Tools for Caregivers
Your emotional well-being is just as important as your child’s medical care—or your own medical treatment. If you are a caregiver supporting a child with serious health needs—or a young person living with a complex or chronic condition—you may be carrying more than most people see. The stress, uncertainty, and emotional ups and downs that come with this experience are very real. And feeling overwhelmed at times does not mean you are doing anything wrong. It means you are human.
You do not have to do everything. You do not have to fix every challenge or hold it all together on your own. You deserve care and support, too. This page is here to offer gentle, evidence-informed tools to help you:
- Pause and take a breath
- Soothe your nervous system when things feel intense
- Reconnect with what feels safe, steady, or grounding
- Find small moments of comfort, clarity, or relief—even on the hardest days
This is not about adding more to your to-do list. It is about creating a little space for you. Because when you feel more supported and settled, it becomes easier to care for others—and for yourself.
Start wherever you are. One small breath, one tiny pause, one quiet moment is more than enough.
Mindfulness
When you are caring for a child with serious health needs, your mind is often moving fast—juggling appointments, making decisions, and holding emotional weight. It can be difficult to slow down. You deserve moments of calm. Mindfulness is a simple, research-based tool that helps you pause, breathe, and come back to the present moment.
Even a few quiet minutes can help you:
- Feel less overwhelmed or anxious
- Manage stress in your body
- Refocus your thoughts
- Find small moments of peace in the middle of a hard day
Mindfulness is not about being perfect or staying calm all the time. It is about giving your nervous system a chance to rest—so you can keep showing up with care and strength.
What does mindfulness look like?
Mindfulness can be done in short, quiet moments throughout the day:
- While waiting in the hospital
- Before bedtime
- Sitting in your car
- Or even while holding your child
You do not need special skills. You just need to notice your breath, your body, or what is happening around you, without judgment. These short meditations are made for real life—just 2 to 8 minutes long. Try one whenever you need to step away emotionally, take a breath, or reset.
Grounding meditations
These help you feel calm by focusing on your five senses. They are great during stressful appointments or emotional moments.
Find the rainbow (2 minutes)
Look around and find something red, orange, yellow, green, blue, and purple. Let your breath soften as you notice each color.
Notice (2 minutes)
Use your senses to bring you back into the moment. What do you hear, see, smell, or feel right now?
Guided imagery
These invite you to imagine a peaceful, safe place in your mind. Visualization can be calming and help reduce physical tension.
Favorite place (2 minutes)
Picture a place where you feel at ease—maybe the beach, your home, or a quiet forest. Let yourself be there.
Healing pond (4 minutes)
Imagine a quiet pond that helps your body and mind rest. This is a calming practice for moments of emotional overwhelm.
Body mindfulness
Stress shows up in the body. These practices help you tune in and let go of physical tension, even when you are short on time.
Progressive muscle relaxation (8 minutes)
Tighten and then relax different muscles—starting with your feet and moving upward. A great practice before sleep or after a long day.
Body scan (4 minutes)
Slowly check in with how each part of your body feels. This gentle awareness helps release tension and can bring a sense of calm.
A few reminders
- You do not need a quiet house. Just take a few moments—maybe during your child’s nap, while waiting for a doctor, or before bedtime.
- Start small. Even 2 minutes of breathing can help.
- Try them with your child if they are open—some caregivers use these as shared calming rituals.
- There is no “wrong” way to do it. If your mind wanders, gently come back to your breath or the sounds around you. That is the practice.
You deserve care, too. These tools are not extra tasks—they are small ways to protect your energy, care for your nervous system, and stay connected to yourself.
Journaling
Caring for a child with complex medical needs can be deeply rewarding—and incredibly hard. Some days, you’re making dozens of decisions and holding your child’s pain, fear, and joy all at once. In the middle of it all, your own feelings can get pushed aside.
That’s where journaling comes in. Journaling is a gentle, low-pressure way to check in with yourself. You do not have to do it every day or write a lot. Just a few words, a drawing, or a quiet moment of reflection can help you reconnect with yourself. The goal is not to be productive—it is simply to make space for what you are carrying.
How journaling can support you
Making time to journal—even just for a few minutes—can:
- Release emotions you may be holding in
- Help you name and better understand what you are feeling
- Remind you of your strength and effort, even when it goes unseen
- Create a small moment of quiet in a full day
- Offer a safe space to process grief, hope, or uncertainty
Think of journaling as a soft landing at the end of a long day—or a pause button when life feels too fast.
Try these prompts to help you begin journaling
You do not have to know what to say. These gentle prompts can help guide your thoughts:
- “Today I felt ______ because ______.”
- “Something I handled better than I expected was…”
- “A moment I want to remember from today is…”
- “One thing I wish people understood about my day…”
- “When I feel overwhelmed, I try to…”
- “Right now, I need…”
- “I am proud of myself for…”
There is no need to write full paragraphs. A few honest words can go a long way.
When you are navigating grief or uncertainty
As a caregiver, you may be living with a quiet kind of grief—grief for the life you imagined, for routines that changed, or for the hard moments no one else sees. These emotions are valid, and they deserve space.
If you are ready, try reflecting on:
- “One thing I miss is…”
- “Something that is been hard to name is…”
- “If I could offer myself kindness today, I’d say…”
- “A hope I am still holding onto is…”
Even writing just one of these can help you feel a bit more understood—even by yourself.
Visual & creative journaling
You do not have to use words to express yourself. For many caregivers, drawing or creating can feel more natural than writing.
Try:
- Drawing what today felt like using shapes or colors
- Creating a collage or “mood board” with magazine clippings
- Using color to show how your body or mind feels right now
- Decorating a photo that brings you comfort
- Starting a shared journal with your child—take turns drawing or writing together
This is not about making art—it is about making meaning.
