Summer break, while a time for relaxation for many, can be a period of increased stress and challenges for parents / caregivers of children with extra needs. The disruption to routine, lack of structured school programs, and the search for appropriate activities can be stressful. Here are some reminders for finding support and thriving during the summer:
Remember you have needs too:
- Recognize the Emotional Demands: Parenting is emotionally demanding, and the summer can intensify this. Acknowledge that it’s okay to have uncomfortable feelings on challenging days.
- Schedule Regular Breaks: Even short breaks throughout the day can make a significant difference. Use your child’s quiet time or designated screen time to do something for yourself such as texting a friend or simply sitting outside.
- Engage in Personal Interests: Don’t forget your own hobbies and activities that bring you joy and relaxation. This could be anything from gardening to a long bath.
- Mindfulness and Relaxation Techniques: Practice deep breathing, meditation, or progressive muscle relaxation to manage stress and anxiety.
- Prioritize Sleep: Aim for consistent sleep to support your overall well-being.
- Set Realistic Expectations: Avoid putting too much pressure on yourself. Limit time on social media parenting sites if they aren’t helping your mood or confidence. Be realistic about what you can accomplish and prioritize tasks.
Time management:
- Visual Schedules: Visual schedules (using pictures, symbols, or written cues) that outline daily activities can be useful for our kids and ourselves! This helps everyone understand what to expect and reduces anxiety related to transitions. Review the schedule daily or the night before.
- Consistent Sleep and Meal Times: While some flexibility is fine, try to keep bedtimes, wake-up times, and mealtimes consistent to provide a sense of stability.
- Backup Plans: Have “Option A” and “Option B” for activities, especially for outdoor plans that might be affected by weather. Discuss these backup plans with your child in advance.
- School Anxiety: Many school-age children finish the school year with sadness over the upcoming changes in teachers, classroom, familiar routines and known peers. Anxiety around the unknowns in the fall may be present throughout the summer. It can help to reassure children that they will be cared for next year, new teachers will have their plan and they will be okay. If possible, arrange for students to visit their new classroom and teacher before the start of the academic year.
General tips:
- Plan Ahead: Assess your child’s unique needs, preferences, and potential triggers. Bring comfort items like noise-canceling headphones or a favorite toy on outings.
- Provide Choices: Offer choices between activities to give your child a sense of control.
- Be Flexible: Be prepared to modify activities based on your child’s responses and comfort levels.
- Seek Support: Don’t hesitate to rely on your support system (friends, family, therapists, respite) and utilize available resources.
- Celebrate Small Victories: Acknowledge and celebrate your child’s efforts and successes. Acknowledge and celebrate your own efforts and successes too!
Summer break can be a welcome pause, but for parents and caregivers of children with extra needs, it often brings unique challenges. Disruptions in routine, the absence of structured school programs, and the pressure to plan engaging activities can be overwhelming. This guide offers practical reminders and strategies to help families find balance, support, and moments of joy throughout the summer months.