Self-Care for Parents of Special Needs Children

Parents of special needs children often experience burnout and fatigue, but determining the level of fatigue and creating a self-care plan can help with these issues. This blog post presents some helpful tips and resources for parents.

by Annabelle Harris

Parents and Fatigue

The healthier the parents, the more equipped they are to deal with the day-to-day stressors of caregiving. When assessing fatigue levels, you should consider the following:

• Sleep quality. A good night's sleep is essential, because those who have insomnia are 10 times more likely to experience depression

• Depressive and anxiety symptoms. Discuss any mental health symptoms, including depression and anxiety which are signs of caregiver burnout, with your doctor, who will work with you to design a plan to provide relief

• Social support. Develop a sound support system, because parents with good social supports are less likely to experience mental health issues.

Your Self-Care Plan

When pursuing a self-care plan, it's a good idea to watch for negative obstacles or outcomes such as:

• Under-treating anxiety or depression. Mental health issues shouldn't be ignored, and since these issues rarely dissipate on their own, exercise, counseling, and/or medication may be needed

• Over-self caring. Examine self-care plan options and how much time and energy they'll take to implement to avoid adding stress to your already busy life

• Burning out supports. It's essential to have a large social network to prevent overwhelming your support system.

Goal-Setting for Parents

Many parents find it helpful to pursue personal goals while caring for their special needs children. Endeavors such as the following provide a sense of purpose and accomplishment.

Higher Education

Many homebound parents discover the perfect time to pursue the career of their dreams is during caregiving. Online classes provide the flexibility to design your schedule and work at your own pace. It's easier than ever to obtain a bachelor's or graduate degree online from an accredited institution.

Self-Employment

Being homebound doesn't have to be boring. It may be the perfect time to start a small business. Forming a limited liability company (LLC) will give you tax advantages and provide you with a safety net of personal liability protection. LLC owners can also take advantage of the income tax deduction of the Tax Cuts and Jobs Act which may allow up to a 20% deduction of the net business income earned annually. In addition, working for yourself can provide the flexibility needed to care for your child.

Household Changes

Small and inexpensive changes to your home environment can improve your mental health and your child's wellness. For example, reducing clutter has been shown to improve family relationships, promote self-efficacy, and reduce anxiety. Adding houseplants to your decor can also reduce stress and promote healing and learning.

Self-Care for Parents

Parental self-care is important, not only for the parent's well-being but also for the child's, because healthy parents find it easier to deal with the challenges associated with caring for a special needs child; however, not every self-care option works for every parent or family. Explore options to determine what works best for you and your situation.