When you are busy with being a parent or carer, it is easy to forget about your own wellbeing. Supporting your child while juggling family life, work and other appointments can leave it hard to make time for yourself. Engaging in activities you enjoy, like exercise or hobbies can benefit your mental and physical health, which can make it easier to cope with your caring responsibilities.
If you don't want to do something, give yourself permission to say no. Feel empowered to protect time for yourself when you need a break. If you are tired and need to duck out of plans, it's okay and friends will understand.
By communicating that you need some time or space, your friends and family will be able to support you better.
Social media can be a wonderful source of community, but also fill your feed with unrealistic images of people's lives. Scrolling through other people's highlights can feel overwhelmingly sad and difficult when you are having a challenging time.
It's ok to take a break, mute accounts or switch off altogether. If you explain to your friends that you are taking a break you can agree on a different way to stay in touch.
Sometimes feeling like you have no voice can leave you feeling frustrated and low. As a parent or carer, your views are valuable to help shape future services and support parents in the future who may be going through similar experiences.
If you feel that speaking about your experiences would be beneficial, there are various services and charities that would value your experience.
Family Voice is an organisation created by parent carers or close family members of children and young people with special educational needs and/or disabilities (SEND). They represent parents' and carers' views, working with local services to shape services and hold information events on a range of SEND topics.
Find more information about Family Voice
Suffolk Parent Carer Forum is an organised group of parent carers of children and young people with special educational and/or disabilities (SEND). They gather views and experiences of families of children with SEND aged between 0-25 years. They work alongside, but independently from the local authority to give feedback on local services.
Find more information about Suffolk Parent Carers Forum
If you feel that you are unhappy with elements of your child's care, you can contact the patient advice and liaison service (PALS) at the healthcare trust, hospital or organisation where your child is being treated.
Going out or staying at home with friends who you feel you can be yourself with and who your child feels comfortable with can help boost your mood and relax you.
Having healthy relationships can benefit you by giving you some time away from the family if you need it, and giving you the chance to talk about things that matter to you.
Read more about maintaining healthy relationships for mental wellbeing
Focusing on the current moment, rather than what's coming ahead, can be a useful way to help you manage anxiety and regulate your emotions. It's a skill that can be learnt to help you deal with worries about the future and there are lots of apps and sessions online which give you tools to help, many of which are free.
Mindfulness is also a great way to help your body and mind unwind and help you to practice being in the moment.
Tell your GP that you are a carer for a suspected or diagnosed neurodivergent child and they can add this to your healthcare records. If your GP knows that you are a carer, they can provide really useful support, advice and information.
For example, they can:
Find out more information about why it's important to speak to your GP
Let us know what you think!
We've been working together in Norfolk and Waveney with families and professionals to put together information, advice and resources that are helpful to families. Let us know what you think, and anything we could change or add to make it even better.
If you live in Norfolk
You can contact the Healthy Child Service team by calling Just One Number on 0300 300 0123 or texting Parentline on 07520 631590. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.
If you are 11-19 you can text ChatHealth on 07480 635060 for confidential advice from one of our team.
If you live in Waveney
Norfolk SEND Local Offer provide information and advice on services for young people with additional needs in Norfolk.
Suffolk SEND Local Offer provide information and advice on services for young people with additional needs in Waveney.
Mencap is a national charity who support people with learning disabilities. They offer a free Learning Disability Helpline with advice and guidance. Call 0808 808 1111 to speak to a trained professional.
Kooth offers online counselling, advice and emotional well-being support for anyone aged 10-18, seven days a week until 10pm.
Getting support for your emotional health is important if you feel unusually low, anxious or in need of help. 
