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Mindful Parenting RAD Series Part 2: Mindfulness for the Caregiver Self-Care Without Guilt

Updated: Sep 30

RAD parenting can drain your energy, spirit, and emotional capacity. Burnout is real. But self-care isn’t selfish—it’s survival.



Why RAD Parenting Is Draining


  • Constant hypervigilance

  • Emotional rejection from the child

  • Trauma triggers

  • Isolation from typical parenting support



What Is Mindful Self-Care?


Intentional care for your mind, body, and soul—done in small, present-focused ways:

  • Recharging through rest

  • Calming your stress response

  • Showing up with love, not depletion



7 Mindfulness-Based Self-Care Strategies


Daily Check-Ins


  • Ask: “What do I feel? What do I need?”


3-Breath Reset


  • Inhale… Exhale longer… Repeat 3x

  • Whisper: “I can stay grounded.”


Compassionate Self-Talk


  • Replace “I’m failing” with “I’m doing my best.”


Mindful Micro-Moments


  • Phone-free coffee

  • Deep breaths at red lights

  • Music while folding laundry


Set Boundaries


  • Say “no” without guilt

  • Ask for help or respite when needed


Reconnect with Joy


  • Walks, podcasts, yoga, prayer—whatever fills your cup


Acknowledge Small Gains


  • A soft moment

  • A smile

  • A peaceful bedtime



Real-Life Story: The Burned-Out but Brave Foster Parent


I once heard about a foster parent caring for a 10-year-old who had intense emotional outbursts and a history of trauma. This caregiver was doing everything “right”—therapy, structured routines, trauma-informed parenting—but still found themselves constantly overwhelmed. They’d stopped seeing friends, dropped their hobbies, and started questioning their own ability to parent.
Eventually, they were encouraged to try small, mindful self-care practices—just 10 minutes a day of silence, stretching, or journaling. Slowly, they began to feel a little more grounded. One morning, after weeks of those tiny efforts, the child said, “You don’t yell anymore.” It hit hard. That simple shift in the caregiver’s emotional state made the home feel safer. Self-care didn’t just help the adult—it helped the child feel emotionally held.

 
 
 

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