Self-care for parents of school age children with disabilities

Self-care for parents of school age children with disabilities

Everyone knows that there is a unique and significant bond between parents and their children. Mothers and fathers serve as the foundation of a child’s development, offering unconditional love, guidance, and support.

Even in ideal circumstances, parenting can be challenging. For parents of children with disabilities they not only provide unconditional love and support, but they also serve as their child’s advocate, therapist, and the defender of their child’s health and wellbeing. This carries with it unique stress and responsibilities and requires additional energy and emotional resilience. As a result, parents of children with special needs are particularly vulnerable to fatigue, burnout, and mental health issues including anxiety and depression.

Taking care of others requires taking care of yourself

To effectively care for your special needs child, you first need to look after yourself. The additional challenges you face can take a toll, making the need for self-care even more crucial. Prioritising your physical and mental health as a parent will allow you to continue to support your child (and the rest of your family).

Challenges of the Post-School Transition

The transition from school for children with disabilities can be a particularly daunting time for both the child and their family. The removal of the structure of school, familiar teachers, and school support staff and, of course, worrying about your child’s future and long-term well-being could, understandably, be overwhelming.

Self-Care Suggestions

During periods of particular stress and challenge such as when your child is transitioning from school to their post school life, it’s particularly important to find ways to relax and experience pleasure in your life. The more well rested and balanced you are, the better you can support your child during these times. Here are some suggestions to help parents of children with disabilities to practice self-care.

Mindfulness

Practising mindfulness can alleviate stress and improve your emotional wellbeing. Even a few minutes a day has been proven to have beneficial effects such as lowering blood pressure, reducing chronic pain, improving sleep, and alleviating anxiety. There are free downloadable phone apps like Smiling Minds that offer short 3-minute mindfulness and meditation sessions, which are a great way to get started.

Exercise

Regular exercise benefits both the body and the mind, and outdoor activities also have the added benefit of providing fresh air and vitamin D! Choose a sport or activity you enjoy and try to exercise regularly.

Hobbies

Find time to do the things you love! Whether it’s reading, gardening, cooking, bike riding, or hanging out with friends, finding time for interests or pastimes that bring joy can offer relaxation and rejuvenation.

Lean on your Support Network

Every parent is on a unique journey, however sharing this journey with other parents who understand the challenges and joys of caring for a child with a disability can be comforting and reassuring. These relationships may also provide helpful advice, emotional support, and a sense of connection.

Connecting with friends and family can also provide emotional support and allow others to look after you. Find time for dinners, movies, or whatever else brings you joy and social connection. 

Be Proactive During Periods of Transition

Proactively finding ways to support your child during periods of transition can help you both feel more in control of the situation. This will ensure both you and your child are more confident, relaxed, and certain about their future. Read more about how parents of disabled children can support the post-school transition.

Journaling

Many people find the act of writing feelings and thoughts down a therapeutic outlet. It can help you to process emotions and gain perspective. Research shows that ‘gratitude journaling’ (writing down what you’re grateful for) can improve your mental health. Before going to sleep, spend 5 minutes writing down what you’re grateful for, your thoughts, stresses, and emotions.

Sleep and Nutrition

Quality sleep and a nutritious diet helps to ensure that you have the physical and mental energy required to care for your child. Sleep can improve your mood, enhance your immune system, and increase your daily energy levels, which will all help to make caregiving easier.

Eating well is also essential for your health and energy levels. Healthy and nutritious meals can boost your mind and provide you with the energy to get through the day.

Be Kind to Yourself

Finally, be kind to yourself! Looking after your mind and your body will help you to be your best self so that you can provide loving support to your child, and support them in times of challenge.