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The Balancing Act: Prioritizing Your Own Mental Health While Caring for a Child With ADHD

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By Editorial Team

Last Updated:

Taking care of a child with Attention-Deficit/Hyperactivity Disorder (ADHD) can be a lot. It takes time, energy, and patience. Parents often put their child’s needs first. However, it is also very important for parents to take care of their own mental health. When parents feel good, they can better support their children.1

Research shows that parents of children with ADHD experience significantly more stress when compared with parents who have children without ADHD.2

Understanding the extra demands

Children with ADHD may have trouble focusing. They might be very active or act without thinking. This can make daily routines harder.1

Parents might feel tired, stressed, and even frustrated. It is important to remember that these feelings are normal. The extra demands of caring for a child with ADHD can take a toll on a parent’s mental health.2

Why your mental health matters

When parents are stressed, it can affect the whole family. If you are feeling down or overwhelmed, it can be harder to be patient and understanding with your child. Taking care of your mental health is not selfish. It is a way to make sure you have the strength and energy to be the best parent you can be.2,3

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Think of it like putting on your own oxygen mask first on an airplane. You need to be okay to help others.

This or That

When something is bothering you, what do you tend to do?

Simple steps for self-care

Self-care does not have to be fancy or take a lot of time. It is about finding small ways to take care of yourself each day. Here are some ideas:4

  • Take short breaks – Even five minutes of quiet time can help. You could listen to music, read a couple pages of a book, or just sit and breathe deeply.
  • Get enough sleep – Sleep helps your brain and body work well. Try to have a regular sleep schedule.
  • Eat healthy foods – Good food gives you energy and can improve your mood.
  • Move your body –Exercise can help reduce stress and make you feel better. Even a short walk can make a difference.
  • Do something you enjoy – Make time for hobbies or activities that you find fun and relaxing. This could be anything from painting to gardening to talking with a friend.

Managing stress in daily life

Everyday life can be stressful when you are caring for a child with ADHD. Here are some ways to manage that stress:1,4

  • Create routines – Having a predictable schedule can help everyone in the family. It can reduce surprises and make transitions easier for your child.
  • Break down tasks – Large tasks can feel overwhelming for a child with ADHD. Break them into smaller, more manageable steps.
  • Practice positive self-talk – Be kind to yourself. Remember that you are doing your best.
  • Learn about ADHD – Understanding more about ADHD can help you better support your child and feel more in control. There are many reliable sources of information.

Seek support from others

Caring for a child with ADHD has its challenges. It is important to remember that you are not alone. Other parents of children with ADHD understand what you are going through. Support groups can be a great place to share experiences and get advice.1

If you are feeling very stressed or overwhelmed, talking to a therapist or counselor can help. They can offer strategies for managing stress and taking care of your mental health. Your child’s doctor may also be able to recommend resources.4

Taking care of your own mental health is a key part of being able to support your child. By finding small ways to care for yourself and seeking support when you need it, you can find a better balance and thrive.