The Importance of Self-Care: Taking Care of Yourself as a Parent or Caregiver of a Child with Additional Needs

Living with a child with additional needs can be frustrating and tiring. It can also be very rewarding when your child makes progress, especially when you have worked so hard to help your child achieve this. All parents feel tired, angry and frustrated at times and need to find ways to relax.

When a parent or caregiver experiences burnout, it doesn’t just negatively impact them. It can also have negative impacts on the child. Burnout reduces the quality and quantity of care that a person is able to give to a child. Children are more sensitive to our mood than we realise.

What is Burnout?

Burnout is the extreme state of exhaustion (physically, mentally and emotionally) that impairs a person’s ability to function and navigate their daily lives.¹

Signs and Symptoms of Parental/Caregiver Burnout and Chronic Stress

• Mental and Emotional Struggles:
  • Anxiety²
  • Depression²
  • Sleep struggles²
  • Marital/relationship struggles³
  • Outbursts¹
• Physical Risks:
  • Diabetes³
  • Heart disease³
  • Gastrointestinal issues²
  • Headaches²
  • Muscle tension²
• Behavioural Challenges:
  • Isolation³
  • Substance abuse¹
  • Lower performance & willingness to do tasks¹

Consider the Following Ideas

• Find a little time each day when you can relax by yourself.
• If your child is active in the evening or at night, decide who will manage him/her. Try to have nights of evenings when it is not your responsibility.
• Don’t continue to work with your child if you are feeling irritated or angry. Walk away and find a way to relax, for example count to 10, listen to relaxing music.
• Talk about the problems with other parents, they might have experienced similar problems and found a way of overcoming them. Even if they don’t have the answers it can help to share your feelings with other parents.
• Go out with your partner or a friend regularly. It may not be possible to do this very frequently but if you can set up regular child-care from a friend, family member or babysitter then you will have something to look forward to and plan.
• Don’t struggle alone. If you are feeling overwhelmed, ask for professional advice and support.
• Most of all, remember that small changes can add together to make a big difference to you and your child.

For more information:

Resources

1. Darling Downs Health. (2021, November 22). Signs you might be experiencing a burnout and how to regain balance in your life. https://www.darlingdowns.health.qld.gov.au/about-us/our-stories/feature-articles/signs-you-might-be-experiencing-a-burnout-and-how-to-regain-balance-in-your-life
2. Mayo Clinic. (n.d.). Chronic stress puts your health at risk. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
3. Garey, J. (n.d.). Why self-care is essential to parenting. Child Mind Institute. https://childmind.org/article/fighting-caregiver-burnout-special-needs-kids/

November 17, 2025 – Jorja Mederick