Parenting is challenging, even in ideal circumstances. Certain parents, such as those who have children with special needs, are particularly vulnerable to parental fatigue, also known as “compassion fatigue,” and its negative health impact.
Understanding Parental Fatigue
Parental fatigue is more than just being tired from the daily demands of parenting. It is a sustained state of exhaustion that significantly interferes with your ability to function, and it is not relieved by rest.
Children with special needs require a higher level of care than a typically developing child, which places an overwhelming burden on parents and makes them more susceptible to burnout and subsequent health issues.
Assessing Your Level of Fatigue
Multiple physiological, psychological and situational factors can contribute to fatigue levels. Consider the following questions to determine your level of parental fatigue:
How Effective Is Your Parenting?
There is a known correlation between fatigue and parenting self-efficacy. Breathe a sigh of relief. It’s not you — it’s your fatigue, so approach this question as objectively as possible.
How Is Your Social Support?
Reliable family members, close friends and trusted acquaintances can provide childcare and household support, giving you a much-needed break.
How Are Your Child’s Behaviors?
Manifestations of your child’s disability, such as inappropriate language, sensory aversions or emotional outbursts, are added stressors that can increase the intensity of your fatigue.
Do You Have Symptoms of Anxiety and/or Depression?
Depression and anxiety rates are higher in parents of children with special needs. Symptoms to look for are:
- Lack of joy
- Persistent worry
- Feelings of hopelessness
- Isolation
- Task avoidance
CRISIS RESOURCES
Stress and Crisis Resources
For immediate assistance:
- Dial 911 or go to your nearest emergency room or urgent care
- National Suicide Prevention Hotline: 988
- Crisis Text Line: Text HOME to 741741
Managing Your Fatigue Levels With Self-Care
Incorporating self-care practices can help you combat parental fatigue.
Create a Home Environment That Optimizes Wellness
Make your home a space that exudes health and peace by adding houseplants, pan reducing clutter or diffusing scents that promote positivity.
Pursue Personal Goals
It’s difficult to maintain an identity outside your caregiver role. Carving out time for your own interests can reinvigorate you, giving you more energy for parenting.
Try taking up a new hobby. Whether it’s sewing, drawing, exercising or something else that you enjoy, dedicate even just a few minutes a day to an activity that’s just for you.
Start a Gratitude Journal
Research shows that gratitude improves mental health. You can jot down five things you’re grateful for daily or use prompts for guidance.
Anticipating Negative Outcomes of Initiating a Self-Care Plan
Be mindful that enacting your self-care plan could result in unintended outcomes, such as under-treating anxiety and depression, overcompensating for partners and overburdening those in your social network.
As you manage your parental fatigue, know that you are doing the best that you can. Give yourself the grace to accept that there are limits to what you can do. Show yourself the same compassion your child needs. You need it, too.
Excerpted from “Parental Fatigue: A Self-Care Guide for Parents of Children With Special Needs” from Project Heart. Read the full post online.
Source: Project Heart | Parental Fatigue: A Self-Care Guide for Parents of Children With Special Needs, https://projectheart.org/blog/parental-fatigue-a-self-care-guide-for-parents-of-children-with-special-needs | Copyright 2023 –Project Heart
