Caring for Yourself While Caring for Your Child

Why This Matters

Caring for a child with medical, developmental, or school challenges is full of love — but also full of stress. As parents, we often:

• Put our needs last

• Carry invisible grief and guilt

• Feel anger, sadness, or burnout

• Struggle to balance family, work, and personal life

This handout is here to give you practical ways to notice your feelings, release the struggle, and reconnect with what matters most.

The Grief Journey in Parenting

Many parents go through grief stages when their child’s life looks different from what they imagined. This doesn’t mean giving up hope — it means adjusting expectations while still holding on to love and possibility.

• Denial – “This can’t be happening.”

• Anger – “Why us?” or “This isn’t fair.”

• Bargaining – “If only I had…”

• Sadness – Feeling the weight of change.

• Acceptance – Beginning to make space for both struggle and joy.

💡 Remember: These stages are not linear. You may move back and forth between them.

A Simple Tool: The 3 A’s

When you feel overwhelmed, try practicing these three steps:

1. Acknowledge – Notice your thoughts gently.

• Example: “I notice the thought that this will never get easier.”

2. Allow – Give the thought or feeling permission to be there without fighting it.

• “I don’t like this thought, but I can make space for it.”

3. Accommodate – Treat your thoughts like background noice- you notice it, but you don’t need to turn up the volume.

This makes room for what really matters: being present with your child, your family, and yourself.

A Gentle Practice

When strong feelings arise:

1. Place your hand where you feel it in your body (chest, stomach, etc.).

2. Breathe into the sensation.

3. Say: “Allow. Open. Let it be.”

4. When you’re ready, shift your focus to one small action that supports you or your family (a walk, a call, rest, journaling).

Final Thought

You don’t have to “fix” every thought or feeling. You only need to learn how to hold them lightly, so they don’t hold you back from living fully.

You matter. Your wellbeing matters

Disclaimer

The content in this newsletter is for informational and educational purposes only. It is not a substitute for professional therapy, diagnosis, or medical advice. Reading this material does not create a therapeutic relationship. If you are seeking therapy, please contact a licensed mental health provider in your area. If you are in crisis or experiencing an emergency, call 911 or go to your nearest emergency department. You can also call or text 988 in the U.S. to connect with the Suicide & Crisis Lifeline for immediate support.

Unifying Therapy Academy and Olena Burger, LCSW, are not responsible for actions taken based on this content.