Way to Grow knows that supporting children requires that adults also care for themselves. This page provides self-care guidance and mental health resources for caregivers.
What Grown-Ups Need
Supporting children through difficult times requires that adults also care for themselves. When caregivers process their own emotions and seek support, they show up present and grounded for their children.
Taking care of yourself is not selfish. It’s necessary.
Acknowledge Your Own Feelings
Adults experience grief, fear, and uncertainty too. These feelings are valid and deserve attention. According to the National Institute of Mental Health, acknowledging your emotional response is the first step toward healthy coping.
Give yourself permission to feel without judgment. Talk to trusted friends, family members, or mental health professionals. Processing your emotions outside of your children’s presence allows you to regulate yourself before supporting them.
It’s okay to not be okay, and it’s okay to ask for help.
Limit Your Media Consumption
Constant news coverage can intensify anxiety and trauma responses in adults. The American Psychological Association recommends limiting media exposure and choosing specific times to check news rather than scrolling continuously.
Set boundaries around when and how you consume information:
- Turn off push notifications
- Choose one or two reliable news sources rather than multiple feeds
- Give yourself breaks from screens
- Avoid checking news right before bed
Maintain Your Own Routines
Just as children need consistent routines, adults benefit from structure. Continue practices that ground you: exercise, time with friends, creative activities, spiritual practices, or time in nature.
If your routines feel disrupted, create small anchors throughout your day: morning coffee, an evening walk, or a few minutes of quiet before bed. These moments help regulate your nervous system.
Connect With Community
Isolation increases distress. Reaching out to others provides perspective, support, and shared strength. The Substance Abuse and Mental Health Services Administration (SAMHSA) emphasizes that social connection is one of the most important factors in trauma recovery.
Talk with neighbors, join community gatherings, or participate in service activities. Feeling part of something larger than yourself provides meaning and hope.
Know Your Limits
You do not have to be everything to everyone. It’s okay to say, “I need help” or “I cannot take this on right now.” Set boundaries that protect your mental health and allow you to show up sustainably for your family.
If you are a single parent, reach out to your support network. Ask friends or family to help with childcare so you can rest. If you are parenting with a partner, take turns being the stable presence while the other processes emotions.
Seek Professional Support When Needed
Sometimes professional support makes the difference between coping and struggling. Signs you might benefit from talking to a therapist include:
- Persistent anxiety or depression that interferes with daily functioning
- Difficulty sleeping or concentrating
- Increased use of alcohol or other substances to cope
- Feeling overwhelmed by anger, hopelessness, or despair
- Thoughts of self-harm
Therapy is not a sign of weakness. It is a tool for processing complex emotions and developing healthy coping strategies.
Crisis and Mental Health Resources
Immediate Crisis Support
988 Suicide and Crisis Lifeline
Call or text 988 (available 24/7)
Free, confidential support for people in distress
988lifeline.org
Crisis Text Line
Text HOME to 741741 (available 24/7)
Free crisis counseling via text message
crisistextline.org
SAMHSA National Helpline
1-800-662-4357 (available 24/7)
Treatment referral and information for mental health and substance use
samhsa.gov/find-help/national-helpline
Local Minneapolis Support
Hennepin County Behavioral Health
Mental Health Crisis: 612-596-1223, available 24/7
Crisis intervention and mental health resources
hennepin.us/cope
Peer Support Connection MN Warmline (PSC)
1-844-739-6369 (available 24/7)
Mental health crisis services for Minnesota residents
mnwitw.org/mnwarmline
Finding a Therapist
Psychology Today Therapist Finder
Search by location, insurance, specialization, and approach
psychologytoday.com/us/therapists
Therapy for Black Girls
Directory of therapists serving Black women and girls
therapyforblackgirls.com
Open Path Collective
Affordable therapy for individuals and families ($40-$70 per session)
openpathcollective.org
National Alliance on Mental Illness (NAMI) Minnesota
Support groups, education, and resources for mental health
651-645-2948
namimn.org/
Self-Care and Coping Resources
Headspace
Meditation and mindfulness app with free resources
headspace.com
Calm
App offering meditation, sleep stories, and relaxation techniques
calm.com
Other Resources in this Series
- Supporting Families and Children Through Difficult Events (Main Page)
- Immigration Support and Safety Planning
- What Children Need During Difficult Times
- Crisis Hotlines and Community Resources for Families
Way to Grow Is Here
Way to Grow walks alongside Twin Cities families through every season. Our Family Educators provide support, connection, education, and guidance from pregnancy through third grade.
- Learn About Our Programs
- Become a Way to Grow family today
- Contact us by emailing wtg@mplswaytogrow.org or call 612.874.4740
