Finding Moments to Recharge: Summer Self-Care for Parents and Caregivers

Summer often brings a change of pace for families. School routines shift; schedules become less predictable; appointments, activities, and travels increase; and many parents and caregivers find themselves balancing even more responsibilities than usual. While summer can create opportunities for fun, connection, and community activities, it can also feel exhausting and overwhelming at times.

Parents and caregivers of individuals with disabilities often spend so much energy supporting others that their own needs are pushed to the bottom of the list. However, taking care of yourself is not selfish. Self-care is an important part of maintaining physical health, emotional well-being, and the ability to continue supporting the people you love.

One of the biggest misconceptions about self-care is that it has to involve expensive vacations, spa days, or large amounts of free time. In reality, self-care is often found in small, realistic moments throughout the day.

Sometimes self-care looks like:

• Drinking your coffee while it is still hot

• Sitting outside for a few quiet minutes

• Listening to music or a favorite podcast while driving

• Taking a short walk

• Watching a favorite television show without guilt

• Asking someone else to make dinner

• Saying “no” to one more obligation

• Going to bed a little earlier

• Taking a shower uninterrupted

These small moments matter.

Summer can also be a helpful time to simplify routines and reduce stress where possible. Many parents and caregivers carry an enormous invisible mental load — managing schedules, therapies, medications, transportation, communication with providers, behavior supports, paperwork, and the daily needs of family life. Finding ways to reduce that mental load can be an important form of self-care.

Consider:

• Using shared calendars or reminder apps

• Preparing “grab-and-go” bags for outings or appointments

• Planning simple meals or easy picnic dinners

• Building predictable routines into the week

• Scheduling intentional downtime

• Letting go of unrealistic expectations or perfection

Self-care can also come through connection. Caregiving can sometimes feel isolating, especially during busy seasons of life. Reaching out to others who understand your experiences can provide encouragement, validation, and support.

This may include:

• Meeting another parent or caregiver for coffee

• Joining a support group

• Scheduling regular phone calls or text check-ins with a friend

• Trading respite time or childcare with someone you trust

• Spending time with people who help you feel supported and understood

  
  

It is also important for parents and caregivers to reconnect with the parts of themselves that exist outside of caregiving responsibilities. Hobbies, creativity, exercise, faith communities, reading, gardening, crafting, volunteering, or simply spending time doing something enjoyable can help restore energy and identity.

Most importantly, remember that rest does not need to be earned. You do not have to reach a breaking point before you deserve support, quiet, or time to recharge.

There will be days when things feel manageable and days when they feel incredibly difficult. Both experiences can exist at the same time. Parenting and caregiving can be deeply rewarding while also being emotionally and physically exhausting.

This summer, we encourage parents and caregivers to look for small moments of rest, connection, and joy wherever possible. Small breaks still count. Small victories still matter. And taking care of yourself is an important part of caring for others.

From all of us at The Arc Upper Valley, we hope you find moments this summer to recharge, connect, and enjoy meaningful time with the people around you.