Journaling tips
Your time and energy are stretched. These ideas can help make journaling doable:
- Keep a notebook or app close—by the bed, in your bag, or near your child’s supplies
- Journal at moments that feel natural: before bed, after appointments, or during quiet time
- Use voice-to-text if writing feels like too much
- Even one word—like “tired” or “hopeful”—is enough
- Let go of grammar, spelling, or “doing it right”—this is for you
Sometimes journaling brings up emotions that feel big or unexpected. That is not a sign something is wrong—it is a sign something important is surfacing. If what comes up feels too heavy to hold alone, consider sharing it with a therapist, social worker, or someone you trust. You do not have to carry everything by yourself. Start wherever you are. One quiet moment, one honest sentence—that is enough for today.
Self-care
When you are caring for a child with serious medical needs, it is easy to forget that you need care, too. But your emotional and physical well-being is not extra—it is essential. You are doing an extraordinary amount, often in the background. Taking just a few moments to tend to your own needs can make a real difference in how you feel and how you are able to show up for your child and your family. Self-care is not about adding pressure or one more thing to your to-do list. It is about giving yourself permission to pause, breathe, and notice what you need—even in the smallest of ways.
Quick self-care ideas (5 minutes or less)
When time and energy are limited, try one of these easy, grounding actions:
- Drink a full glass of water slowly
- Stretch your shoulders, neck, or back
- Step outside or open a window to feel fresh air
- Look at a photo that brings you comfort or joy
- Light a calming scent (like lavender or eucalyptus)
- Play your favorite song and move your body (even in a chair)
- Close your eyes and take 3 deep breaths
- Say something kind to yourself:
- “I’m doing my best today.”
- “It’s okay to feel what I feel.”
- “I am strong, even when things are hard.”
Even 60 seconds of pause can begin to reset your nervous system.
Make a self-care kit
Some days are harder than others. Having a small kit ready with things that comfort you can be helpful when you’re feeling depleted or overwhelmed.
Ideas to include in your kit:
- A favorite snack or tea
- A soft item—cozy socks, a scarf, or small blanket
- A scented lotion or essential oil
- A photo of someone or something that grounds you
- A journal, coloring book, or card from a loved one
- A fidget toy or smooth stone
- A playlist of calming or uplifting music
Keep it nearby—your bedside, a bag, or in your child’s medical area—and use it when you need a break.
Shared self-care at home
You do not have to care for yourself in isolation. Self-care can be something your whole family shares and benefits from—especially during long stretches at home or in the hospital. These little moments together can strengthen connection and make everyone feel more supported.
Try:
- Taking turns picking songs or comfort items to add to a family care kit
- A daily “quiet time” with soft music or breathing together
- Sharing one “bright spot” from the day at dinner or bedtime
- Coloring, doing puzzles, or crafting side by side
- Watching something silly and laughing together
- Reading aloud to each other—even if it’s just a page or two
Families facing medical complexity also need joy, play, and rest. These small shared rituals can help anchor your day.
When self-care feels out of reach
There may be times when even the smallest act of care feels impossible. That is okay. You are not failing—you are human. If this is where you are, try this:
- Place your hand over your heart or your chest
- Close your eyes
- Say to yourself: “This is hard. I’m not alone. I’m doing the best I can.”
And if you need more support, that is not a weakness. Reaching out to a therapist, social worker, spiritual advisor, or peer support group can be a powerful form of self-care, too.
You are showing up every day in a role that asks so much of you. You deserve spaces to rest, moments to feel, and ways to tend to your emotional world. Even one minute of care—for your heart, your body, your breath—can be a lifeline. Start small. Start with what is real today. That is enough.
Wellness apps
Wellness apps offer a gentle, flexible way to support both your emotional health and your child’s. Whether you are seeking a moment of calm, help falling asleep, or a way to guide your child through stress, these tools are designed to meet you where you are—with no extra planning or prep required.
They are especially helpful for:
- Calming your nervous system when things feel chaotic
- Building small, daily habits of rest or mindfulness
- Helping children and teens learn tools to manage stress
- Offering a short break or coping tool while in waiting rooms, at home, or during care routines
Many are free or low-cost, and several are designed with caregivers and children in mind. You do not need a perfect schedule to use them—just a moment to pause. Here are some apps families often find helpful. Try a few to see what feels right for you or your child:
Headspace
- Great for beginners. Teaches simple breathing, meditation, and relaxation techniques.
- Some health plans, employers, or hospital programs offer it for free—ask your care team or insurance provider.
Calm
- Offers bedtime stories, music, and guided relaxation. Many families enjoy it before sleep or during stressful moments.
- Free with optional in-app purchases.
Insight Timer
- A large library of free meditations, music, and talks for sleep, stress, grief, or parenting.
- Includes playlists for children and teens.
Smiling Mind
- Designed especially for kids and teens.
- Features short, fun activities used in schools to support mindfulness and emotional awareness.
- Completely free.
Breathe, Think, Do with Sesame
- A playful app for younger children learning how to manage big feelings with help from their Sesame Street friends.
- Free and easy to use for families.
Making it a gentle part of your day
Small moments of calm can make a big difference. These apps can be woven into daily life—no special setup required.
Consider using them:
- Letting teens choose an app that works best for them to build independence and self-awareness
- During evening wind-down time, especially before bed
- While waiting for an appointment or during a procedure
- To help your child relax before school or medical treatments
- Together as a family—taking a few deep breaths as a shared routine
Self-care does not have to be big or time-consuming. Sometimes, pressing “play” on a calming sound or short meditation is enough to signal to your body and mind: “You are safe. You can rest.”