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- Dear Camas<\/li>\n\n\n\n
- Caregiver Burnout<\/li>\n\n\n\n
- Upcoming events<\/li>\n<\/ul>\n\n\n\n
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Dear Camas CSD Special Ed PTSO Community,<\/strong><\/p>\n\n\n\n
As we begin the new year, many of us are thinking about how to continue supporting our children and showing up for our families in the best ways we can. In this issue, I\u2019d like to gently shift the focus to us<\/em>\u2014the parents and caregivers\u2014and to the topics and resources that are vital to our own mental health and quality of life.<\/p>\n\n\n\n
One topic that deserves particular attention is caregiver burnout: what it is, how it shows up, and why it\u2019s so important that we recognize and address it before it takes a deeper toll. There are many struggles that parents and caregivers of children with special needs carry quietly. When it feels like no one else truly understands, it\u2019s easy to believe that we\u2019re the only ones struggling. Fear of judgment can cause us to pull away from friends and family, leaving us feeling even more isolated as we push ourselves to keep going\u2014because we feel we have to.<\/p>\n\n\n\n
We worry about our children and their futures, often without ever including ourselves in that equation. How long can we function without rest or support? What happens when one day we simply can\u2019t anymore\u2014when our ability to cope feels depleted, when getting out of bed feels overwhelming? And beneath it all, there\u2019s the quiet, persistent fear: What will happen to them when I\u2019m no longer here?<\/em><\/p>\n\n\n\n
Many of us have heard the saying, \u201cPut your own mask on first,\u201d but what does that truly mean in the context of caregiving? At its core, it\u2019s a reminder that caring for yourself isn\u2019t selfish\u2014it\u2019s essential. Taking care of your own well-being allows you to continue being the steady, loving support your child and family need.<\/p>\n\n\n\n
You are not alone in these feelings, and you deserve care and compassion too.<\/p>\n\n\n\n
Warmly,
Camas CSD Special Ed PTSO Team<\/strong><\/p>\n\n\n\n
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<\/a>Photo by engin akyurt<\/a> on Unsplash<\/a><\/figcaption><\/figure>\n\n\n\n What is Caregiver Burnout?<\/strong><\/p>\n\n\n\n
According to the Cleveland Clinic, caregiver burnout is a state of physical, mental, and emotional exhaustion that happens while you are taking care of someone else. It can be fairly common in health care workers, teachers, social workers, caregivers, and parents of children with special needs. Burnout is not something that happens overnight. Neglecting our own needs to prioritize the needs of another person over time can push our ability to cope and deal with day to day stress, lead to anxiety and depression, as well as impact our ability to care for ourselves and our loved one.<\/p>\n\n\n\n
How do parents and caregivers fall into burnout? Well it\u2019s complicated. Our job is 24\/7, so even when our child is at school we wear many hats: advocate, caregiver, parent, therapist, case manager, driver, and expert on our child\u2019s special needs and medical conditions. Depending on our situation, we might not have the support of family or access to respite care. The guilt and pressure to always have to be ready for what could go wrong and feeling like we aren\u2019t doing enough can weigh us down even when we get a moment to ourselves. For me personally, there have been plenty of occasions that I checked my phone multiple times while grocery shopping in case the school called again for me to pick up my child because of challenging behaviors. That constant state of stress is unhealthy to our mental health and our relationships.<\/p>\n\n\n\n
So what can we do? The first step is acknowledging that caregiver burnout is real and that it is not a personal failure. It is a natural response to prolonged stress, constant responsibility, and putting others first for long periods of time. \u201cPutting your mask on first\u201d doesn\u2019t mean being selfish or disengaging from our children; it means recognizing that our well-being is directly tied to theirs. Rest, connection, and support are not luxuries – they are necessities that allow us to keep showing up in the ways our families need.<\/p>\n\n\n\n
That support can take many forms. Sometimes it looks like reaching out to another parent who understands without explanation. Sometimes it means asking for help, even when it feels uncomfortable, or accepting support when it\u2019s offered. It can also mean setting small, realistic boundaries, giving ourselves permission to pause, or seeking professional support when the weight feels too heavy to carry alone. None of these steps fix everything overnight – but each one helps create space to breathe.<\/p>\n\n\n\n
You are not alone in this. Within our community are parents and caregivers navigating similar fears, exhaustion, and hopes for their children\u2019s futures. By talking openly about caregiver burnout, we reduce isolation and remind one another that caring for ourselves is part of caring for our kids. As we move forward together this year, let\u2019s continue to support one another – with empathy, understanding, and the reminder that we matter too.<\/p>\n\n\n\n
\n\n\n\nRespite<\/strong><\/p>\n\n\n\n
Does your loved one qualify for respite services? The Washington State department of Social and Health Services has more information about respite options on their website.
