5 Tips For Exhausted + Burnt Out Parents
As parents, sometimes it feels like we are forever playing catch up! From the busy morning routine, to work, to carpool, practices, dinner, bedtime routine, chores… The list really does seem never-ending! And maybe you’ve already tried diet, exercise, that energy-boosting supplement, and other trendy tips! Those may all be great, BUT none of them will work without a regulated nervous system! ✨ So, our #1 piece of advice is to watch this video from Dr. Drake as he explains 5 tips to breaking the exhausted cycle and how to regulate your nervous system 🧠 FIRST! You’re not going to want to miss this one! 👏
Literally the Top 3 DIRECT EFFECTS our patients report after getting adjusted are:
Better Sleep and More Energy
Better Focus, Emotional Regulation, and Stress Management
Less Physical Tension and Pain Name me one adult and parent today that couldn’t use some or ALL of that?
Let’s dig in! The American Psychological Association's "Stress in America" report indicates that one-third of parents rate their stress as high (8, 9, or 10 on a 10-point scale).
Parents of children with autism and special needs experience significantly higher levels of stress, anxiety, and fatigue compared to parents of typically developing children. Research indicates that these parents often face unique challenges, including managing behavioral issues, coordinating multiple therapies, and coping with societal misunderstandings, all of which contribute to elevated stress levels. For instance, a study published in the Journal of Autism and Developmental Disorders found that parents of children with autism spectrum disorder (ASD) report higher stress levels than parents of children with other developmental disabilities.
Additionally, a meta-analysis in Family Relations highlighted that parents of children with developmental disabilities, including autism, experience greater stress and depression compared to other parents.
These findings underscore the need for targeted support and interventions to assist these families in managing the heightened demands associated with caring for children with special needs.
1. Cultivate a Supportive Community and Environment
Get around healthy, active, positive, happy people as much as you can In turn, avoid and get away from unhealthy, lazy, complaining, people as much as you can
2. Build Your Ideal Week and Number of Healthy Outputs
Replace overwhelming daily to-do lists with a color-coded weekly schedule Yellow blocks for self-care (non-negotiable!), Orange blocks for work commitments, Pink blocks for protected family time. Create achievable weekly "checkboxes" instead of endless to-do lists. Focus on hitting consistent marks and outputs each week rather than having the “perfect day” all the time. Know your stress capacity and plan accordingly. Build in recovery time and white space.
3. Movement is Your Secret Weapon
High-Intensity Interval Training (HIIT) for stress release and brain reset. Long-form movement (walks, yoga) for sustained energy. Variety is key - mix up your movement types. Aim for consistency over time so it’s sustainable
4. Nourishment and Supplements
Eat plenty of clean protein and healthy fats and drink a ton of water w/ electrolytes and minerals. Core supplements: multivitamin, omega-3s, probiotics, vitamin D. Additional stress support: magnesium, B vitamins, adaptogenic herbs. Use technology positively - fitness trackers for stress monitoring