If you’re reading this, chances are you’re a parent of a child with special needs—whether you’re navigating a new diagnosis or you’re a seasoned advocate. Either way, it’s easy to lose yourself in the constant care and attention your child requires. But taking care of yourself isn’t selfish—it’s essential. Self care for parents of children with special needs is crucial for maintaining emotional, physical, and mental wellness.
Here’s how to check in with yourself, find support, and seek out the resources you need to feel balanced and empowered.
Why Self Care Matters
Parenting is demanding under any circumstances, but when your child has special needs, the emotional load often feels endless. You’re likely always on the lookout for the best therapies, supports, and educational resources. While that dedication is admirable, it’s important to remember: you matter too.
Taking time for yourself doesn’t mean you’re neglecting your child—it means you’re recharging so you can be the best parent possible.
Start by Checking In With Yourself
The first step in building a self care routine is self-awareness. Find a quiet moment (even if it’s in your car!) and take a few deep breaths. Ask yourself:
- How do I feel in this moment?
- What brought me joy today, this week, or this month?
- What’s been weighing me down?
- Is there negativity I can let go of?
- What do I love about myself?
Once you’re comfortable with those, consider these additional questions:
- What are the positives in my life?
- What am I avoiding or putting off?
- Do I follow the advice I give others?
- If I had more time, what would I do?
- Am I making time for social connection?
Reflecting regularly—whether daily or weekly—can help you stay grounded and in tune with your emotional needs.
Connect With a Support System
If you’re feeling overwhelmed, you’re not alone. Connecting with others who understand your journey can make all the difference. Peer support helps normalize your experiences, provides validation, and can even reduce feelings of isolation.
Here are some valuable organizations that offer parent support:
- Parent to Parent
- Center for Parent Information and Resources
- SPAN Parent Advocacy Network
- Asperger/Autism Network
- Mom2Mom
At Graham Behavior Services, we also offer support groups tailored to the needs of parents raising both school-aged and adult children. If you’re looking for additional tools, our Purposeful Parenting program provides evidence-based parenting strategies with built-in support.
Not Social? Read Your Way to Support
Prefer to turn inward for comfort? You’re not alone. Many parents find strength and insight in books. Reading about others’ experiences or diving into expert advice can be just as therapeutic as a conversation.
GBS-Approved Books for Parents of Children with Special Needs:
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- Thinking in Pictures – Temple Grandin
- Unwritten Rules of Social Relationships – Temple Grandin & Sean Barron
- The Autistic Brain – Temple Grandin & Richard Panek
- Let Me Hear Your Voice – Catherine Maurice
- Autism 24/7 – Andy Bondy, Ph.D.
- Autism and the Family – Kate E. Fiske
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Seek Professional Mental Health Support
Let’s normalize it—everyone can benefit from therapy. Talking with a mental health professional provides a safe, judgment-free space to explore your feelings and experiences. Just like flight attendants say to put on your own oxygen mask first, you must take care of yourself to take care of your child.
Types of Mental Health Professionals:
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Therapist – Offers counseling or psychotherapy.
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Psychologist – Holds a doctoral degree and specializes in the study of the mind and behaviors.
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Psychiatrist – A medical doctor who diagnoses and treats mental illness, often with medication.
Still unsure where to start? Websites like Psychology Today and the American Psychological Association can help you search by specialty, insurance, and availability.
Final Thoughts: You’re Not Alone
Being a parent of a child with special needs is a remarkable and often challenging journey. But remember—your well-being matters just as much. Checking in with yourself, building a support network, reading relevant resources, and seeking professional help when needed are all powerful ways to prioritize your health.
You are doing an incredible job, and taking care of yourself helps ensure you can continue doing so for the long haul.
If you’d like to connect with others or learn more about our parenting support services, contact us today to find out which offerings are right for you.
