Note: There are many strategies offered below, but you are encouraged to simply start by just choosing one. Try incorporating the one strategy into your daily routine.
Dakota Family Services: Outpatient Mental Health Care
https://dakotafamilyservices.org/mental-health-services/online-therapy/
Online therapy for a multitude of concerns, including anxiety, depression, stress relief, autism, and ADHD
Dakota Institute of Trauma Therapy
Overall approach: CBT, Family Systems Approach, Psychodynamic, and Psychoanalytic
Specific interventions offered: EMDR therapy, ego state therapy, brain spotting, and somatic experiencing
C & K Counseling
Offers individual psychotherapy, EMDR therapy, drug and alcohol evaluations, and drug and alcohol counseling
Caregiver Self-care Strategies that Won't Add to Your To-do List
https://masfec.org/caregiver-self-care-strategies-that-wont-add-to-your-to-do-list/
3 strategies to try when you are feeling stressed or overwhelmed
Visit Helpguide.org for applicable explanations for each tip below. Pick one tip that stands out to you and give it a try!
Identify the sources of stress in your life
Cut out unhealthy ways of dealing with stress
Practice the 4 A's of stress management (avoid, alter, adapt, accept)
Get moving
Connect to others
Make time for fun and relaxation
Improve your time management
Maintain a healthy, balanced lifestyle
Learn to relieve stress in the moment
Visit HelpGuide.org for further explanations of each tip.
Recognize when you are stressed
Identify how you respond to stress
Use your senses
Form a habit of using quick stress relief strategies
Practice the strategies in different settings
It's okay to accept that the daily challenges I face are difficult.
It's okay to accept that my child's disabilities are not going to be cured.
Never give up. It's difficult to imagine in the moment, but one day you will be saying "remember when". Remember when we had to endure that specific battle every morning over that small thing? Remember when our child would only eat this one thing? My child's disability won't go away, but the particular challenges we face eventually do.
Speak up for yourself and your child. Don't be afraid to say what you need and what your child needs.
Feed Nutrition Consulting: Recipes
Simple and healthy recipes
14 Healthy Ingredient Swaps for Cooking and Baking
https://www.medexpress.com/blog/better-health/smart-ingredient-swaps.html
Provides healthy and simple alternatives for common ingredients used in most recipes
Suggestions from Fellow Parents/Primary Caregivers of Children with Disabilities
Experiment with making smoothies with flavors you enjoy. They are a great and delicious way to load up on necessary nutrients without having to deal with cooking or undesirable flavors.
Try alternative coffee sweeteners, like honey, maple syrup, or flavored Monk fruit drops.
Use a smart phone application to track your water intake.
Strive for a whole foods diet, as our family has found it improves how we physically and mentally feel. Although it can be expensive, but we have found it to be a sacrifice worth making.
12 Tips for Staying Fit as a Busy Parent
https://www.sweatyasamother.com/blog/12-tips-for-staying-fit-as-a-busy-mom
12 pieces of advice provided from busy moms who have found strategies to remain active
Mayo Clinic: 6 Sleeping Tips
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
Provides 6 realistic tips that can be applied to one's daily and nightly routine.
Harvard Health Publishing: 8 Sleeping Tips
https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep
Provides 8 realistic tips for getting better sleep and offers suggestions for medication use.
Do you have poor quality sleep because of your children's sleep issues? Press this button to check out "Sleep" on the Caregiver Page.
ND Health Insurance Navigators
Provides assistance with understanding insurance terminology, comparing plans, and completing insurance applications
Family Voices of ND: Healthcare/Insurance Plans
Provides explanations and access to resources that help parents navigate healthcare
Family Voices of ND: Publications
Provides extensive list of fact sheets to help parents understand the different aspects of health care and insurance
Reference:
Segal, J., Smith, M., & Robinson, L. (2024, February 5). Quick stress relief. Helpguide.org. https://www.helpguide.org/articles/stress/quick-stress-relief.htm