10/25/2026
Self Care for Caregivers
Nervous-system self-care:
A. Sit in a quiet room without anyone asking you questions.
B. Take a slow walk or listen to calming music.
C. Unclench your jaw, lower your shoulders, and lengthen your exhale.
D. Use noise-reducing earplugs
E. Grounding (pictured below. Feet in the grass, soaking up the sun and the earth.)
Emotional self-care
A. Give yourself permission to feel frustrated, sad, overwhelmed, or resentful without judging yourself.
B. Journal: What am I carrying today that nobody sees?
C. Find a therapist or support group that understands complex trauma and caregiver stress.
D. Practice pausing before responding when you're overstimulated.
Identity self-care
A. Remember the parts of you that existed before caregiving took over so much of your time.
B. Listen to music you love.
C. Read, garden, create, or pursue a hobby.
D. Take a solo coffee run without turning it into an errand.
E. Spend time with someone who asks how you are doing.
Physical self-care
A. Eat before you're completely depleted.
B. Keep water and easy protein-rich snacks available.
C. Prioritize sleep and gentle movement over punishing workouts.
D. Keep your own medical appointments.
Practical self-care
A. Sometimes the best self-care is removing work from your plate.
B. Make a short list of what genuinely must happen today.
C. Let nonessential chores wait.
D. Ask your partner or trusted support person to own specific tasks from start to finish.
E. Build predictable quiet time into the family schedule.
Connection and support
A. Find other parents who understand FASD, ADHD, or complex behavioral needs.
B. Look into respite care and parent support services.
C. Ask someone to help without requiring you to organize every detail.
D. Protect time with your partner and friends that isn't exclusively about caregiving.
**Which area do you need most? What will you focus on this week?