As parents and caregivers, you may find that it is difficult to support your own needs while caring for your child when they are going through a stressful time. When your child receives a mental health diagnosis, you are inclined to focus all of your energy on making sure they are receiving the proper help and are on the track to feeling better.
However, you won’t be able to provide the most effective support if you are neglecting your own needs in the process.
Although demands on your time may seem overwhelming, like there is not enough time in a day, it’s important to make time to do activities that bring you joy and feel refreshed. This will help you feel more fulfilled and energized, and you will be able to reach your potential as a loving and supporting parent, rather than being burnt out and exhausted.
Here are some tips to consider when doing positive things for yourself:
Schedule time for yourself.
You may need to formally set aside certain hours of the day for your “Me Time.”
Fun activities- do something that is solely for the enjoyment, like watch a movie, read a good book, or take yourself out for a meal
Social activities- take time to spend with people who make you feel happy or laugh
Physical activities- exercise, take walks, do yoga, join a sports league, or whatever your jam is
Mastery activities- master a new skill or perfect one that you already have, take up a new hobby, or learn something that makes you feel accomplished
Remember your physical needs.
Physical health and mental health are connected, and directly impact one another. When you neglect your physical needs, it can affect your ability to handle stress.
Sleep schedule- make sure you are sleeping enough and have a good, relaxing bedtime routine.
Basic needs- eat regular, healthy meals and remember to stay hydrated.
Doctor visits- don’t neglect your yearly check-ups and remember to see the doctor as needed.
Physical activities- again, remember to move your body in whatever way you prefer to.
Be patient with yourself.
Your thoughts will affect your feelings, how well you handle stressful situations, and the way you respond to challenges.
Speak kindly to yourself instead of overly criticizing.
Remind yourself that you are doing the best that you can.
There is no such thing as the perfect parent.
Your children are watching and when you show yourself patience and grace, you are being a good role model.
Practice mindfulness.
Staying in the present helps you feel more grounded. You will be more able to recognize and let go of unhelpful thoughts and emotions, and focus on being solution-focused.
Focus on your breathing
Count each inhale and exhale slowly
Explore the sensations in your body
Practice this regularly to reduce stress
Find support.
Don’t be afraid to ask for support when you feel that you need it.
There may be some support groups running in your area where others there will understand your stressors.
You could speak with an individual/ family therapist that can provide the support you need.
Lean on friends and family for childcare when you need a break.
Reach out to other parents in your community or school district for advice to reduce feelings of isolation.
If you feel like you could benefit from a child, teen, or family therapist, reach out for support today. Amel Counseling offers free, 15-minute phone consultations. Let us see how we can help support you, your child, and your family.