Back to School: All the Extra on Top of the Extra

 The Target aisles are exploding with crayons, cartoon backpacks, and enough glue sticks to hold the moon in orbit. Social media is full of “first day of school” outfit ideas. Pinterest keeps trying to convince me I should be making bento-box lunches shaped like woodland creatures.

And I just smile and nod… because I know better.

Yes, school season is here. And while most parents are thinking about lunches, early alarms, and wrangling their kids back into some sort of routine, those of us parenting kids with extra needs are gearing up for… well… all the extra on top of the extra.

We’re not just buying pencils. We’re stocking sensory tools, backup clothes, adaptive equipment, and enough snacks to keep the peace. We’re not just meeting the teacher. We’re briefing an entire team about medical histories, behavioral triggers, sensory preferences, and safety plans. And let’s not even whisper about the endurance test known as the IEP/504 meeting.

These things aren’t optional. They’re survival. But they take an extra toll on us—mentally, physically, and emotionally. It’s a load most people don’t see… and honestly, some days it feels heavier than the backpacks we send to school.

So, as the school year kicks off, here are three ways to protect your sanity and help prevent caregiver burnout:

1. Give yourself permission to drop the ball (on purpose).

Not every lunch has to be organic, color-coordinated, or cut into fun shapes. Not every email has to be answered within an hour. Decide what truly matters, and let the rest slide without guilt.

2. Make an “About Me” Binder for your kid’s teacher.

This is self-care disguised as preparation. Grab a small 3-ring binder and fill it with:

• Page 1: A short bio, favorite things, and hobbies
• Page 2: Triggers and tricks that help your child succeed
• Page 3: Emergency numbers, medications, and safety plans
  Tuck in favorite stickers, coloring pages, or reward charts. This gives the teacher a head start, saves you from repeating the same info 47 times, and sets your child up for success right from the start.

3. Bookend your day with your moments.

Even five minutes before the chaos starts and five minutes before you collapse—make it yours. Sip coffee in silence, stretch, stare at the clouds, scroll TikTok guilt-free. It’s amazing what a small ritual can do for your nervous system.

And Don’t Forget to Breathe

When it all starts to feel like too much, pause. Plant your feet on the floor, soften your shoulders, and try this simple reset:

• Inhale through your nose for a count of 4
• Exhale slowly through your mouth for a count of 8
• Repeat for at least 5 rounds

This little practice can calm your body, quiet your mind, and remind you that you’ve got this—even on the mornings when you’re running late and someone spills yogurt in the car.

Back-to-school will always be a little wild. But with a little planning, a lot of grace, and a breath or two just for you, we can get through it without completely losing ourselves in the process.

Here’s to a school year full of progress, patience, and the occasional nap.