You need to look after you,
to care for them...
Being a parent carer is incredibly demanding, and prioritising self-care is essential for both your well-being and your ability to provide effective care.
Acknowledge Your Needs:
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Recognise your limits: Understand that you can't pour from an empty cup. It's not selfish to prioritise your own needs.
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Identify your stressors: Pay attention to what triggers stress and anxiety, and find ways to mitigate them.
Prioritise Physical Health:
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Sleep: Aim for adequate sleep, even if it's in short bursts.Nutrition: Eat healthy, balanced meals, even when time is limited.
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Exercise: Incorporate physical activity into your routine, even if it's just a short walk.
GP Carers Register
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If your GP’s surgery has a carers register, you could ask to be added. If your GP knows you’re a carer, they can keep an eye on your health and you’ll have someone to speak to in confidence about how you’re feeling.It is extremely important to keep up doctors appointments and your health. Make sure when making an appointment for your health needs you explain to those booking the appointments that you are the main carer of a child with additional needs. You may not always get priority in appointments, but sometimes amendments can be made so you are still consulting a GP, ie phone appointments etc.
Nurture Mental and Emotional Well-being:
Seek Support:
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Connect with other parent carers through support groups or online communities.
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Talk to a therapist or counsellor to process your emotions.
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Lean on trusted friends and family members.
Practice Relaxation Techniques:
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Try mindfulness, meditation, or deep breathing exercises.
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Engage in activities you enjoy, such as reading, listening to music, or taking a bath.
"Me Time":
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Schedule regular breaks, even if they're short.
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Pursue hobbies and interests that bring you joy.
Set Boundaries:
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Learn to say "no" to requests that overwhelm you.
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Delegate tasks when possible.
Seek Practical Support
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short break Care:
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Explore short break care options to give yourself a break from caregiving responsibilities.
Ask for Help:
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Don't hesitate to ask for help from family, friends, or community resources.
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Accept offers of assistance with household chores, errands, or childcare.
Carer's assessments
If you care for someone, you can have an assessment to see what might help make your life easier. This is called a carer's assessment.
It might recommend things like:
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someone to take over caring so you can take a break
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gym membership and exercise classes to relieve stress
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help with taxi fares if you don't drive
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help with gardening and housework
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training how to lift safely
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putting you in touch with local support groups so you have people to talk to
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advice about benefits for carers
A carer's assessment is free and anyone over 18 can ask for one.
It's separate from the needs assessment the person you care for might have, but you can ask to have them both done at the same time.
How to get a carer's assessment
Contact adult social services at your local council and ask for a carer's assessment. If you're a parent or carer of a child, contact the children with disabilities department. You can call or do it online.
What happens in the carer's assessment
Someone from the council, or an organisation the council works with, will ask how you're coping with caring. This includes how it affects your physical and mental health, work, free time and relationships. The assessment is usually face to face. Some councils can do it over the phone or online. Assessments usually last at least an hour.
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Read more about carers assessments here.
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Find Your Tribe
Parent carer support groups are vital lifelines for those navigating the unique challenges of raising a child with disabilities or complex needs. These groups provide a crucial space for shared understanding and emotional support, where parents can connect with others who truly understand their experiences. They offer a sense of community, reducing feelings of isolation and validating the often overwhelming emotions that accompany caregiving. Beyond emotional support, these groups offer practical advice, information on available resources, and advocacy opportunities, empowering parents to navigate the complex systems and challenges they face. Ultimately, parent carer support groups foster resilience and provide a sense of belonging, reminding parents that they are not alone in their journey.
You can find lot's of local organisations and support networks here for both you and your children.
You can find even more about looking after yourself, talking to family and friends, and organising all of you and your children's appointments, letters and more in our 200 page FREE Navigating SEND Guide!
