Strengthening families and helping them balance work and family life
An overview of our newsletter topics
Between short nights and long days – What really helps parents when they are sleep-deprived
For many parents, lack of sleep is a regular part of life during a child’s first few years. Babies wake up at night, toddlers need to be close to their parents, illnesses disrupt their routine, and sometimes the day starts much earlier than they would like. A few short nights here and there can usually be managed. However, if the lack of sleep persists, it can increasingly take a toll on your energy.
It is not about organizing family life perfectly. After all, especially during this phase of life, sleep can not always be planned. That makes it all the more important to keep track of your own resources and find ways to rest whenever it’s realistically possible.
How sleep deprivation affects the body and mind
Sleep is an important recovery phase for the body and brain. If sleep is lacking for an extended period or if nighttime rest is repeatedly interrupted, this can affect concentration, attention, reaction time, and mood, among other things.
Your tolerance for stress may also decrease. What might not be a problem on a well-rested day suddenly feels much more exhausting after several short nights. Parents may become irritable, impatient, or emotional more quickly and have less energy for the many small demands of everyday family life.
When fatigue leads to additional pressure
Physical exhaustion is often compounded by another factor: one’s own expectations. “I should be more patient,” “Others manage it too,” or “I really should make the most of my free time” are thoughts that can create additional pressure.
But not every source of stress can be resolved through better time management. In the early years of a child’s life, opportunities for rest are sometimes simply limited. Adjusting one’s own expectations to this current stage of life can therefore also be a way to ease the burden.
Rest is more than just sleep
A short break is no substitute for a full night’s sleep. Nevertheless, brief moments of rest can help you manage your energy more consciously.
This might mean setting tasks aside for a while, actually using short breaks to rest, or incorporating exercise and sunlight into your day. It is just as important not to automatically fill every free minute with housework, organizing, or other to-dos.
The key question is not: “How can I get everything done despite being tired?” But rather: “What is really important right now, and where can I conserve my energy?”
Lack of sleep is also a shared responsibility
Relief should not be the sole responsibility of the exhausted parent. In a partnership, it is worth regularly reviewing how nights, early mornings, and other caregiving tasks are divided.
Perhaps one parent can sleep in on the weekend while the other takes over in the morning. Grandparents, friends, or other trusted people can also provide some breathing room. Accepting support can help make much-needed rest periods possible in the first place.
When exhaustion becomes a chronic condition
Persistent fatigue should not be dismissed as an inevitable part of parenthood. If exhaustion becomes severe, if your mood suffers over an extended period, or if you feel you can barely manage daily life, it makes sense to seek medical or psychological support.
The early years with children cannot be fully optimized. However, parents can learn to manage their available energy more mindfully, allow themselves some relief, and take their own limits seriously. Because especially during periods of little sleep, what matters is not always getting as much done as possible, but rather managing the energy you currently have well.
For more tips on how to better cope with sleep deprivation, join our presentation “Parenting and sleep deprivation – Strategies for the early years” on October 22, 2026, at 11:00 a.m.
Care vs. long-term responsibility – How parents can avoid being neglected themselves
Parents care for their children, organize, plan, keep track of things, and make decisions. In addition to the visible tasks of everyday family life, there’s often a second to-do list running through their minds: When is the next pediatrician’s appointment? What needs to be taken care of for school? Who will provide childcare? And what else is on the agenda this week?
When a career is added to the mix, different areas of life must be coordinated with one another time and again. But even without a paying job, the constant responsibility for children and family can be very draining. If there is hardly any room left for one’s own needs, a feeling can eventually set in that you’re just going through the motions.
When responsibility becomes constant stress
Not every stressful phase is automatically a health problem. What matters most is whether stress and rest remain in a healthy balance over the long term.
Signs that one’s resources are running low can take many different forms: constant inner restlessness, irritability, trouble concentrating, difficulty unwinding, or the feeling of not being truly refreshed even after quiet moments. Some parents also notice that their own needs keep getting pushed further and further to the back burner.
It is especially the many invisible tasks that can be stressful. This so-called “mental load” involves not only getting things done, but also constantly thinking ahead, planning, and taking responsibility.
The pressure to do it all
Being a good parent, performing well at work, finding time for your relationship, cooking healthy meals, keeping track of appointments, and staying as patient as possible: In addition to the actual tasks, your own expectations can also create additional pressure.
But not every area of life has to run perfectly at the same time. Sometimes it can be a relief to consciously ask: What is really important right now? What can wait? And where is “good enough” perfectly adequate?
Adjusting your own expectations to a particularly challenging phase of life does not mean being any less caring. Rather, it can help you direct your available energy toward where it is truly needed.
Self-care is not just another task
When people hear the term “self-care,” many think of exercise, meditation, or an extended break. All of these can be beneficial, but they first have to fit into everyday family life.
Self-care can therefore start on a much smaller scale. Use a break as an actual break. Decline an invitation. Ask for support. Set boundaries. Put aside tasks that are not urgent. Or consciously take time for yourself when you are not in charge.
So the key question is not always: What else can I do for myself? Sometimes it is more important to ask: What can I scale back on right now?
Share responsibility instead of just delegating tasks
Relief does not necessarily come from someone else taking over individual tasks. After all, whoever still has to think about, remember, and organize them still bears part of the mental responsibility.
Especially in relationships, it is therefore worth dividing up not just tasks but entire areas of responsibility. For example, whoever is in charge of a particular area also keeps track of deadlines, planning, and organization.
Family, friends, or other sources of support can also create some breathing room. Accepting help is not a sign that you can not manage daily family life on your own, but rather a way to distribute available resources wisely.
Mental health deserves attention
Parenting can be exhausting. However, persistent exhaustion, severe low mood, anxiety, or the constant feeling of barely being able to cope with daily life should be taken seriously. In such situations, medical or psychological support may be helpful.
