Parent Coaching: 4 Ways for Parents of Neurodivergent Kids to Self-Care When You Have No Privacy
Parenting and Self-Care, the Struggle is Real
Often as a parent (especially if you don’t have a lot of support), it is hard to even get into another room to take a breath. This can result in a quicker temper, lower patience, and burn out which ultimately can begin to impact your health as time goes on. It’s important to get a break here and there but there are times in our lives when the typical night or weekend away just isn’t a possibility. As a therapist and mother offering online mental health services in California, I understand the struggle. So here are 4 Parent Coaching tips to get some quick self-care in even when you have no time or privacy.
Mindfulness as a parent coaching technique
Mindfulness is very similar to meditation and it has the same impact on the brain and body but unlike meditation, you don’t have to sit in one spot or do it for a long period of time. Often being mindful can be done right where you are, whatever you are doing (except driving). Really the basics of mindfulness are just trying to change the way that you are experiencing the environment you are in.
One good way to do this is to focus on the sensory input that you are currently experiencing. So instead of sitting in the room with your child thinking about all of the stuff that needs to get done and looking at your phone, you would sit in the room with your child and notice how the couch feels under you and what the air in the room feels like on your skin.
You focus on the smells that you come across while you are sitting and the sights and sounds. Try not to give any of it meaning and really focus on the input from all of your senses. This can be done in between moments when you are helping your child and keeping them safe or when you are cooking dinner even.
Creating an Oasis even in the midst of chaos
So often when we have a lot going on we aren’t very happy with the place that we are in. Especially if we just haven’t been able to get the things done that we want to. Often we walk through a room and think about everything that needs to get done and it adds to the stress. One of the things that can help with this is to take a moment or two to sit down and take a mini vacation. Instead of focusing on what is going on in your immediate environment, focus on somewhere that you would like to be. Maybe the beach or the mountains. While you are thinking about that focus on what your senses would experience if you were in that space.
Lowering the sensory input around you
So for some people, this might mean just calming the energy down around you either by talking more quietly or lowering the lights or the volume on the music or TV. But for other people, this means doing something like putting on noise-canceling headphones or if you are sitting down a blindfold. Often lowering the amount of sensory input immediately lowers the person’s stress.
Changing your temperature or activity level
The last thing that can help is changing your temperature. So if you are hot this would mean putting cool water on your face or taking a piece of ice and rubbing it on your neck. If you are cold it might mean putting on a sweater or taking a couple of sips of a warm drink. Either way, often this will help you to lower your immediate stress.
I hope that these ideas help you to feel better in your day-to-day environment. If you are having a hard time getting some self-care or lowering your stress level online therapy in California can help.
Begin Parent Coaching for Parents of Neurodivergent Children in Sacramento, CA
Counseling with a therapist who truly understands the complexities of having a neurodivergent child could be the answer you’re looking for. I want to help you be more confident in your decisions for your neurodivergent child, whether they have ADHD, autism, or another neurodivergent diagnosis. No matter where you are in the state, I can help you with online therapy in California. Get started with these steps:
Fill out a contact form to get connected with me.
Read my approach to therapy for parents of special needs and neurodivergent children.
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Other Counseling Services Offered
Here at my Sacramento, CA-based therapy practice, I know what it means to be a parent of a special needs child. I understand the unique experiences that come with loving a neurodivergent child. If you’re needing therapy for burnout or stress or therapy for grief, I can support you in those feelings. If you’re struggling with navigating relationships when you’re taking care of a special needs child all the time, I can help. Finally, I offer group therapy if you’re looking more specifically for a special needs parents support group or a parents of neurodivergent children support group. Let’s connect and give you the community of care and support you deserve.