If you had to compare the life rhythm of families raising children with special needs to some natural element or part of our world, you could describe an astonishing and incredibly diverse underwater world, where parents of children are deep-sea divers, constantly plunging into the darkest depths of challenges and difficulties in their daily lives. They skillfully navigate the reefs of bureaucracy, currents of societal misunderstanding, and storms of emotional exhaustion. Their journey is never calm or balanced. But what helps them maintain confidence and calm, react quickly to approaching dangers, or changes in the water’s movement? The answer may seem simple and obvious—they need to regularly "surface" from the depths to replenish their air supply, and see life beyond their ocean. How can these brave explorers of the deep find their island of calm and restoration without leaving their precious treasure unattended?
Today, we address the topic of mental health for parents of children with disabilities, which is one of the most important aspects of human health and requires special attention. Let’s clarify how mental health differs from mental illness, and explore ways parents can maintain their psychological well-being on their own. We’ll also add to parents' resource kits by sharing contact information for top specialists who can be helpful in difficult and crisis situations.
Mental and psychological health are often used interchangeably, but there are certain differences that are important to understand and recognize. Let’s add a bit of theory to better grasp these concepts.
Mental health focuses on the medical aspect, related to the diagnosis and treatment of mental disorders, and is often considered in the context of the presence or absence of mental illnesses. From a biological perspective, mental illness is related to biological processes and chemical imbalances in the brain. It is treated medically and through deep psychotherapy by clinical specialists—psychiatrists who follow clearly defined diagnostic criteria and scales. Diagnosing mental illness is the exclusive competence of doctors. Remember this important point: no one without proper education and clinical data has the right to declare you “mentally unwell,” apply pressure, or violate your legal rights in any way.
Psychological health, on the other hand, covers a broader spectrum and involves general emotional and social well-being. It focuses on the positive aspects of human activity, rather than just the absence of illness. Health is viewed in the context of life experience, relationships, and environment, and includes emotional literacy, self-awareness, and personal growth. Psychological health can be improved through counseling, coaching, or self-care, and does not require medical intervention. Psychologists focus on preventing problems, developing positive skills, helping to build self-help strategies, and improving quality of life, paying attention to their clients' experiences and self-esteem.
However, mental and psychological health are closely interconnected and influence one another.
The key aspects of psychological health are:
Emotional well-being:
- The ability to understand and manage emotions, fears, and anxieties
- The ability to maintain emotional resilience in stressful situations and think critically
Positive mindset:
- The ability to realize one's potential
- A sense of purpose and meaning in life
Social well-being:
- The ability to build and maintain healthy relationships
- A sense of belonging to a community
Adaptability:
- The ability to adjust to changes and overcome difficulties
- Psychological resilience and endurance
Self-acceptance:
- A positive attitude towards oneself
- Healthy self-esteem
Autonomy:
- The ability to make independent and informed decisions
- Independence in thoughts and actions
Personal growth:
- A desire for self-development
- Openness to new knowledge and experiences
Clear thinking and wisdom:
- Clarity of thought and awareness
- The ability to concentrate and make decisions
Stress management:
- Effective stress management
- The ability to relax and unwind
Life balance:
- Harmony between different areas of life (family, work, personal interests)
- The ability to find positive aspects in difficult situations
It is important to understand that psychological health is not just the absence of mental problems, but an active state of well-being. It can fluctuate throughout life and requires constant attention and care, just like physical health.
Here are several key ways for parents of children with disabilities to maintain and support their psychological well-being:
Self-care:
- Regularly take time for yourself
- Engage in activities or hobbies you love
- Practice relaxation techniques (meditation, breathing exercises, yoga, Pilates)
- We recommend the "Jacobson Relaxation Technique." It is a simple yet effective method of relieving tension and stress. The essence lies in tensing, then relaxing various muscle groups of the body in sequence. The ultimate goal is to achieve deep relaxation of the entire body. Process: Sit or lie down comfortably, focus on a particular muscle group, tense them for 5-10 seconds, and then quickly relax. Focus on the sensation of relaxation for 10-20 seconds before moving on to the next group. It's best to start with the legs and move upward to the face. Maintain calm, even breathing throughout. It’s recommended to practice this daily for 10 to 30 minutes. This technique is especially useful for relieving physical tension, improving sleep quality, and reducing anxiety.
Physical health:
- Regularly engage in physical exercises
- Maintain a healthy diet
- Ensure you get enough sleep
- Delegate tasks whenever possible (share the physical demands of caring for your child)
Social support:
- Stay connected with friends and family
- Dedicate time to your partner
- Keep open communication
- Join support groups for parents of children with disabilities
- Don’t hesitate to ask for help
Professional help:
- Regularly see a psychologist or therapist
- Consider family therapy if needed
- Learn stress management techniques
- Practice mindfulness
Mindfulness is a psychological practice rooted in Buddhist meditation techniques, adapted for everyday life. It’s not just a relaxation technique but a way of life that helps you be more present in your everyday experiences "here and now," react less to stress, and better understand yourself. It helps observe without judgment and promotes acceptance of your thoughts, feelings, bodily sensations, and surroundings.
If you feel the need for interaction and help from a psychologist, we recommend the following platforms:
1. Mental Health America (MHA). This platform offers free mental health screenings, resources, and support groups, including specialized support for parents of children with disabilities.
2. Caregiver Action Network (CAN) provides support specifically for caregivers, including those caring for children with disabilities. They offer resources, forums, and tips for managing stress and emotional well-being.
3. SANE Australia . An international platform that offers online forums, articles, and resources focused on mental health, including support for parents and caregivers of people with disabilities.
4. 7 Cups provides free emotional support via chat with trained volunteers, including specialized support for parents of children with disabilities. It offers a safe space to talk and connect with others going through similar challenges.
5. Family Voices. This platform focuses on supporting families of children with special health care needs and disabilities. It offers a variety of resources and connects parents with peer support groups for emotional and psychological help.
Remember, taking care of yourself is not selfish—it’s essential. By maintaining your own mental health, you will be able to provide stable and quality care for your children over the long term, make thoughtful decisions, and maintain emotional resilience in difficult situations.
This publication was prepared with the financial support of the German Marshall Fund of the United States. Its content is the sole responsibility of the NGO “Epiprosvita” and does not reflect the position of the German Marshall Fund.
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