Looking After Yourself Is Part of Looking After Your Child and Family

Key takeaways

• Your wellbeing matters in its own right, not only because of what it does for your child.
• Small, repeatable actions count. You do not need a long wellness routine.
• Choosing five go-to activities and committing to one a week is an easy place to start.
• You can set boundaries around comments and pressure without defending every decision.
• Support is available, and asking for it is not a sign of failure.

Why your wellbeing matters

Supporting a child living with obesity can come with its own challenges. You might feel watched at the school gate, questioned at family gatherings or quietly blamed in a waiting room. When life gets busy, it's understandable that your own needs often come last.

But you deserve rest, connection and time to feel like yourself again. Looking after your wellbeing won't make every challenge disappear, but it can help you feel better supported as you get through the difficult days.

Childhood obesity is influenced by many factors, including genetics, emotions, sleep, stress and the environment a child grows up in. It isn't a simple reflection of parenting. If you're carrying feelings of guilt, you may find it helpful to read more about why childhood obesity is not a sign of bad parenting.

Small self-care actions that fit a busy week

Self-care doesn't have to be complicated or take up much time. As the NSW Health guide to self-care explains, small, repeatable actions can help support your wellbeing and give you a greater sense of control. Even completing a small task you've been putting off can give you a sense of achievement.

A simple place to start is to think of five self-care activities you enjoy, then try to make time for one each week. They don't need to be big or time-consuming. Look for things that are affordable, easy to fit into your day and enjoyable enough that you'd like to do them again.

For example, you could try:

• Going for a walk around the block or dancing to a favourite song
• Calling or messaging someone you love
• Enjoying a cuppa in the sunshine
• Reading a few pages of a book or spending ten minutes on a hobby
• Listening to your favourite music while you cook

Use these ideas as inspiration, not a checklist. If a particular activity doesn't suit your week, choose something else. And if you don't manage to fit anything in, there's always another opportunity to try.

Setting boundaries without the guilt

Sometimes, looking after yourself means setting boundaries around comments, expectations and pressure from others. A relative might comment on your child's eating, or a friend might question the approach your family is taking.

These conversations can be uncomfortable, but you don't have to explain every decision or justify your family's choices to everyone. You might say, “Thanks for your concern. We’re doing what works for our family.”  It's a polite way to acknowledge the comment without feeling obliged to discuss the details. Practising what you'd like to say beforehand may make it easier when the moment comes.

When it comes to your child's health, it can help to keep your approach consistent with the guidance from your child’s healthcare team. And remember, boundaries aren't just about family conversations. It's also okay to say no to extra requests or commitments when you need time to rest. Having people who understand and support you can make these moments easier.

Finding support when you need it

You don’t have to face every challenge on your own. Sometimes, hearing from another parent who understands what you’re going through can help you feel less alone. On our stories page, one mum describes the journey as the hardest thing she’s ever done, while another family shares how a more supportive approach at home helped ease the stress.

Support can also start with a conversation with someone you trust, whether that’s your partner, a supportive non-judgemental friend or a relative. If you’re feeling stressed, run down or unsure what to do next, your GP can help you explore the support available to you.

If you’re looking for guidance on your child’s health, you can also explore the options available to your family on our Get Help page.

You don’t need to wait until things feel overwhelming to ask for help. If you need someone to talk to urgently, Lifeline is available 24 hours a day on 13 11 14.