How Do I Manage My Stress & Stay Strong For My Child?
Managing stress and staying strong as a parent or carer of a child with SEND is really important—for both you and your child. Here are simple and affordable ways to take care of yourself:
1. Take Small Breaks for Yourself
Even a few minutes can help you recharge.
Examples include:
○ Have a cup of tea while listening to your favorite music.
○ Step outside for some fresh air or a short walk.
○ Sit quietly and do nothing for 5 minutes.
2. Share the Load
You don’t have to do everything alone.
Examples include:
○ Ask a friend, family member, or neighbour to help, even for a short time.
○ Swap childcare with another parent for a couple of hours.
○ Accept offers of help—don’t feel you have to manage it all.
3. Stay Connected with Others
Talking to people who understand can reduce stress.
Examples include:
○ Join a local SEND parent support group or online forums like Facebook groups.
○ Meet a friend for coffee or a chat.
○ T alk to other parents at your child’s school or activities.
4. Practice Basic Self-Care
Taking care of your basic needs will help you feel more energised.
Examples include:
○ Eat simple, healthy meals (e.g., a sandwich, fruit, and water).
○ Try to get enough sleep—take naps if you can.
○ Do a bit of light exercise like stretching or dancing at home.
5. Find Ways to Relax
Relaxation doesn’t have to take lots of time or money.
Examples include:
○ Try deep breathing: Breathe in slowly for 4 seconds, hold for 4 seconds, and breathe out for 4 seconds.
○ Watch your favourite TV show or read a book for a few minutes.
○ Take a warm bath with candles or relaxing music.
6. Celebrate Small Wins
Focus on what you and your child achieve, no matter how small.
Examples include:
○ If your child says a new word or has a good day, celebrate it with a high-five or a
○ Remind yourself of what you’re doing well—write it down or say it out loud.
7. Be Kind to Yourself
It’s okay to feel tired or overwhelmed sometimes.
Examples include:
○ Remind yourself: “I’m doing my best, and that’s enough.”
○ Give yourself permission to have an off day without guilt.
8. Create a Simple Routine
Routines can make your day feel more manageable.
Examples include:
○ Set regular times for meals, breaks, and bedtime.○ Plan one small activity each day that’s just for you, like a quick walk or 10 minutes to journal.
9. Use Free or Cheap Support Services
There are services and charities designed to help.
Examples include:
○ Contact local SEND charities or organisations for advice.
○ Many groups offer free workshops or coffee mornings for parents.
○ Call helplines like IPSEA, SOS!SEN when you need to talk.
10. Include Your Child in Relaxing Activities
Sometimes, spending quality time together can help both of you.
Examples include:
○ Do simple crafts, like coloring or making something with playdough.
○ Go for a walk together and look for birds or flowers.
○ Listen to calming music or sing a favorite song together.
Remember:
Caring for yourself isn’t selfish—it helps you be the best parent you can be. Start small, focus on what works for you, and remember: It’s okay to ask for help.
