Mental and Emotional Health
Taking care of the mental and emotional health of parents or caregivers of children with special needs is paramount, as their well-being directly impacts their ability to provide effective care. The constant demands and challenges of caregiving can lead to chronic stress, anxiety, and depression if not properly managed. Emotional self-care, such as engaging in hobbies, maintaining social connections, and practicing mindfulness, can help alleviate stress and foster a sense of balance. Additionally, understanding and accepting their own limits, and seeking help when needed, can prevent burnout, reduce feelings of guilt, and promote resilience.

Local Provider
Finding the right provider to support our mental health needs can feel overwhelming at times. Here are some resources to help simplify the process.
Find mental health support and local mental health providers through:
For comprehensive information about local resources and services Call 211 or visit their website. Families are also encouraged to contact their health plan for help in finding a provider and/or make sure the provider they have selected participates in their health plan.

Websites and Apps
National Alliance on Mental Illness
The National Alliance on Mental Illness is one of the leading organizations on mental health, with comprehensive resources and information about all things mental health.
National Institute of Mental Health (NIMH)
The National Institute of Mental Health (NIMH) is the lead federal agency for research on mental disorders.
Mental Health Apps
These mental health apps are designed to provide tools for people looking to improve their mental health and well-being.
VeryWell Mind
VeryWell Mind contains mental health resources created by experts or medical professionals, including mental health podcasts.
Books
The Body Keeps the Score
For many people, trauma is part of life, and understanding the science behind how it impacts the body can be a great tool in recovery. Leading trauma expert, Dr. Bessel van der Kolk, uses recent scientific advances to show how trauma literally reshapes both body and brain, and explores innovative treatments for trauma.
This Is Depression: A Comprehensive, Compassionate Guide for Anyone Who Wants to Understand Depression
Written in an accessible format with compassion and humor, Dr. McIntosh takes an evidence-based approach as she outlines the causes, impact, and treatment of depression and along the way provides encouragement that it can be overcome.
Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry
Cognitive Behavioral Therapy (CBT) is an evidence-based technique designed to identify irrational and negative thoughts and replace them with sound-minded and motivating thoughts. Dr. Gillihan uses a holistic approach to help readers identify patterns of thought that are holding them back from their goals and to move them toward feelings of happiness and purpose.
The Unapologetic Guide to Black Mental Health
Psychologist and African American mental health expert, Rheeda Walker, offers important information on the mental health crisis in the Black community, how to combat stigma, spot potential mental illness, how to practice emotional wellness, and how to get the best care possible in a system steeped in racial bias.
The Color of My Mind: Mental Health Narratives from People of Color
Latina feminist mental health activist, Dior Vargas, shares stories of people living with mental illness while living in a variety of cultural and linguistic communities.
The Anxiety and Depression Workbook for Teens: Simple CBT Skills to Help You Deal with Anxiety, Worry, and Sadness
Dr. Michael Tompkins provides straightforward and easy-to-implement cognitive behavioral therapy (CBT) skills to help teens understand where their symptoms come from, how to identify situations that can make symptoms worse, and how to break the thinking habits that keep them feeling stuck in life.
Worksheets
Strategies for Managing Guilt and Emotional Exhaustion
1. Acknowledge and Accept Feelings
It’s important for caregivers to recognize that feelings of guilt and exhaustion are normal. Accepting these emotions without judgment can be the first step towards addressing them.
2. Set Realistic Expectations
Caregivers often set high standards for themselves. Setting realistic and achievable goals can help reduce feelings of inadequacy and guilt.
3. Seek Support
Joining support groups or talking to other caregivers can provide a sense of community and understanding. Professional counseling can also offer valuable tools for managing stress and emotions.
4. Practice Self-Compassion
Treat yourself with the same kindness and understanding that you would offer to a friend. Acknowledge your efforts and remind yourself that it’s okay to make mistakes.
5. Take Breaks
Regular breaks are essential to prevent burnout. Respite care services can provide temporary relief, allowing caregivers to rest and recharge.
6. Engage in Self-Care
Prioritize activities that promote relaxation and joy, such as hobbies, exercise, or spending time with loved ones. These activities can help rejuvenate your mind and body.
7. Delegate Tasks
Don’t hesitate to ask for help from family members, friends, or professional services. Sharing responsibilities can lighten the load and reduce stress.
8. Focus on the Positive
Reflect on the positive aspects of caregiving and the meaningful moments shared with your loved one. This can help shift focus away from guilt and towards gratitude.