Module 3 – Adopting self-care practices

Parents and carers who have a child with developmental delay often report poor physical and/or emotional health. Taking steps to improve your physical and emotional health is important for your own wellbeing. It is also good for your family, as when you are well, you are more able to care for others.

Parents and carers who make time for self-care report feeling more able to cope with stress, more connected to others, and better equipped to support their children (Neece, McIntyre & Fenning, 2020). Even small changes—like going for a short walk or saying “no” to one extra task—can make a big difference.

There is a lot of talk about the need for ‘self-care’. Self-care means taking steps to tend to your physical and emotional health. This can help you to be healthy, happy, do your job well, care for others, and accomplish all the things you need to in a day. For a busy or stressed person, this can be a little frustrating as they may respond – “yes, but I don’t have time for self-care!” It is important that self-care is manageable and suitable to each person’s needs, so it doesn’t become just another task on the ‘to-do’ list that seems overwhelming.

In fact, you might find that you need to say ‘no’ to things to prioritise your self-care. Although this might make you uncomfortable at first, if you are clear on your priorities and it includes valuing your wellbeing, then overtime you will become more comfortable and skilled at politely saying no.

Step 1. Identify your current situation

Step 2. Identify your ideal situation, or your goal

Step 3. Identify an action plan to reach your goal, with lots of small steps

Step 4. Enact the first small action

Step 5. Monitor to see the impact of the action

Step 6. Repeat

References

Better Health Channel. (n.d.). Self-care and support for parents and caregivers of young children. Victorian Government. https://www.betterhealth.vic.gov.au/health/healthyliving/self-care-support-for-parents-caregiver-14

Garey, J. (n.d.). Caregiver burnout: Why self-care is essential to parenting. Child Mind Institute. https://childmind.org/article/fighting-caregiver-burnout-special-needs-kids

Hastings, R. P. (2002). Parental stress and behaviour problems of children with developmental disability. Journal of Intellectual and Developmental Disability, 27(3), 149–160.
PANDA – Perinatal Anxiety & Depression Australia. (2024). https://panda.org.au

Li, S., Yong, Y., Li, Y., Li, J., & Xie, J. (2024). Cognitive-Based Interventions for Improving Psychological Health and Well-Being for Parents of Children with Developmental Disabilities: A Systematic Review and Meta-analysis. Journal of Autism and Developmental Disorders, 54(9), 3316–3335. https://doi.org/10.1007/s10803-023-06063-x

López-Liria, R., Vargas-Muñoz, E., Aguilar-Parra, J. M., Padilla-Góngora, D., Mañas-Rodriguez, M. A., & Rocamora-Pérez, P. (2020). Effectiveness of a Training Program in the Management of Stress for Parents of Disabled Children. Journal of Child and Family Studies, 29(4), 964–977. https://doi.org/10.1007/s10826-019-01665-5

Minnes, P., Perry, A., & Weiss, J. A. (2015). Predictors of distress and well-being in parents of young children with developmental delays. Journal of Intellectual Disability Research, 59(6), 551–560.

Neece,C., McIntyre, L., & Fenning, R. (2020). Examining the impact of COVID‐19 in ethnically diverse families with young children with intellectual and developmental disabilities. Journal of Intellectual Disability Research, 64(10), 739-749.

Saakvitne, Karen W., and Laurie A. Pearlman. (1996). Transforming the Pain: a Workbook on Vicarious Traumatization. W.W. Norton & Company, New York.

Yesilkaya, M., & Magallón-Neri, E. (2024). Parental Stress Related to Caring for a Child With Autism Spectrum Disorder and the Benefit of Mindfulness-Based Interventions for Parental Stress: A Systematic Review. SAGE Open, 14(2). https://doi.org/10.1177/21582440241235033