Top tips for overwhelmed parenting

Top tips for overwhelmed parenting:

We talk to parents everyday who have hit burnout.  To be frank we have all been there too.  The weight of everything is heavy: the constant mental load, the to do list that only ever grows, being the lead (for some the only) parent.  

For me personally the standards in my house are at base level (or if I am being brutally honest and allowing the shame to shine through - well below):  dishes can be piled up, washing gets washed but left in the washer or put out and I forget to bring it in.

I always said the kids will eat the same food as us (along with a whole load of things I said before I was a parent).  We did baby-led weaning and our kids all loved their food.  Until now.

I now make at least two meals and my eldest only eats food they have prepared themselves. I have no problem with this EXCEPT for the additional cleaning this creates (seriously how many pots can one family use in one day?).  I am no domestic goddess.  Never have been, never aspired to be and never will be (although I wouldn’t mind the pointy boobs, cinched waste and pretty dresses!).

So when I feel like I am heading for a crash I activate survival mode. I set the game to its easiest setting:

Reduce demands – for me that means I delegate the washing up to the older two children.  They are not happy about it but they are old enough to understand that we live in this house together and we need to help each other out.  Yes, there have been times when they have asked me to do something and I have explained – sorry I can’t do that because I have to clean the kitchen.  Feel free to dig in with me and maybe we will have time.

Basic meal plans – all of us fed is more important than worrying about what veg they have or haven’t eaten today.  Without a meal plan I don’t get usable food and if it was just me I just wouldn’t eat so a meal plan is a must when survival mode is activated.

Top tip – there are loads of ready made easy meal plans on the internet.  Just put in your needs to a search and something will come up (eg: family of 5, one veggie, one who’s foods cannot touch, cannot be wet)

Food shopping becomes basic – order click and collect or delivery.

Delegate where you can – this might just be asking a neighbour to help with the school run or asking your partner/sister/brother/aunt/friend/etc to grab your click and collect.

Body doubling – there are apps for that!  There are little cartoon body doublers that you can play on your computer whilst you work, do the dishes or sort the washing.  Even now I have a “Adult ADHD focus” pre-made playlist from Amazon Music playing.

Take the win – 10 minute focus.  Don’t aim to clean a room but instead I am going to take 10mins and put all the shoes away.  Set a timer.  Reward yourself when you complete your task.

It is totally ok to sit on the sofa and feel sorry for yourself but try not let yourself wallow for too long.

You have to remember that you are a warrior parent carrying far more than many people realise.  You are carrying an enormous load, which becomes even heavier when you are worried about your children.

Try to reframe things - For example, today I have three children at home.  I could (and have in the past) sat and felt like I and they are failing because of that.

Today I am thankful that I have been able to see that they are struggling, understood where they are within their window of tolerance.  I am thankful that I have supported their needs and avoided both a meltdown and a shutdown.  Same situation different perspective.  That does not mean meltdowns or shutdowns are always avoidable, or that we have failed when they happen.  They aren’t and we haven’t.

I hope that my children will look back on their childhood and see that they had parents who understood their needs, parented them as best they could and nurtured their souls, played to their strengths and taught them to self-advocate.

Please remember you are never alone. There are loads of us out there.  Look on social media for your local SEND groups and organisations.  Reach out to us at Family Avenues.  We can book a Family Avenues call with you to explore the biggest struggle right now and help you come up with a real/manageable plan.

If you want more information or are not ready to book yet drop us an email and we will be in touch to explain more.

A January Reset: Creating Calm After Festive Overload

After the brightness, noise, excitement and complete routine-disruption of Christmas, many neurodivergent children enter January feeling overwhelmed, dysregulated, or simply exhausted.
If your child is more sensitive, clingy, emotional, withdrawn, or harder to settle right now — nothing is wrong. Their nervous system is coming down from weeks of sensory input and unpredictable change.

January can be the perfect moment for a gentle sensory reset. Here’s how to bring calm back into your home — for your child and for you.

1. Lower the sensory demands

The fastest way to support a child after Christmas is to reduce what’s coming in, not add more stimulation.

Try softening the environment by:

Turning off background noise such as TV, radio or constant music

Using lamps instead of overhead lights

Tidying away visually busy toys or decorations

Keeping one room intentionally “quiet”

Offering more downtime than usual

Children who feel “too much” often become overwhelmed, emotional, or reactive. Reducing sensory load gives their system space to settle.

2. Re-establish predictable rhythms

Not strict routines — just gentle anchors.

After Christmas, children benefit from knowing what to expect. Try introducing:

Consistent mealtimes

A short quiet time after school

Predictable morning steps (e.g., get dressed → breakfast → shoes)

Simple transition warnings (“Five minutes left, then tidy.”)

Visual prompts or soft verbal cues

Predictability is calming because it removes the pressure of constant surprise. For autistic and ADHD children especially, rhythm = safety.

3. Refresh or create a “calm space”

A sensory-regulating safe space doesn’t need to be fancy. It just needs to feel predictable, cosy and low-demand.

Ideas include:

A pop-up tent or canopy

Cushions, blankets, weighted items

A beanbag, low lighting or fairy lights

Noise-reducing headphones nearby

A box of familiar comfort toys or fidgets

Encourage your child to use this space whenever they feel overwhelmed. It helps them reconnect with their body and settle after sensory overload.

4. Choose activities that soothe — not stimulate

After a busy festive season, choose sensory activities that regulate rather than excite.

Try:

Deep pressure

Bear hugs (if tolerated)

Weighted blankets or lap pads

Massage or firm squeezes on arms/shoulders

Proprioceptive input

Pushing hands against a wall

Carrying something safe but heavy

Crawling under cushions or blankets

Slow, rhythmic movement

Rocking in a chair

Gentle swaying

Walking outside in fresh air

These activities help the nervous system move from “high alert” back to a sense of groundedness.

5. Lower expectations — and build in recovery time

January is not the month for harsh routines, strict expectations or “new year, new you” pressure.
Your child has just navigated sensory overwhelm, social demands, disrupted routines and emotional highs. You have too.

It’s okay to:

Cancel plans

Have quieter weekends

Reduce after-school activities

Offer simple meals

Spend more time resting

A calmer month now can prevent meltdowns, shutdowns and burnout later.

A final reassurance

You don’t need to overhaul your whole home.
You don’t need to fix everything at once.
Even one or two changes can make a meaningful difference.

Your child is not struggling because you did anything wrong — they’re simply recovering from a season that was designed around sensory overload.

A gentle January helps everyone breathe again.

If you’d like support with routines, sensory needs or family connection, Family Avenues is here to help you find clarity and calm.