https:\/\/wapave.org\/lifespan-respite-washington\/<\/a>
https:\/\/www.dshs.wa.gov\/altsa\/home-and-community-services\/respite-care<\/a>. https:\/\/www.helpingelders.org\/caregiver-support<\/a>
https:\/\/www.dshs.wa.gov\/dda\/respite-services-community-residential-and-rhc<\/a>
https:\/\/www.dshs.wa.gov\/dda\/children<\/a> https:\/\/arch.gnosishosting.net\/Portal\/Registry<\/a> https:\/\/www.informingfamilies.org\/bulletins\/respite-options-ddcs<\/a><\/em><\/p>\n\n\n\nSelf Care<\/strong><\/p>\n\n\n\n
The idea of self care can seem out of reach, but there are small things we can do to care for ourselves. Like any advice take what you need and leave what you don\u2019t. The important thing to remember is that even when so much feels out of our control, we still have control over ourselves.
https:\/\/wapave.org\/self-care-is-critical-for-caregivers-with-unique-challenges\/<\/a><\/em><\/p>\n\n\n\nWhat are examples of self-care?<\/strong><\/p>\n\n\n\n
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- read a book or listen to an audiobook that you are interested in from your local library Libby<\/a><\/em><\/li>\n\n\n\n
- practice saying NO to activities or people who drain you, say Yes to activities that fill your cup. learning to say no without guilt<\/a><\/em><\/li>\n\n\n\n
- take a class or learn something new online study hall<\/a> crash course<\/a> PBS Digital Studios<\/a><\/em><\/li>\n\n\n\n
- talk to friends on the phone or meet for coffee or a walk. Ask on our Facebook group<\/a><\/em> if other parents might want to meet for a coffee or a walk too.<\/li>\n\n\n\n
- schedule time to do nothing, psychology today<\/a><\/em><\/li>\n\n\n\n
- schedule time to clean so you know what windows of time you have to do other things and you don\u2019t feel guilty for not cleaning the whole house everyday. cleaning schedule<\/a><\/em><\/li>\n\n\n\n
- take a shower after the kids get off to school. Sometimes jumping in the shower is the boost we need to get the rest of the day going. benefits of a mindful shower<\/a><\/em><\/li>\n\n\n\n
- volunteer in the community or at your child\u2019s school to get you out of the house and meeting new like minded people volunteer opportunities<\/a><\/em><\/li>\n\n\n\n
- meditate or go for a walk to help you work through stress https:\/\/www.headspace.com\/meditation\/meditation-for-beginners<\/a> benefits of walking<\/a><\/em><\/li>\n\n\n\n
- listen to music or a podcast that you enjoy while you do chores around the house<\/li>\n\n\n\n
- spend time with people you enjoy spending time with<\/li>\n\n\n\n
- use positive self-talk and self compassion positive affirmations<\/a><\/em> https:\/\/self-compassion.org\/self-compassion-practices\/<\/a><\/em><\/li>\n\n\n\n
- eat a balanced diet, make sure that all the effort of making healthy meals for your family includes you, don\u2019t skip meals.<\/li>\n\n\n\n
- Try creating a meal plan so you can avoid decision fatigue about what you are having for dinner and have a few meals that provide leftovers so that you don\u2019t have to cook everyday. meal plan<\/a><\/em><\/li>\n\n\n\n
- make sure you are staying on track with your own health by scheduling your yearly checkup with your doctor if you haven\u2019t already.<\/li>\n\n\n\n
- develop a sleep routine sleep<\/a><\/em><\/li>\n<\/ul>\n\n\n\n
\n\n\n\nUpcoming events<\/h1>\n\n\n\n
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<\/a><\/figure>\n\n\n\n - practice saying NO to activities or people who drain you, say Yes to activities that fill your cup. learning to say no without guilt<\/a><\/em><\/li>\n\n\n\n
- read a book or listen to an audiobook that you are interested in from your local library Libby<\/a><\/em><\/li>\n\n\n\n