Mental health in everyday parenting does not mean always being balanced and resilient. Rather, it is about recognizing your own limits, not shouldering responsibility alone all the time, and not losing sight of yourself amid all the care you give to others.
We would love to invite you to our lecture, “Mental health for parents – Between responsibility, exhaustion, and self-care” on October 16, 2026, at 12:00 p.m., to learn more tips and find resources.
Growing up with autism – How parents can support their teenagers
Adolescence brings many changes. Teenagers develop their own ideas, want to become more independent, and increasingly grapple with questions of who they are and how they want to live. At the same time, friendships and a sense of belonging among peers become more important, while academic and social demands increase.
For adolescents on the autism spectrum, these changes can present additional challenges. Parents are often faced with the question: When does my child need support, and when – above all – does he or she need the freedom to find his or her own path?
Withdrawal can be an important need
School, conversations, group activities, or a highly stimulating environment can be very draining. Withdrawal can help teenagers process their experiences and regain their composure. The need for time alone should therefore not automatically be viewed as problematic.
Rather, it is important to be aware of changes. If a young person is withdrawing significantly more than usual, has lost interest in previous hobbies, or seems stressed over an extended period, it is worth taking a closer look and seeking a conversation.
A sense of belonging can take many forms
During adolescence, friendships and social relationships often become more important. But not every young person needs a large circle of friends or wants to spend a lot of time in groups.
For adolescents with autism, social situations can be particularly challenging – for example, because unspoken rules, irony, or shifting group dynamics are difficult to gauge. Parents can provide support by showing interest and offering opportunities for conversation without imposing specific ideas about what friendship or a sense of belonging should look like.
What matters is not the number of social connections, but whether the young person feels comfortable in their relationships.
Using strengths and interests as resources
Intense interests are a part of life for many people on the autism spectrum. They can bring joy, provide a sense of security, and be areas where young people develop special knowledge and skills.
Instead of viewing such interests merely as peculiarities, it is worth exploring the opportunities they hold. They may lead to connections with others, a hobby, new learning opportunities, or even initial ideas for a future career.
The feeling of being recognized and taken seriously for their own abilities can help young people develop a positive self-image.
Fostering independence step by step
Growing up also means increasingly making one’s own decisions. Young people need varying degrees of support in this process.
Parents can foster independence by gradually handing over responsibility and providing genuine choices. This can start with small, everyday decisions and later extend to matters such as scheduling, transportation, money, or future planning.
It is important to remember: independence does not have to mean being able to do everything on your own. Knowing when and how to ask for support is also an important skill.
Guiding without dictating the path
It can be challenging for parents to provide protection while also letting go. Especially when they know which situations are difficult for their child, the urge to resolve problems as early as possible can quickly arise.
But young people also need the opportunity to have their own experiences, make decisions, and figure out what works for them. Parents can remain a reliable source of support without dictating every step.
Empowering adolescents with autism, therefore, does not mean adapting them as well as possible to external expectations. Rather, it means taking their needs and strengths seriously, enabling self-determination, and working together to figure out what support is truly helpful on their journey into adulthood.
You can learn more about this topic on October 16, 2026, at 1:00 p.m. during our lecture “Between withdrawal and self-development: Supporting adolescents with autism”.
DIY creative time: Unwind together and recharge your batteries
A busy family day always calls for little moments to catch your breath. Especially after school, daycare, or a long day at work, shared rituals can help you transition from the hustle and bustle to a calmer state. Our five ideas combine creativity, movement, and relaxation, and are easy to try out together.
1. A quick family massage
A mutual massage can become a lovely family ritual. Whether it is hands, shoulders, or backs: using gentle stroking and circular motions, parents and children can take turns pampering each other for a few minutes. For younger children, the massage can be playfully combined with a little story – for example, by having raindrops “patter” on their backs with your fingertips. It is important that each person decides for themselves whether and where they would like to be touched.
2. Make your own calming jar
To make a “calm jar,” you will need a sealable glass jar or plastic bottle, water, and some glitter. If you would like, you can also add small beads, sequins, stars, or other lightweight decorative elements. When the jar is shaken, everything swirls around at first and then slowly settles back down. Watching this process can create a brief moment of calm and, at the same time, serve as a beautiful metaphor for how inner turmoil can also gradually subside.
3. 5-minute energy boost
We do not always need rest when we are stressed. Sometimes movement helps us let go of tension and then carry on with renewed energy. Five minutes is all it takes for a quick family activity: shake out your bodies together, stretch thoroughly, dance to your favorite music, jump up a few times, or take a short walk in the fresh air. This can be especially beneficial after long periods of sitting.
4. Family well-being cards: What helps me when …?
What helps me when I am angry? What do I need when it all gets to be too much? And what makes me feel better when I am sad or upset? Together, you can create small cards for different feelings and situations. Each family member adds their own ideas to the cards – for example, cuddling, spending time alone, talking, listening to music, or moving around. This not only creates a personal collection of small strategies for managing stress, but also helps children practice recognizing and naming their feelings, as well as talking about what they need in different situations.
5. Make a dreamcatcher
Making a dreamcatcher is a lovely creative activity to do together on a quiet afternoon. You will need, for example, a wooden or metal hoop, yarn or thread, and ribbons, beads, and feathers for decoration. Gradually stretch the web through the hoop and then decorate it however you like. Hanging it by the bed or in the child’s room, the dreamcatcher can become part of a personal bedtime ritual.
Our final tip
Relaxation does not look the same for everyone. While one child finds calm through crafting, another might need movement, closeness, or a moment to themselves. Try out together what works best for your family and which small rituals can be naturally integrated into your daily routine.