Preventing Burn Out While Parenting a Child with Special Needs

by Oct 10, 2019Self-Care and Stress0 comments

Preventing burn out while parenting a child with special needs is crucial. These 2 strategies are ways caregiving parents can invest in themselves.

Preventing burn out while parenting a child with special needs is crucial for both parent and child. Dr. Liz Matheis, today’s guest blogger, shares 2 strategies caregiving parents can implement to stay mentally and physically strong for their kids.

As a parent of a child with special needs, you are on duty 24/7 with no sick or vacation days. Days become weeks and weeks become years and burn out becomes inevitable if you don’t take care of yourself.

I know what you’re thinking. Easier said than done.

But preventing burn out while parenting a child with special needs is just as important as caring for your child. If you are sleep-deprived, fatigued, or feeling anxious or depressed, your ability to tend to your child is compromised. So, if you need momentum and motivation to come from your child, here it is! Take care of yourself so you can take care of your child. These 2 strategies can help.

#1: Ask For Help

If you have social or family support that is available to you, I encourage you to take advantage of it. If you have a friend or family member who is offering to help in the care of your child, take it. Set up a schedule where a family member cares for your child while you care for your other children. Or take time to run errands by yourself or read a book at your local coffee shop.

I’ve heard parents say, “I don’t like to ask for help. I think I can do it all by myself,” too often. You need to leave this mindset behind and ask for help. If you do not have help from a person who lives outside your home, set up a system with your partner. Tag team who is on duty and who needs to take a break for the sake of each other’s sanity! For example, divide a task that is labor intensive, like bed time, so you are rotating each night or every two nights.

#2: Take a Daily Break

Quiet time is important for you and for your family members because it gives the physical signal that the day is coming to an end, but it also gives you time to disconnect from the day and all of the stimulation that came with it. This may be your time to process the day so that you are not waking up in the middle of the night thinking of solutions or worrying about a situation or potential situation. To make quiet time happen, decide on a time to shut down the house and set aside time to decompress every evening.

You may choose to do this as a family or as the adult(s) in the house. For example, you may decide that by 7 in the evening, you will stop making lunches and washing dishes, dim the lights, and engage in an electronic-free activity.

Your self care is just as important as the care of your child. Preventing burn out while parenting a child with special needs requires investing in yourself as much as you invest in your child. Asking for help and taking a daily break are ways of making small investments that pay big dividends for you and your child.

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By Liz Matheis

Dr. Liz Matheis is a clinical psychologist and school psychologist in Parsippany, NJ. She offers support, assessments, and advocacy for children who are managing Autism Spectrum Disorders, ADHD, learning disabilities, and behavioral difficulties, as well as their families. She is also a contributor to several popular magazines. Visit for more information.


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Meet Jolene

Jolene Philo is a published author, speaker, wife, and mother of a son with special needs.



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