Looking After Yourself While Supporting Your Child at School

Supporting your child at school can take a lot out of you.

There are meetings, emails, decisions, and moments where you’re trying to understand what’s happening while also speaking up for your child. This often sits alongside work, family life, and everything else you’re already managing.

Many parents tell us they don’t realise how much it’s affecting them until they feel completely exhausted.

If this feels familiar, you’re not alone.

Why your wellbeing matters

You are the one constant across your child’s school journey.

Teachers, supports and school environments may change over time, but you are the one holding the bigger picture — your child’s history, what helps, what doesn’t, and what matters most.

Looking after yourself isn’t separate from supporting your child. It helps you:

• think more clearly in meetings

• respond calmly when things feel difficult

• make decisions with more confidence

• keep going over the long term

What this can feel like

Parents often describe:

• feeling like they have to hold everything together

• putting their own needs last

• replaying conversations or worrying about what to say next

• feeling overwhelmed before or after school meetings

• pushing through until they hit a point of exhaustion

There’s no “right” way to feel. This is a lot to carry.

Small things that can help

You don’t need a big plan or lots of time. Small, practical things can make a difference.

Give yourself a pause before responding
You don’t have to reply to emails straight away. Taking time can help you respond more clearly and calmly.

Write things down
If your mind is busy, getting thoughts onto paper (or your phone) can help you organise what you want to say.

Create a small reset after meetings
Even 5–10 minutes can help. A short walk, sitting quietly, or having a cup of tea before moving on to the next thing.

Set boundaries where you can
Some families choose not to check school emails late at night, or ask for scheduled times to talk instead of quick conversations at pick-up.

Focus on what matters most right now
You don’t have to solve everything at once. It’s okay to prioritise one or two key things.

Use microbreaks throughout the day
A microbreak is a very short pause, usually 30 seconds to a few minutes, where you step away and reset. This might be taking a few slow breaths, standing up and stretching, stepping outside for a minute or closing your eyes and pausing. These small pauses can help reduce stress and make it easier to keep going, especially on days that feel full or heavy.

When it feels like too much

Sometimes it goes beyond feeling busy or tired.

You might notice:

• you feel anxious before any communication with the school

• you feel overwhelmed or emotional after meetings

• you’re finding it hard to switch off or sleep

• you feel like you’re constantly on edge

If this is happening, it’s a sign you might need more support, and that’s okay.

Reaching out for support

Many parents delay getting support because they’re focused on their child or feel like they need to manage on their own.

But support can make a real difference.

You could consider:

• talking to your GP about how you’ve been feeling

• asking about a Mental Health Care Plan

• speaking with a psychologist or counsellor

• connecting with other parents who understand

Services like Carer Gateway, Beyond Blue and Lifeline Australia also offer free and confidential support.

You don’t have to do this alone

One of the things we hear most often from families is how much it helps to talk to someone who understands.

Connecting with other parents can:

• reduce the sense of isolation

• help you feel understood without needing to explain everything

• give you practical ideas from people who have been there

At Belongside Families, this is at the heart of what we do. Creating spaces where families can connect, share and support each other.