For people who are good at taking care of our sensory kids, we are often not very good a taking care of ourselves.  This is the part that never gets talked about but it is as important (if not more important!) as all the things we do to support our sensory children.

Here’s my top 10 Self-Care To Do List (with a few book suggestions mixed in):

1) YOU JUST DID THE HARDEST PART Just by having the courage to say you need help right now, you have already shifted the dynamics of your experience.

2) WHAT YOU ARE FEELING IS NORMAL Know that all that you are feeling is completely normal and comes with the special needs territory!! We have an amazing ability to feel like we are the only ones going through something, but we’re not. Know that.

3) WE ARE HIGHLY SENSITIVE TOO! 9 times out of 10, us parents are very sensitive also. This sensitivity can be something we’ve always had or can be the result of navigating life with a special needs child. The more we can understand and support what overwhelms us, what we need help with, the better for our sensory kids (they can feed off our energy so easily!). So let me remove any guilt for you about taking time for yourself – it will undoubtedly help your kids.  When I am in a rough spot – I do the worksheet that is in my book (meant to help us understand our kids) to understand where I am, what are my triggers right now, and what times of day are pushing me over the edge and I try to add in 2-3 things for me, for my emotional regulation.  2 Books I love about understanding our own Highly Sensitive Profiles are: – “Too Loud, Too Bright, Too Fast, Too Tight: What to Do If You Are Sensory Defensive in an Overstimulating World” by Sharon Heller. (Heller is a trained psychologist and also lives with sensory defensiveness herself!).  – “The Highly Sensitive Person” by Elaine N. Aron Ph.D. One of the trail blazing books on highly sensitive people. Gives a great picture of how to understand your sensitivities and how to set up your life to support them.

4) SIMPLE THINGS WORK! Think simple and small changes. Sometimes it’s a bitch session with a friend or 10 minutes of complete quiet a day. If before dinnertime is a nightmare for your family, try to make dinner ahead of time and have it ready to go. Taking one thing off our plate at a stressful time of day can totally change how we navigate the stress.

5) TAKE YOUR OWN ADVICE This is hard to swallow sometimes but every time I am telling my sensory child to do something, there is a piece of that advice I need to take for myself. EVERY SINGLE TIME. Sometimes it’s just a small piece but I still have my piece so I need to look at that. If I’m telling my child to to find something he loves to do, I need to find something I love to do. When I am feeling sorry for him because of friendship changes, I need to go call one of my friends and make a date to see them. It’s all connected.

6) MAKE YOURSELF A VISUAL Visuals are powerful tools for us too. Make one for yourself and throw it in a nice picture frame that is front and center in your house. When you are feeling overwhelmed and need to get yourself grounded quickly, look at your visual. This will create some space between you and the stressful moment and it changes everything.  Maybe it’s a saying like “IT’S ALL GOING TO BE OK” or a picture of your favorite, most relaxing place in the world. Find your powerful visual, print it out, frame it, and use it everyday.

7) SOMETIMES BIG PROBLEMS HAVE SIMPLE SOLUTIONS Get out there and talk to people – be vulnerable. Just like we tell our sensory kids that their brains can make some things much bigger than they actually are, we can do that too about our life with our sensory kids. Get out there and connect, ask for help, find out what is working with other special needs families, and be open to new ideas and perspectives – it really shifts everything.

8) THERAPY FOR YOU “Therapy” can be an art class, a “Colorful Mood Walk” (as I like to call mine) with a friend where you walk and colorfully talk about where you are right now, some retail therapy, or sitting in a therapists office to get some perspective – just get your version of therapy.

9) WORK ON BUILDING YOUR OWN RESILIENCE Learn to trust in this life process. Get a journal. Think back on all the hard things in your life (as a child too!) and write down what they were and what you learned from them. There are gifts in the hard experiences, even the one you are in right now, you just can’t see them yet. One book to check out is “The Resilient Parent: Everyday Wisdom for Life with Your Exceptional Child” by Mantu Joshi –

10) LEARN TO MAKE SPACE FOR LIFE For me, making space for life means not believing every thought I have about my life today. I can take things too seriously, make things too dramatic or big, and can believe my thoughts without even questioning them. Make space with your thoughts – just because you have a thought, does not mean that it’s true. For me, it’s in that little bit of space that truth and wisdom come in.

And most importantly, know that everything I just told you, I need to hear for myself but only every single day. Thank you for helping me see it again today ~