Don’t Forget You: A Self-Care Assessment for Parents & Caregivers

Caring for a child with a chronic illness or disability can be emotionally and physically demanding. It’s crucial to prioritize your own well-being to be the best caregiver you can be. Use this self-care assessment to check in with yourself and find ways to support your own needs.

Self-Care Routine

What do you do routinely to take care of yourself? Think about small acts of self-care that you might be neglecting. Simple actions like talking to friends, enjoying a favorite beverage, taking your vitamins, using a scented lotion, or going for a walk can make a difference. Remember, taking care of yourself is not a luxury—it’s a necessity.

Support Network

Whom do you speak to when you need support or need to vent? It’s important to have a trusted person or outlet to share your feelings. Whether it’s a family member, friend, counselor, or even a pet, having someone to talk to can help you process your emotions and avoid feeling isolated.

Fears and Concerns

Do you have pressing fears? Worrying about your child’s health and other concerns is natural. Identify your main worries and seek information or reassurance from medical professionals, technicians, or counselors. Addressing these fears can help you feel more in control and less anxious.

Sleep

How often do you get a full night’s sleep? Adequate sleep is crucial for maintaining your health and ability to care for your child. While the ideal amount of sleep can vary, aim for a duration that leaves you feeling rested. Prioritize sleep as part of your self-care routine.

Exercise

Are you getting exercise, even a light walk around the neighborhood? Regular physical activity, even in small amounts, can reduce stress and improve mood and sleep. Incorporate some form of aerobic exercise into your routine to boost your well-being.

Life Changes

Besides your child’s illness, have you experienced any major changes in your life that you have not been able to address? Major life events such as a loss, relationship changes, or a move can add to your stress. Recognize these stressors and consider seeking counseling to help manage the additional pressure.

Hobbies

Do you have any favorite hobbies? Engaging in hobbies, even briefly, can provide a mental break and enhance your mood. If you don’t currently have hobbies, consider trying some simple activities like puzzles, reading, or listening to music.

Religious Support

Is your religion a source of support for you? If you’re active in a religious community, explore the support it can offer, such as counseling or support groups. If you’re not currently engaged, this might be a good time to reconnect with a community that can provide comfort and support.

Fun and Relaxation

When was the last time you experienced silly, mindless fun like watching a funny movie or playing a game outdoors? Incorporating fun and relaxation into your life is important for maintaining a positive outlook. Look for opportunities to enjoy activities that make you laugh and feel lighthearted.

Respite Services

Talk to your home health agency about supports that might be available to you. Ask about respite services that can offer you a break, allowing you to spend time with family or take some personal time for yourself. Your well-being is essential for providing the best care for your child.

Taking time for self-care is not just about feeling better—it’s about ensuring you have the strength and resilience to continue providing the best support for your child.