Self-Care Strategies for Parents of Children with Special Needs
You deserve more than just survival mode
Photo by Sora Shimazaki
Wendy is a devoted mother, she faced the daunting journey of raising her son, who was diagnosed with autism. Managing the complexities of therapies, educational systems, and societal misunderstandings, she often found herself questioning every decision.
One pivotal moment was when Wendy had to advocate for a change in her son’s therapist. She realized that consistency and understanding were crucial for his development. This decision, though was challenging, but it underscored the importance of trusting her instincts and prioritizing her child’s needs.
Throughout her journey, Wendy emphasized the significance of self-care. She understands that to support her son effectively, she needs to ensure her well-being. Her story is a piece of evidence of the resilience and the challenges that parents of autistic children face daily.
Source: Norooz Clinic – Raising a Child Who is Living With Autism: Wendy’s Story
It struck a nerve because when you’re raising a child with special needs, exhaustion isn’t just physical. It’s emotional, mental, quiet, and constant.
Let’s pause for a second and ask about something important.
How have you been coping?
If your cup is always empty, how can you pour it into your child?
This is for you. Not as a reminder of your strength. But as an invitation to care for yourself as well.
Why Your Self-Care Isn’t Selfish
You’ve probably heard the phrase,“You can’t pour from an empty cup.”
But when your life revolves around therapies, appointments, IEP meetings, meltdowns, and long nights, self-care can feel like a luxury.
It’s not. It’s survival, restoration, and it’s how you keep going.
You are the hero parent, and the anchor in your child’s storm. Even anchors need maintenance.
These are Some Simple Self-Care Strategies That Work
- . Schedule 10-minute breathers.
Even just 10 minutes of stepping outside, deep breathing, or listening to your favorite song can reset your mind.
- Join a support circle
You don’t have to walk through this all by yourself. Virtual parent groups, Facebook communities, or local meetups can offer more than advice, they can offer you understanding and support.
- Ask for help without guilt
Tag in a friend, ask a neighbor. Or let your partner handle dinner. You’re not failing, you’re human.
- Sleep is sacred
You know sleep can be erratic. Even a few hours of rest can make a world of difference. Set boundaries, and let your body recover.
- Celebrate your wins, too
Your child’s progress matters, and so does yours. Did you stay calm during a meltdown? Did you advocate during an IEP? You’re growing, too.
You Are the Hero of This Story.
You’re a parent. You’re an educator, a therapist, a warrior, and a guide.
I don’t want you to forget, you’re a human being.
You deserve joy, rest, and to feel great again.
I want you to remember what Wendy discovered, sometimes the most powerful thing you can do is say, “I need care, too”.
Hear What a Clinical Psychologist and Researcher Has to Say.
Dr. Elisabeth Dykens, a Professor of Psychology and Human Development at Vanderbilt University, has extensively researched the stress experienced by parents of children with special needs.
In a 2019 conference presentation, she highlighted the critical role of self-care in mitigating this stress. Dr. Dykens emphasized that neglecting self-care can lead to increased anxiety and depression among parents, underscoring the necessity of prioritizing personal well-being to effectively support their children.
Today, I encourage you to pause for a moment and take a deep breath. When you care for yourself, you show your children how to care for themselves someday, too.
Do you have any strategy different from the ones mentioned? Kindly share with us in the comment section, let’s learn together.