By: Cheryl Conklin
Photo via Pexels
Fatigue is a serious problem among parents of children with special needs. Caring for a child with special needs, while incredibly rewarding, can be exhausting. Parents often experience a constant state of mental, emotional, and physical fatigue that can lead to burnout if left unchecked. Parental fatigue can manifest in any number of mental and physical symptoms. Even if you don’t feel physically tired, you may be suffering from parental fatigue.
In this article, we share some tips to help you self-diagnose your level of parental fatigue and devise an effective self-care treatment. Let’s get you back to feeling like yourself!
Evaluate Your Personal Fatigue Levels
First, it’s important to understand your level of parental fatigue. Ask yourself a few questions to determine how you’re handling life as a parent of a special needs child. How would you rate your satisfaction with your parenting? How is your sleep quality? How is your relationship with your spouse? How much time do you spend providing care to your child? Do you have access to resources that can relieve some of your stress? A lack of balance in your life can cause a sense of frustration that can lead to exhaustion and negatively affect your relationships.
If you’re having a hard time juggling all of your obligations and responsibilities, you might be heading towards burnout. Keep an eye out for signs of parental burnout:
● Feeling helpless and hopeless.
● Little or no motivation to do things you enjoy.
● Changes in appetite or sleep quality.
● Feelings of detachment from people in your life, or society overall.
● Irritability, frustration, and stress.
Taking a good look at how you feel and how you’re handling your role as a family caregiver is a great first step. Next, let’s look at some self-care actions you can take to treat and resolve parental fatigue!
Fuel Your Body
Eating regularly, reaching for nutrient-dense foods, and honoring your hunger cues can help you maintain consistent energy levels throughout the day. Eatright.org recommends balancing your plate with foods from different food groups. Prioritize whole grains, lean proteins, and fiber-rich fruits and vegetables. Treat snacks as a bridge between meals rather than meals in themselves. If you’re getting hungry but it’s too early for lunch or dinner, reach for fruit, nuts, or a smoothie to hold you over and provide an instant energy boost. Snacks should not leave you feeling full and sluggish!
Get Active with Your Kids
Exercising might be the last thing you want to do if you’re feeling fatigued. But physical activity can actually increase your overall energy levels! Daily exercise will also make it easier to sleep at night and cope with stressors during the day, combating fatigue at the source. There are so many ways to get active. Look for activities you can do with your kids! For example, It's Yoga Kids recommends yoga for helping kids and parents find balance, strength, flexibility, and key relaxation skills.
Pursue Your Personal Goals
Parents of kids with special needs often feel a loss of their personal identity. Finding yourself can give you renewed motivation and energy to make it through tough times and appreciate the best parts of life. For example, consider going back to school, picking up an old hobby, or starting a new workout routine. Believe it or not, you can pursue your own goals and care for your children without sacrificing anything. Pre-School Rock encourages parents to create a feasible timeline for their personal goals and dedicate time to work on them.
Parenting a child with special needs is far from easy. If you’re feeling drained and depleted at the end of every day—and even first thing in the morning—you’re not alone. Prioritize your health and wellbeing as much as possible so you can maintain your energy and enjoy your life!
West Los Angeles Psychiatry and Psychotherapy can help treat brain injuries, autism, and a variety of disorders. Call (424) 348-4558 to schedule a consultation or book online.