Parental Mental Health
The role of a parent is not easy. And when you’re caring for a child with a disability, health concern, or developmental delay, those challenges can multiply. You do so much for your child every single day. It’s not always easy. But don’t forget: You matter, too.
Taking care of your mental health is essential. When you care for yourself, you’re better able to care for your child. You deserve support, encouragement, and rest, just like your little one deserves love and nurturing.
Healthy parents and caregivers play a crucial role in raising healthy kids. Stress can build up fast when navigating feeding schedules, therapy appointments, sleep routines, and the ups and downs of parenting. In fact, almost half of parents say that their stress is “completely overwhelming” most days.
When you’re constantly putting your child’s well-being first, it’s easy to forget your own. However, your emotional well-being has a big impact on your child’s development, your family, and overall quality of life.
Do any of these sound familiar?
If so, you’re not alone. These are common signs of caregiver stress, and it’s something a lot of parents and caregivers go through. But you don’t have to figure it all out by yourself.
“Remember that an unregulated adult or parent cannot calm down or help an unregulated child. Taking care of your own mental health and well-being teaches your child that it is important for one to pay attention to their emotions and remain calm when interacting with others. Kids always learn from their adults’ example. When you are emotionally well, the greater possibility that your children will follow your lead to positive mental health.”
Tamara Limbach, LPC Bilingual Family Counselor
If you’re like most parents, time and energy are in short supply. There’s never a “good” time, but it’s important to carve out some time where you can focus on yourself. Even small moments of self-care can go a long way.
Talk To a Loved One
A friend, partner, family member, or therapist you trust and share what’s going on. Expressing what you’re feeling can help lighten the load and make you feel less alone.
Join A Support Group
Connecting with other caregivers who understand what you’re going through can make a world of difference. Plus, support groups often meet at scheduled times, so they are more convenient to work into your routine.
Take Small Breaks
Self-care doesn’t always have to mean hours or days away. Start small. Find a few minutes to breathe, stretch, or drink a cup of coffee on the porch. These little moments can help boost your mood and reset the course of your day.
Celebrate the Wins
While parenting can be stressful, it can also be rewarding. Don’t forget to celebrate the small moments for both you and your child. Whether it’s your child saying their first word or simply making it through a tough day, finding little joys can help combat the hard moments.
Prioritize Your Health
It can be easy for your own health to take a backseat as you navigate parenthood, but don’t let it. Some simple tips that can help include setting phone reminders for medications and appointments, stocking your fridge with healthy snacks that don’t require a lot of effort, and keeping a water bottle handy.
Schedule Respite Time
Leaving your little one can be hard, but it’s an important step for both of you. That time away helps you recharge and find a sense of self again, and it helps your kids develop a sense of independence and security. Schedule a babysitter or see if grandparents or aunts/uncles are available. If your child needs more significant care, look into respite centers and short-term programs that can help.
“If you’re not regulated, you can’t help your child regulate.”’
Katie Ambrosio, ECSE, Birth to Three Special Education Teacher at Penfield Children’s Center
We’ve compiled some helpful parent-friendly resources to help you navigate mental health struggles and caregiver stress.
Everyone has sources of stress in their lives. Parents of children with special needs have a completely different list of.....
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If you feel like you need additional help managing the stress that comes with being a caregiver, it may be beneficial to seek therapy services for yourself where a counselor can help you build an individualized plan to navigate your way through this journey.
Remember: You are doing a great job, and it’s okay to need support. Our team of early childhood experts and medical professionals is here to take care of both you and your child. If you’re looking for mental health resources or support while navigating the ups and downs of parenting, we’ve got your back. Penfield Building Blocks is a trusted online resource for parents and caregivers across the nation.
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