Depression Busters for Mothers Raising Children with Mental and Behavioral Challenges

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Caring for a child with mental or behavioral health issues can be overwhelming. Mothers often carry the weight of appointments, school meetings, emotional outbursts, and household responsibilities, all while trying to stay strong. It’s no surprise that research shows mothers in this role experience higher levels of depression and stress compared to other parents (Bennett et al., 2013). The good news is there are practical, no-nonsense strategies that can help lighten the load.

1. Self-Care in Small Doses

Forget about “perfect” self-care routines. Even two to five minutes of deep breathing, stretching, or mindful coffee sipping can lower stress and improve mood (Creswell, 2017). The goal is not hours of free time - it’s small resets that keep you grounded.

2. Find Real Support, Not Just “Good Vibes”

Isolation makes depression worse. A trusted friend, a caregiver support group, or even one understanding neighbor can make a difference. Shared experiences reduce stress and prevent burnout (Woodgate et al., 2015). Asking for help is not weakness, it’s a strategy that helps both you and your child (Kuhn & Carter, 2006).

3. Reframe Your Thoughts

Depression often feeds on self-blame. Try shifting thoughts like, “I can’t handle this” to “I’m doing the best I can right now.” Cognitive reframing, a key part of cognitive behavioral therapy, has been shown to reduce depressive symptoms and improve coping (Beck, 2011).

4. Stick to Simple Routines

Consistency helps children and eases your mental load. Predictable bedtimes, morning rituals, or even family check-ins reduce daily decision fatigue, which is strongly tied to stress (Baumeister et al., 2018).

5. Seek Professional Help Early

If sadness or exhaustion lingers, don’t wait. Early therapy, parent-focused programs, or medical support can prevent symptoms from becoming worse (O’Hara & McCabe, 2013). Taking action for yourself is an investment in your child’s well-being too.

 

Final Thought

Depression in caregiving mothers is real and valid, but manageable. By focusing on realistic self-care, finding genuine support, using reframes, leaning on routines, and reaching for professional help when needed, you can protect your mental health while continuing to show up for your child.

References

  • Baumeister, R. F., Vohs, K. D., & Tice, D. M. (2018). The strength model of self-control. Current Directions in Psychological Science, 27(5), 335–340. https://doi.org/10.1177/0963721418794655
  • Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
  • Bennett, D. S., Brewer, K. C., & Vogl, D. (2013). Depression among caregivers of children with autism spectrum disorders: The role of stress and coping. Journal of Autism and Developmental Disorders, 43(3), 629–637. https://doi.org/10.1007/s10803-012-1605-y
  • Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68(1), 491–516. https://doi.org/10.1146/annurev-psych-042716-051139
  • Kuhn, J. C., & Carter, A. S. (2006). Maternal self-efficacy and associated parenting cognitions among mothers of children with autism. American Journal of Orthopsychiatry, 76(4), 564–575. https://doi.org/10.1037/0002-9432.76.4.564
  • O’Hara, M. W., & McCabe, J. E. (2013). Postpartum depression: Current status and future directions. Annual Review of Clinical Psychology, 9, 379–407. https://doi.org/10.1146/annurev-clinpsy-050212-185612
  • Woodgate, R. L., Ateah, C., & Secco, L. (2015). Living in a world of our own: The experience of parents who have a child with autism. Qualitative Health Research, 18(8), 1075–1083. https://doi.org/10.1177/1049732308320112

 

 

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