Parental guide on looking after yourself
Help and advice
Supporting a child through mental health or substance issues can be challenging and emotionally exhausting. To be there for them, it’s essential to prioritise your own well-being. This guide provides practical strategies to help you care for yourself while caring for your child.
Prioritise Self-Care
Self-care isn’t selfish; it’s a necessary part of maintaining your energy and mental resilience. Consider these tips to keep yourself grounded and replenished:
- Set Aside “Me Time”: Schedule regular time for activities you enjoy, whether it’s reading, going for a walk, or spending time with friends.
- Get Quality Sleep: Sleep is essential for your mental well-being. Establish a calming bedtime routine to ensure you’re well-rested.
- Eat Well: A balanced diet supports both your physical and emotional health. Make time for nutritious meals, even during busy days.
Recognise and Manage Your Own Emotions
It’s natural to feel a range of emotions, including stress, sadness, or even anger when supporting your child. Acknowledge your feelings without judgment and try these strategies to manage them:
- Practise Mindfulness: Use mindfulness techniques like deep breathing, meditation, or simply paying attention to the present moment to reduce stress.
- Journaling: Writing down your thoughts can help you process emotions and gain perspective on difficult situations.
- Accept Imperfections: Remind yourself that it’s okay not to have all the answers. Parenting is challenging, and no one is perfect.
Set Boundaries
While supporting your child is important, setting boundaries is essential to prevent burnout. Boundaries can help you manage your energy and avoid feeling overwhelmed:
- Communicate Openly: Let your child know when you need time to recharge. Encourage them to respect your boundaries while offering reassurance of your support.
- Balance Support with Independence: While it’s natural to want to help, allowing your child to take responsibility for certain actions can empower them and reduce pressure on you.
- Limit Overextending: Avoid overcommitting yourself to too many responsibilities. Saying “no” when necessary is a form of self-care.
Seek Support for Yourself
Having a support network is vital. Reach out to friends, family, or other parents who understand your situation:
- Connect with Other Parents: Join groups like PADA where parents can share experiences and offer mutual support.
- Consider Professional Help: If you’re struggling to cope, talking to a counsellor or therapist can provide valuable support.
- Build a Support Network: Lean on friends and family who can offer assistance, whether it’s a listening ear or practical help with daily tasks.
Practise Positive Self-Talk
It’s easy to be self-critical during challenging times, but positive self-talk can improve your mindset:
- Celebrate Small Wins: Acknowledge and appreciate the positive steps you’re taking to support both yourself and your child.
- Remind Yourself of Your Strength: Caring for a loved one with mental health or addiction issues is not easy, and recognising your resilience can be empowering.
- Challenge Negative Thoughts: When negative thoughts arise, try to reframe them. Remind yourself that you’re doing your best in a difficult situation.
Maintain Your Own Interests and Passions
Staying connected to your own interests outside of parenting can provide relief and fulfilment. Continue engaging in hobbies or activities that bring you joy and give you a sense of purpose beyond your role as a parent.
Know When to Take a Break
If you’re feeling emotionally or physically drained, it’s okay to take a step back:
- Schedule Breaks: Take regular breaks throughout the day to relax, even if it’s just a few minutes to breathe and regroup.
- Ask for Help: Don’t hesitate to reach out to friends, family, or support services if you need a break. Remember, you don’t have to do it all alone.
- Practise Self-Compassion: Be kind to yourself and recognise that parenting under challenging circumstances takes strength and patience.
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