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Parenting can be the most incredible journey, challenging but with so many beautiful moments. For parents of children who struggle with sensory processing disorder, this journey can often become overwhelming and stressful. Living with a child who has sensory differences can sometimes leave parents struggling with their own anxiety.
There are a lot of fears and worries that come with being a parent to a child with sensory difficulties and I wanted to write about some effective coping strategies to empower anxious parents, giving them some ideas to help them manage their own anxiety while supporting their children's unique needs.
Anxiety can affect us parents in several different ways leaving us feeling helpless at times, irritable or extremely overwhelmed. If you are feeling anxious, please speak to a professional. There are several different strategies to empower parents who are feeling anxious.
Possible Adult Anxiety Symptoms Racing heartbeat Irritable Shortness of breath Dizzy Panic attacks Inpatient Sweating Diarrhea Inability to relax Headache Social distress Excessive worrying Dry mouth Avoiding situations Stomach pains Nausea
Educating yourself about anxiety is important so you can understand why you are feeling the way you are and how to get help for your anxiety too. Engage with reputable resources, speak to a professional and connect with local or online support groups. It is important to connect with others when you are struggling.
Creating a sensory friendly environment can help alleviate some of your anxiety. Identify your sensory triggers and minimize them where possible. Create a quiet area, reduce clutter or use calming sensory tools. Managing the environment around you can ease anxiety and sensory overload for yourself and your child too.
Self Care For Parents Coffee with a friend Mindful breathing/yoga Learn something new Listen to nature sounds Positive self-talk Healthy boundaries Go for a manicure Declutter Reading Gardening Coloring Listen to music Get a massage Jog through a park Buy yourself something Sing a song you love
Practicing mindfulness and self-care is very important for managing your anxiety. Simple techniques like deep breathing, meditation or yoga can provide relief. Schedule time for yourself each day, even if just for a few minutes, can help parents recharge. Focus on your strengths and the things in life that you are passionate about. Include activities into your routine that make you feel happy and content such as coloring, gratitude journal or self care.
Children with sensory differences often thrive using a consistent routine. Establishing predictability not only supports your child's need for consistency but also can alleviate your own anxiety. Flexibility is also important and having a plan with alternative options can reduce a parents stress in unexpected changes.
Coping with Anxiety For Parents Practice self-care Lean on your family Mindfulness Positive self-talk Exercising Reduce social media Journaling Praise your efforts Gratitude activities Join a support group Focus on your passions Seek professional help Goal setting Understand your anxieties Stress management skills
Building a community around you while you are going through a challenging time can be invaluable. Connecting with other parents who are experiencing similar challenges can provide you with comfort and practical advice. Online forums, local support groups and social media can offer you a sense of belonging and shared understanding. Lean on your family and friends, let those who are close to you know how you are feeling.
Something I have noticed that really works for me is exercising. I started walking, biking and playing tennis. I didn't know how good that would make me feel. It has been helping a lot with my anxiety and boosting my confidence too. I try to add a few physical activities a week in my schedule.
Positive Affirmations For Parents I have the courage I am proud of myself I love myself I get better everyday I am capable I deserve happiness I am healthy I choose to be positive I am grateful I am enough I make a difference I am confident I forgive myself I am in control I am strong I can get through this I deserve love I trust myself
Treat yourself and give yourself rewards. Talk kindly to yourself. Remember, you are strong, brave, beautiful and amazing. Set new goals for yourself, create lists to learn what is important for you and what will make you feel better.
Always seek professional support if you are struggling and need it. If you are feeling anxious and it becomes overwhelming for you. Therapy can provide effective coping strategies, cognitive behavioral therapy and allow you to talk about your concerns.
Benefits of Positive Self Talk For Parents Positive environment Sense of self-purpose Have clarity Less anxious Strong willpower Less hesitation Improved coping skills Feeling grateful Self-confidence Empowers others Positive attitude Less distractions Learn your true potential Improved health Healthier immune system Optimistic for the future Comparing yourself less Understanding of yourself
Anxiety can be common for parents and it is important to remember that support and coping strategies are available. By educating yourself, practicing your self-care and creating a sensory-friendly environment, you can take significant steps toward managing your anxiety. It is okay to ask for help if you need it.
Building a support network and engaging with professionals can further enhance your resilience, helping you raise your children with confidence.
If you are at risk of hurting yourself or others, this is an emergency or you are in crisis please call 911.
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DISCLAIMER: I have learned a lot over the years but I am still learning. Always do your own research and exercise sound judgment. I am not an occupational therapist or a physician. I am an adult who has sensory processing disorder, a sensory parent and a Grandma. The information on this website is not medical advice and does not replace the information that your child's therapists or medical professionals give you. These are just ideas that I have learned myself over the years of being a parent and an adult living with SPD. If you are concerned for your child, please always seek medical attention through a family doctor, pediatrician or therapist. This website is for awareness and support purposes only. Each child is different and what works for one child may not for another because all children have different sensory needs. Please always consult with a professional.
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