Looking After Yourself

Keeping Your Energy Up

Looking after your physical health can support your mental and emotional wellbeing. Eating a balanced diet can help you feel better in your body. Avoiding some foods may also help if you feel low or anxious.

Regular exercise does not have to be hard. It does not need to be long runs or gym sessions. Simple activities, like going for a walk, can help increase your energy.

Why Good Sleep Matters

Getting enough sleep is important for good mental health. Sleep can give you a break from stressful thoughts or difficult moments.

Good sleep routines for your children can give you space to relax in the evening. This may be harder with babies or very young children. If you have older children, you might find a short nap during the day helps you recharge.

Checking In on Your Sleep

Most parents cope with a level of tiredness. But if you feel low, irritable, or unable to cope, you may need more sleep or more rest.

Try resting when your child sleeps. It can be tempting to use this time to clean or catch up on chores. But sometimes your rest is more important. If you worry about oversleeping, set an alarm.

Try going to bed early for one week. If you cannot fall asleep straight away, do something calming first. You could take a warm bath or read a relaxing book.

If you have a partner, ask them to help. If you have friends or relatives nearby, ask if they can support you. Someone could watch your child while you rest. If you parent alone, you might ask a trusted person to stay with you for a few days.

Sleeping when your child sleeps is not always possible. You may have other people to care for. You may also find it hard to “switch off” after settling your child. This is normal.

You may be able to get support through community care or respite services. All parents of disabled children have the right to be assessed for this support.

You can find more information here:
https://www.autism.org.uk/advice-and-guidance/topics/physical-health/sleep/parents

Taking Breaks From Screens

Using social media all day can feel stressful. Many people stay on their phone out of habit. You may already limit your child’s screen time. It can help to give yourself limits too.

Try choosing a time each day when you put your phone away and unwind with your family. You can also change what you see online. Follow accounts that make you feel good. Block or ignore accounts that leave you feeling angry, low or stressed.

Using screens less can also help you sleep better. Good sleep can improve your energy and mental wellbeing.

Make Time for Things You Enjoy

Before becoming a parent or carer, you may have had hobbies you enjoyed. These may have stopped because life became busy. Finding time for enjoyable activities can build your confidence and improve your wellbeing.

These activities do not need to cost much. You could bake, craft, draw, paint or try creative writing. You might also enjoy joining a local choir, drama group or community class. Even listening to your own music, instead of what your children like, can give you a small boost.

Getting Help for Your Mental Health

Self‑care is important. But if you are finding things very hard, it is also important to know that support is available. Your General Practitioner (GP) can offer help and may refer you to adult mental health services if needed.

You might also want to talk to a trusted friend or family member. Letting someone know how you feel means they can check in on you and offer support.

You can find helpful information here:
Self-care for parents and carers | Anna Freud

When parents learn that their child has a disability or additional need, they may feel many emotions. These can include sadness, fear, worry, relief, joy and deep love. No two parents feel the same.

This moment is often the start of a new journey. This journey may bring new experiences and contact with many professionals. It may also bring challenges for the whole family, including siblings and grandparents.

Looking After Your Mental Health

Parenting can be tough at the best of times. It is normal to feel stretched. A few small changes in how you think and plan can make a big difference.

Supporting a child with Special Educational Needs and Disabilities (SEND) can be rewarding. But it can also be exhausting, especially when support is hard to find. Caring for a child with SEND can take up a lot of time and energy. Parents often juggle this with work, home life and other responsibilities. This can affect mental health and relationships.

Here are some simple checks to support your mental wellbeing:

Focus on What Matters Most

Life can be busy. A long to‑do list can feel overwhelming. Try choosing the most important task each day and focus on that first. Some days, the most important task may be giving yourself a break.

Noticing Good Moments

There are always small positives. It might be a moment of laughter, a sign of progress or a chance to slow down. Your child may have taught you patience, empathy or creativity.

Try to be kind to yourself and your child. Do not compare your life to others. Social media often shows a perfect picture that is not real. Focus on your own journey.

Reaching Out for Support

If you have family or friends who can help, let them. Even small things, like someone listening or watching your child for half an hour, can make a difference. They may do things differently, but that is okay.

There are also in‑person and online support groups for parents. If you are finding things very hard, make an appointment with your GP. You can support your child best when you feel supported too.

Don’t forget the basics

Simple Things That Support Your Wellbeing

Sleep, exercise, time out, eating well and having your own interests all support good mental health. Drinks like caffeine or alcohol may feel helpful in the moment, but they should not become your main way of coping.