Caring for a child with special educational needs (SEN) is often all-consuming. The appointments, the school meetings, the EHCP paperwork—and on top of that, you’re trying to manage your child’s emotions, behaviour, sensory needs, and your own mental wellbeing. It’s no wonder so many parents say they’re running on empty.
This post is a gentle reminder that your needs matter too—and offers practical self-care tips to help you feel more in control, more supported, and more like yourself again.
1. Get Organised—But Give Yourself Grace
Organisation can make a world of difference in reducing stress:
- Use a shared family calendar to track appointments, deadlines, and school reviews.
- Keep a folder (physical or digital) for all EHCP and medical documents—so you’re not scrambling every time something is needed.
- Use reminder apps or sticky notes for medication, calls, or daily routines.
But don’t put pressure on yourself to run your household like a military operation. Being organised is about freeing up mental space—not adding guilt.
2. Figure Out What Works (and What Doesn’t)
Every SEN family is different. Take time to notice:
- What routines actually help your child feel calm and regulated?
- What activities drain you emotionally—and which fill you up?
- Which professionals listen and support you—and which don’t?
You don’t need to follow every bit of advice from school or services. Trust your instincts. Build around what works for you. Let go of what doesn’t.
3. Use the Support That Exists—Even If It’s Flawed
We all know the system isn’t perfect, but there are still services that can lighten the load:
- SENDIASS – Offers local advice and support on EHCPs and school rights.
- Carer’s Assessments – These are for you as a parent, and can lead to practical support.
- Parent support groups – Online or in-person, these are vital places to vent, share, and realise you’re not alone.
If you feel like you’re getting nowhere, places like AskEllie can help you understand your rights and navigate the maze.
4. Create Small, Manageable Self-Help Habits
You don’t need a full day off (though we wish you could have one!). Try:
- 10 minutes of deep breathing or walking outside.
- Listening to a podcast or music while doing chores.
- Saying no to one thing a week that drains you.
- Leaving the dishes for once and going to bed early.
Tiny acts of self-care matter. They’re what keep you going in the long run.
5. Look After Your Mental Health—It’s Not a Luxury
Caring for a child with SEN often involves grief, burnout, isolation, and trauma. If you’re feeling low, angry, or anxious—that’s valid.
Consider:
- Talking to your GP about stress or anxiety.
- Asking your local authority if they offer counselling or respite.
- Reaching out to other parents who just get it.
Your wellbeing isn’t selfish—it’s essential for your child’s wellbeing too.
You Deserve Support Too
You don’t need to be superhuman. You just need space to breathe, tools to manage the chaos, and people who understand what you’re going through.
For help with EHCPs, school battles, and navigating SEND systems, come by and see us at AskEllie.co.uk. You matter too.