✨ Introduction
Caring for someone you love can be deeply rewarding, but it can also be exhausting. For many parents, life becomes a constant juggle of appointments, routines, and responsibilities, often leaving little time to recharge.
This Carers Week, we’re shining a light on the incredible dedication of parent-carers and sharing some gentle, practical ways to look after your own wellbeing. Because at Back to Basics Health Group, we believe the best care starts with a cared-for carer.
🗂️ Quick Guide
Use the links below to jump to the section that matters most to you:
- The Heart of Carers Week
- You Can’t Pour from an Empty Cup
- Recognising the Signs of Carer Fatigue
- Practical Ways to Build Self-Care Into Everyday Life
- How Allied Health Professionals Can Help Prevent Carer Burnout
- Building a Support Network That Works
- A Final Reminder for Carers Week
🫶 The Heart of Carers Week {#heart-of-carers-week}
Every October, National Carers Week shines a light on the more than three-quarters of a million Victorians who provide unpaid care and support to loved ones. Among them are countless parents: people balancing the emotional, physical, and logistical demands of family life while caring for a child with additional needs.
For many parent-carers, each day brings a mix of love, purpose, and, at times, exhaustion. Between therapy appointments, school meetings, medication routines, and daily care tasks, there’s little time left for themselves. Yet their wellbeing is vital, not just for their own health, but for the long-term sustainability of their caring role.
At Back to Basics Health Group, we see how much parents give. This Carers Week, we want to say: you matter too. In this article, we share practical ways to care for yourself, with ideas and insights from our team of allied health professionals.
💧 You Can’t Pour from an Empty Cup {#you-cant-pour-from-an-empty-cup}
There’s truth in the old saying: “you can’t pour from an empty cup”. It’s easy to keep giving until there’s nothing left, but caring for others starts with caring for yourself.
Self-care doesn’t have to be complicated or time-consuming. It’s about finding small, realistic ways to restore energy, calm, and connection, even when life feels full.
“Self-care isn’t selfish. It’s the fuel that keeps you caring.”
A few small, meaningful ways to refill your cup:
☕ Enjoy your morning coffee outdoors and take three deep breaths before the day begins.
🚶♀️ Go for a short walk, even around the block. Movement clears the mind.
📅 Schedule your own appointments with the same importance as your child’s.
💬 Accept offers of help from friends or family, and ask when you need it.
🌿 Create a daily “pause moment”: listen to music, stretch, or sit in quiet.
Even taking five minutes after a therapy session to breathe and reset can make a difference.
🌿 Recognising the Signs of Carer Fatigue {#recognising-the-signs-of-carer-fatigue}
Carer fatigue can creep in slowly. Often, parents only notice when exhaustion feels constant, emotions feel heavy, or patience feels harder to find.
Common signs include:
- Persistent tiredness or feeling “run down”
- Irritability, frustration, or mood swings
- Trouble concentrating or making decisions
- Feeling isolated or emotionally drained
- Physical tension, headaches, or disrupted sleep
If this sounds familiar, it might be time to reach out for support. You don’t have to do it alone.
These trusted Australian resources can help:
- Better Health Channel – Emotional Support for Carers
- Carer Gateway – Where Carers Can Find Support
- Carers Victoria – Carer Support Groups
- Equally Well – Carer Mental Fatigue and Burnout
💬 Practical Ways to Build Self-Care Into Everyday Life {#practical-ways-to-build-self-care-into-everyday-life}
Parent-carers are masters of multitasking, so weaving self-care into existing routines is often the easiest way to make it work.
💡 Find calm in daily routines
If you’re driving to appointments or school pick-ups, play a podcast that uplifts you. If you’re cooking dinner, put on music you enjoy or take a mindful moment while you stir.
🌿 Build mini moments of rest
A 10-minute nap, journaling session, or walk can do wonders. These “micro moments” of rest build resilience and help reset your stress response.
🌙 Protect your sleep
Set a bedtime routine that helps you unwind — dim the lights, switch off screens, and practise deep breathing. Quality sleep helps restore energy and balance emotions.
🤝 Stay connected
Join a carer support group — in person or online — to share experiences and find encouragement. Connection can ease isolation and remind you that you’re not alone.
“Small steps taken often can make caring more sustainable and less overwhelming.”
👩⚕️ How Allied Health Professionals Can Help Prevent Carer Burnout {#how-allied-health-professionals-can-help-prevent-carer-burnout}
Self-care doesn’t have to happen alone, your therapy team can be part of that support. Allied health professionals can help lighten the load, not just by supporting the person you care for, but by supporting you too.
At Back to Basics Health Group, our therapists often work alongside parents to make everyday life easier, less stressful, and more sustainable.
Occupational Therapists (OTs)
- Help streamline daily routines and create realistic schedules that fit your family’s needs.
- Recommend adaptive equipment or small environment changes that save time and energy, like reorganising spaces for easier access.
- Support parents to manage the “mental load” of caring and build better balance into everyday life.
- Teach pacing and energy-conservation strategies to reduce fatigue.
Learn more about our Occupational Therapy services.
Speech Pathologists (SPs)
- Support communication strategies that reduce frustration between parent and child.
- Introduce tools (like communication boards or apps) to make daily interactions smoother.
- Coach families on practical communication routines to promote calm and connection at home.
Discover more about Speech Pathology at Back to Basics.
Behaviour Support Practitioners (BSPs)
- Help parents understand the “why” behind behaviours and create positive, realistic strategies.
- Coach carers to respond consistently and confidently during challenging moments.
- Reduce stress by aligning behaviour strategies across home, school, and therapy.
Read about our Behaviour Support services.
Allied Health Assistants (AHAs)
- Help implement therapy programs between sessions, keeping progress on track without extra pressure.
- Support families by providing continuity so carers can step back and recharge when needed.
“Allied health professionals don’t just support your child — they help support you to make life easier, calmer, and more balanced.”
If you’re feeling overwhelmed or unsure where to start, talk to your therapy team. We can help identify small changes that make a big difference, whether it’s simplifying routines, connecting you with local supports, or tailoring therapy to fit your family’s lifestyle.
💙 Building a Support Network That Works {#building-a-support-network-that-works}
Caring shouldn’t mean doing it alone. Support comes in many forms: from therapists and teachers to neighbours, extended family, or other parent-carers who simply understand.
You might find it helpful to:
- Create a short list of people you can call when you need help or emotional support.
- Share care routines or therapy strategies with trusted family members so they can step in when needed.
- Communicate openly with your therapy team. We can help you problem-solve routines, advocate for services, and connect you with community supports.
Remember, building a support network takes time, even one trusted person can make a big difference.
“When you take care of yourself, you strengthen the circle of care around your child.”
☀️ A Final Reminder for Carers Week {#a-final-reminder-for-carers-week}
Taking time for yourself isn’t about doing less for others. It’s about making sure you can keep doing what matters most without losing yourself in the process.
As you celebrate Carers Week, take a moment to acknowledge all that you do, and make one small promise to yourself for the week ahead.
👉 Explore Carers Week resources and self-care tips at carersvictoria.org.au/carersweek.
Because at Back to Basics Health Group, we believe the best care starts with a cared-for carer.
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