DDX3X

PARENT SELF CARE

As a parent, it is so important to look after yourself. Parents of children with DDX3X often face unique challenges, including managing their child's medical needs, developmental delays, and big emotions. Taking time for self-care will help you manage stress, reduce anxiety, and maintain emotional stability, which is essential for providing consistent and effective care for your child and family. Remember that you are not alone on this journey and your efforts will make a huge difference to your child's life!

Mindfulness & Relaxation Techniques

• Deep breathing : Inhale for 4 seconds, Hold for 4 seconds, Breathe out for 4 seconds. From 10 Quick Ways to De-Stress
• Progressive muscle relaxation: Tense all your muscles and slowly release one muscle at a time. You can start with your feet and end with your neck, or vice versa. This provides a period of quiet focus and can help relieve any stress-related tension in the body. From How to relieve stress
• Meditation: This is a great way of achieving a mentally clear and emotionally calm and stable state. 
  • Here is a resource with lots of 1-minute meditation activities, if you are looking for something quick: 15 One Minute Meditations (For A Quick Reset)
  • For longer sessions: 5 minute meditation, or 10 minute meditation
• Grounding techniques: Name 5 things you can see, 4 things you can hear, 3 things you can touch/feel, 2 things you can smell, and 1 thing you can taste. This technique from Talkspace helps draw your attention to the present.

The Vagus Nerve

The vagus nerve is the longest nerve in the body, connecting the brain to various organs. It plays an important role in regulating the body’s response to stress. Stimulating the vagus nerve can counteract the fight/flight system and promote relaxation and recover. Here are some strategies to do this:

• Mindful movement: walking, jogging, or other European disciplines that use bodily movements and coordination. 
• Breathing exercises; where breathing should be deep and slow, and the exhalation longer than the inhalation. Expanding your diaphragm as you inhale and aim for around six breaths per minute.
• Nutrition: Having a balanced diet with probiotics and prebiotics, while also cutting down on simple sugar and high density carbs. can boost the immune system and reduce depressive symptoms. Eating fibre stimulates the vagus nerve, sending positive signals to the brain.
• Laughter: Having a good laugh boosts your mood, strengthens your immune system and stimulates the vagus nerve.
• Singing/chanting/ humming: Singing activates the vagal break on the heart’s pace maker (sinoatrial node) which triggers a parasympathetic response.
• Massage: body/foot/head massage also stimulates the vagus nerve and activates oxytocin which inhibits the release of stress chemicals.
• Other ways to stimulate the vagus nerve include playing wind instruments, dancing, cold water face immersion, loud gargling with water, filling the mouth with saliva, positive affirmations, positive social connection, intermittent fasting, prayer, seafood (EPA and DHA), sleep, laying on your right side, acupuncture, sun exposure.

Here is a video from Hanna's Youtube channel with an exercise you can do to stimulate the vagus nerve!

Staying Connected

Connecting with other parents/carers of children with DDX3X can be a valuable way of sharing advice, emotional support, and provide a sense of community and belonging.

DDX3X UK have created a Facebook group to provide support for parents in navigating this journey. If you are interested in joining, you can click the following: DDX3X UK Facebook

Positive Affirmations 

Positive affirmations help shift any negative thoughts to positive ones. They can also help build self-confidence and provide emotional support. Incorporating these affirmations into your daily routine can help you face challenges with a stronger, more optimistic mindset.

If you'd like to read more about this and other strategies, see: Self-regulation strategies for parents of neurodivergent children

Some examples of positive affirmations you can use:

1. "I am strong and capable of handling any challenge that comes my way."
2. "I am doing my best, and that is enough."
3. "I am proud of my child and the progress they make."
4. "I am calm and composed, no matter the chaos around me."
5. "I focus on progress, not perfection."
6. "Challenges are opportunities for growth and learning."
7. “I am a dedicated and loving parent, doing my best for my child.”
8. “I am committed to providing a nurturing environment for my family and myself”

Other information

You can also read Hanna's newsletter about grief, where Hanna talks about how it can be a tricky subject to talk about, as it is easy to feel guilt or shame for experiencing grief. Hanna has written this newsletter to make parents aware that they don’t need to feel guilty for feeling some sadness that things are different to how they expected.

Newsletter

Here is another article that discusses the feelings and challenges that come with being a parent of a neurodivergent child. The writer also talks about the importance of self-compassion when dealing with these challenges.

Parenting A Neurodivergent Child