Stress Awareness Month: Small Actions, Big Change

Supporting the Mental Health of Families Affected by Duchenne

Stress Awareness Month is a time to pause and reflect on the emotional challenges we carry, especially for those living with or caring for someone with Duchenne Muscular Dystrophy.

Whether you’re a young person managing life with Duchenne or a parent, carer, or healthcare provider supporting them, stress can show up in many forms: fatigue, anxiety, loneliness, overwhelm, or simply the quiet mental weight of day-to-day life. But even the smallest actions can make a real difference.

💬 Connect With Someone

Duchenne can be isolating—but you're not alone.

Check in with someone in your support network, reach out to a friend, or join a community that understands.

For patients, talking to a peer who shares their experience—or a trusted adult—can help them feel seen and heard.

For carers, even a quick coffee or a text to another parent can lift the weight you carry. You deserve support too.

😴 Prioritise Sleep

Rest is a necessity, not a luxury.

We know that consistent sleep isn’t always possible—especially when you're managing night-time care. But small steps can help make rest more restorative:

Reduce screen time in the evening
Keep your bedroom a calm, tech-free zone
Write tomorrow’s to-do list so it’s not circling your mind
Avoid caffeine after 4pm

Creating a calming sleep routine can help patients feel more secure at bedtime—and gives carers a better chance to unwind.

🚶 Move in Your Own Way

Movement looks different for everyone. What matters is that it feels good.

For boys and young men with Duchenne, movement might mean gentle physio, assisted stretches, or simply changing positions for comfort.

For carers, it could be walking the dog, dancing in the kitchen, or stretching between appointments.

It’s not about fitness goals—it’s about letting your body release tension, in a way that works for you.

🌳 Spend Time in Nature

Fresh air and green spaces are powerful tools for mental clarity.

Whether it’s eating lunch outside, sitting in the garden, or wheeling through a local park—being in nature resets the nervous system.

For patients, nature offers beauty, stimulation, and space to feel free. For carers, it's a moment to breathe deeply and be present. Even five minutes counts.

🌬️ Breathe Deep

Slow breaths help us slow down inside.

Stress causes shallow breathing, which can increase anxiety. Try this simple pattern:

Inhale for 4 seconds
Hold for 4
Exhale for 6

You can practice this alone or together with your child. It’s a quiet way to bring calm into the room—anytime, anywhere.

🧘 Practice Mindfulness

When life feels out of control, mindfulness brings us back to now.

This could be a guided meditation, a moment of stillness, or just noticing how your cup of tea feels in your hands.

You don’t need silence or perfect conditions—just attention.

Mindfulness helps patients build emotional awareness, and helps carers soften moments of overwhelm. It’s not another task. It’s a tool.

❤️ You Are Not Alone

At Harrison’s Fund, we know that caring for a child with Duchenne is both a labour of love and a heavy emotional lift. This Stress Awareness Month, we want to remind you: