Self-Care

Self-Care for You and Family

Caring for a neurodivergent child is a journey filled with both joy and emotional demands. While it’s natural to focus all your attention on your child, maintaining your own well-being—and that of the entire family—is essential for long-term sustainability and resilience. Self-care isn't selfish; it's a foundation for being present, patient, and emotionally available.

Why Self-Care Matters

Parents of neurodivergent children report higher levels of stress, anxiety, and fatigue compared to the general population. Burnout can impact your physical health, decision-making, and relationships. By modeling self-care, you're also teaching your child essential emotional regulation and coping strategies.

Practical Tips for Building a Self-Care Practice

1. Schedule Regular Breaks for Yourself

Make self-care non-negotiable. It could be as simple as:

• A 15-minute walk.

• Listening to a podcast or reading a book while your child is engaged in an activity.

• Asking a trusted friend, partner, or respite caregiver to step in.

Resources:

• ARCH National Respite Network – Find local respite care services.

• Care.com – Search for caregivers experienced with special needs.

2. Encourage Open Communication Within the Family

Maintaining healthy family dynamics is crucial. Create space for siblings and partners to share how they feel and what they need.

• Set aside weekly family check-ins.

• Use visual tools or emotion charts to help younger children communicate.

Resource:

• The Sibling Support Project – A national program for brothers and sisters of people with special needs.

3. Join Support Groups and Communities

Sharing your story with others who understand your experience reduces isolation and often provides practical advice and emotional comfort.

• Search for local or online parent groups specific to your child’s diagnosis.

• Attend workshops and forums to build a network.

Recommended Groups:

• CHADD Parent to Parent – ADHD-specific training and support.

• MyAutismTeam – An online community for parents and caregivers.

• Facebook Support Groups – Search for diagnosis-specific parent groups (e.g., “Parents of PDA children” or “Autism Moms & Dads”).

Additional Self-Care Ideas

• Journaling: Reflecting can bring clarity and emotional relief. Try Penzu or Day One Journal.

• Mindfulness & Meditation: Try apps like Headspace or Insight Timer for guided sessions.

• Therapy for You: You deserve support too. Look into services like BetterHelp or find a local therapist through Psychology Today.

Encouragement

“You can't pour from an empty cup.”
Make time for yourself so you can be the calm, steady support your child needs.

Remember, thriving as a family means taking care of everyone in it—including you.