mental health
- A short walk counts. Even 10 minutes, a few times a day, adds up. Source: NIMH: Caring for your mental health
- Write down one thing that went right today, however small. It's easy to only see what's hard. Source: NIMH: Caring for your mental health
- You are allowed a break. Respite care gives caregivers short-term relief; you can search for providers near you. Source: ARCH National Respite Network: Find a respite provider
- Talk to a parent who's been there. Parent to Parent programs match you with an experienced parent of a child with similar needs. Source: Parent to Parent USA
- Your Parent Training and Information Center helps parents, too, not only children. It's free and federally funded. Source: Parent Center Hub: Find your Parent Center
- If low mood, poor sleep or loss of interest last two weeks or more, talk to your own doctor. Asking for help is part of caring for your child. Source: NIMH: Caring for your mental health
- If you are in crisis, call or text 988 (Suicide & Crisis Lifeline), or call 911 in an emergency. You don't have to carry this alone. Source: NIMH: Caring for your mental health
These are general wellbeing ideas, not medical advice. Your own doctor is the right person for your health.
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