Looking After the Parent: a self-care worksheet for Pacific parents and carers
Pacific parents often put everyone else first: children, elders, church and extended family. That love is a strength, but an empty cup helps no one. This worksheet helps you notice what fills and drains your cup and choose one small step.
Secure checkout. The PDF is emailed straight away. See our refund policy.
What is inside
- A cup check: running low, getting by, full enough
- What can fill your cup and what can drain it
- A worked example: Losana, a mum caring for her father
- A “your turn” page: one 10-minute thing, who can help, one thing to say no to or share
Who it is for: Parents, carers and anyone who gives a lot to family and community.
Go deeper with a guide
Like this worksheet? These longer guides build on it, with more worked examples and scripts.
Pasifika Anxiety & Stress Relief Guide
A$19How stress, panic and overwhelm show up in the body, with CBT-informed exercises and slow breathing.
See the guidePacific Parents’ Toolkit
A$29A 47-page toolkit with seven worksheets for family talanoa, elders, discipline, school and caring for yourself too.
See the guideQuestions
What do I receive?
One PDF with 2 printable pages, delivered by email straight after purchase.
Can I print it more than once?
Yes, for your own family or household. Please do not share, resell or post the file online.
Is this therapy?
No. It is an educational worksheet for reflection and conversation. It is not therapy, diagnosis or emergency help. If things feel too big, see a doctor or call Lifeline 13 11 14 (Australia) or 1737 (New Zealand), or 000 / 111 in an emergency.
Is it made for one Pacific culture?
No. It is inspired by values shared across many Pacific communities, and families differ. Adapt it to your own.