Getting Support
Support for caregivers
If you’re a parent or caregiver, you need plenty of support, too. Caregiving is enormously important and often very rewarding. Yet trying to support a young person’s mental wellness while keeping up with the demands of daily life can be exhausting.
The 2024 U.S. Surgeon General advisory Opens in a new tabParents Under Pressure notes that the particular challenges of parenting in the digital age, worries about the youth mental health crisis, and fears about the future all take a toll on caregiver mental health. This is why it’s so essential for you to recharge, find time for joy and fun, and get the support you need.
Grandparents raising children
If you are a grandparent in a “grandfamily,” taking care of your physical and mental health is especially important. It will also help you to support the young people in your care.
Some states offer support for grandparents caring for grandchildren, such as the Opens in a new tabMassachusetts Family Caregiver Support Program, which provides advice, support groups, workshops, training, and referrals to community services and resources. You can also ask your local council on aging for community services in your area geared to grandparents.
Self-care for you
Taking care of your own physical and mental wellness will help you be more resilient. And you’ll be modeling behavior that young people need to see and learn. Finding ways to take care of yourself during hard times is especially important. By refilling your own cup, you’ll be better able to help your child.
Start with basic routines you can share with your family: eating nourishing foods, getting enough sleep, spending time in nature, exercising, and spending time in community with others. Spiritual or faith-based gatherings and practices may be important to you, too.
Self-care also means taking time out for yourself. Ideas that may not take much time but could help you feel more energized and able to tackle challenges include:
- Surround yourself with comfort. This could mean spending time with your favorite people or putting on your coziest slippers, adding a vase of flowers to your workspace, or listening to a relaxing playlist.
- Soothe your senses. Light a candle, get under a weighted blanket, or take a warm shower or bath.
- Add joy. What makes you smile? Maybe it’s listening to a funny podcast on the way to work or kicking around a soccer ball at lunchtime.
- Practice gratitude. Allow yourself to notice and be grateful for positive moments in the day. Enjoy time for yourself knowing it’s exactly what you “should” be doing.
Other ideas, like scheduling time for fun, may require more time and planning. Consider ways to arrange childcare, or trade time “off” with your partner so you can each carve out time to do something you enjoy. That could be attending a monthly book group, having a weekly phone call or night out with an old friend, or planning some alone time to watch a TV show or do your favorite hobby.
Caring for yourself helps you avoid burnout. Watch a Harvard Medical School Continuing Education video on ways to recharge and avoid burnout Opens in a new tabHow Can Parents Engage in Self-care to Avoid Burnout?
— submitted by a Parent
Choose one or more tools that work for you:
You can also try these simple self-care tools to ease stress and help you regain balance when big emotions and mental health issues take center stage.
Time off to care for a child
If you need time off to care for a child with a mental health disorder, the Family and Medical Leave Act (FMLA) is a federal law that entitles eligible workers of covered employers to 12 work weeks of unpaid leave in a 12-month period to care for a child with a serious health condition. Check the Opens in a new tabFMLA website and talk with your employer to see if you qualify.
Get support at work
If you are working, your employer may offer different types of support. Check with your supervisor or human resources department to see what programs or services are available. Some examples include:
- Employee Assistance Program (EAP): These programs offer various resources such as counseling services, mental wellness apps, mental health screening tools, and other resources to help you navigate the healthcare system and take care of your own health.
- Employee Resource Groups (ERGs): These groups provide connections with other caregivers for support or resources.
- Wellness initiatives or Work/Life programs: Some employers offer sessions like yoga and meditation breaks, or discussions around mental wellness.
- Flexible hours or paid time off: If you need time to take your child to appointments or care for a child who is unwell, your employer may offer flexible hours, a work-from-home option, or paid time off.
- Family caregiving: Some employers offer discounted memberships to caregiving services or assistance with nanny or other caregiver placement.
Seeking mental health support for yourself
One aspect of self-care may be finding support for your own mental wellness. In fact, this can be incredibly important for you — and your child.
The Effects of Parental Wellbeing on Children
Studies show that when parents prioritize their own mental health, children benefit significantly. Children of parents who manage their stress effectively show better emotional development, fewer behavioral issues, and stronger coping skills.
You can seek support for your own mental health through:
If you have health insurance, find out which types of providers are in-network and what types of mental health services are covered (see Insurance coverage). Your primary care provider, health insurance company, or friends may be good sources for recommendations. You can also search for providers through the American Psychological Association (APA) Opens in a new tabPsychologist Locator. Some employers offer access to counseling through an Employee Assistance Program (EAP). Resources like Opens in a new tabInclusive Therapists can help you find culturally responsive mental health providers who center the needs of people with marginalized identities, such as those who are BIPOC, LGBTQ+, neurodivergent, or have disabilities.
For help deciding which app to use, you can ask a healthcare provider or a friend, or see Choosing mental wellness apps. Some popular apps are Calm, Opens in a new tabHappier, Opens in a new tabInsight Timer, Opens in a new tabBreathwrk, and Opens in a new tabHeadSpace. Some apps offer free content and some require paid subscriptions.
Support groups for caregivers and families of young people with mental health disorders are often offered both in person and online. Peer support groups are usually led by a person with lived experience and focus on people with similar identities and experiences (for example, LGBTQ+ youth). You can find a support group through the National Alliance on Mental Illness (NAMI). Additionally, many hospitals, faith-based organizations, community organizations, advocacy groups, and disability organizations offer support groups for caregivers.
— submitted by a Parent
Giving Support
Learn practical strategies for supporting young people with mental health challenges in a way that's truly helpful. Discover how to listen effectively, recognize warning signs, and maintain healthy boundaries while helping others navigate difficult times.
