9 Essential Self-Care Tips for Parents of Kids With ADHD
EDITOR’S NOTE: This is a guest blog post written by Katie Pierce who is not affiliated with Reset ADHD, LLC. Reset ADHD received no financial consideration for publishing Pierce’s post. It was posted because it may be helpful to our readers.
Being a parent is hard enough, but being a parent of a child with ADHD can feel like an uphill battle. It's often hard to know how to best support your child, and you may feel like you're constantly trying new things without seeing much progress.
But it's important to remember that you can't pour from an empty cup. In order to be the best parent you can be, you need to make sure you're taking care of yourself, too. Here are nine self-care tips for parents of kids with ADHD:
1.) Get Enough Sleep
Parenting a child with ADHD can be a 24/7 job. Between managing medication, keeping up with schoolwork, and dealing with behavioral issues, it's easy to let your own needs fall by the wayside. But skimping on sleep is only going to make things worse.
Lack of sleep can lead to irritability, moodiness, and even depression. It can also make it harder to focus and concentrate, which is the last thing you need when you're trying to parent an ADHD child. So even though it may seem impossible, try to make sleep a priority. It's important for your health and well-being, and it will help you be a better parent for your child.
2.) Eat Healthy Food
If you're a parent with a kid who has ADHD, you might not realize how important it is for you to eat healthy foods. After all, your child is the one with the condition, so it's easy to focus on making sure they're eating right.
However, it's also important for parents to model healthy eating habits. Eating a nutritious diet can help to improve focus and concentration, both of which are essential for managing ADHD.
Additionally, healthy foods provide the energy needed to keep up with an active child. And finally, by eating well yourself, you'll be setting a good example for your child to follow.
3.) Exercise
As a parent, it can be tough to keep up with a kid with ADHD. It feels like they're always on the go, and it can be hard to just keep up, let alone try to get them to focus on homework or chores. But it's important to find time to exercise, even if it's just a little bit.
Exercise releases endorphins, which can help improve your mood and focus. It also helps to promote healthy brain function. And when you're more focused and have more energy, you'll be able to better parent your kid with ADHD.
4.) Take Breaks
It's normal to feel overwhelmed as a parent, especially if you have a child with ADHD. But it's important to take breaks whenever you can.
Whether it's taking a few minutes for yourself during the day or getting a full night of sleep, make sure to give yourself some time to relax and rejuvenate.
5.) Set Realistic Expectations
It's important to set realistic expectations for yourself and your child in order to manage your stress levels and maintain a healthy relationship. One way to do this is by setting small, achievable goals rather than expecting perfection.
For instance, instead of telling your child to clean their room from top to bottom, you might ask them to put away their clothes and toys. Celebrate each accomplishment, no matter how small, and avoid comparing your child to other kids.
6.) Take Some "Me" Time
Taking some "me" time doesn't have to mean hours spent at the spa. It can be as simple as taking a few minutes each day to read or taking a walk in the park. If you're an employee, try to take advantage of your company's inclusive parental leave policy and take some time off.
Whatever it is that helps you relax and recharge, make sure to carve out some time for it in your schedule. Your child will benefit from having a parent who is rested and happy—and you deserve it, too.
7.) Practice Relaxation Techniques
Deep breathing, meditation, and progressive muscle relaxation are all effective ways to reduce stress. By taking a few minutes each day to relax, you can help yourself stay calm and focused, even when your kids are acting up.
Also, relaxation techniques can have a positive impact on parent-child relationships. When you're able to manage your own stress, you're more likely to be patient and understanding with your kids.
8.) Join a Support Group
Parents of kids with ADHD often feel isolated and alone. It can be difficult to find people who understand what you're going through, and it's easy to feel like you're the only one struggling. That's why joining a support group can be so important.
In a support group, you'll meet other parents who are dealing with the same challenges as you are. You'll be able to share your experiences and learn from each other. You'll also have a chance to vent about the frustrations that come with parenting a child with ADHD. Most importantly, you'll realize that you're not alone on this journey.
9.) Seek Professional Help
If you're struggling to cope with your child's ADHD, don't be afraid to seek professional help. A therapist can teach you how to better manage your stress and provide support and guidance. Your mental health is just as important as your child's, so don't hesitate to reach out for help.
Family counseling can also be beneficial. In family counseling, you'll learn new ways to communicate and interact with your child. You'll also gain a better understanding of ADHD and how it affects your child.
Final Thoughts
Parenting is hard enough as it is, but parenting a child with ADHD comes with its own unique set of challenges—and making sure that you're taking care of yourself is crucial if you want to be able to effectively take care of your little one. Follow these self-care tips and you'll be on your way o being the best parent possible.