What I Wish I Knew: A Parent’s Guide to Navigating Special Education

When I first stepped into the world of special education as a parent, I thought I was prepared. I’m a licensed therapist and I had already spent years working inside the school system. But nothing truly readied me for what it feels like to sit on the other side of the table; this time, as a mom advocating for her child.

Like many parents, I quickly discovered that the special education system is complicated, full of acronyms, timelines, and legal language that can make your head spin. I also learned that even when you know the system and language professionally, it feels very different when it’s your own child.

While not a replacement for a comprehensive list or lesson on special education law, this post is my attempt to share the things I wish someone had told me in the beginning, including rights, terms, processes, and encouragement that may make advocating for your child a little less overwhelming. Coming from a place of professional knowledge and personal experience, my hope is that you’ll feel more confident walking into meetings, asking the hard questions, and remembering that you are your child’s best advocate.

Disclaimer: I'm not an attorney, and this post is not intended as legal advice. Special education laws and timelines can vary by state, so always double-check details with your local school district or a qualified legal professional if you need specific guidance.

Parent Rights

One of the most important things I’ve learned as a parent in the special education system is that we have rights, and they matter. These are just a few rights I found helpful to keep in mind for myself, and have often used to reassure my clients who navigate the special education world. 

• 90 days right: When you put in a written request for your child to be evaluated for services, at any time during the year,  the school is on the clock. They have 90 days to complete the evaluation and let you know if your child qualifies for services, and set up a plan. That timeline is there to protect your child from unnecessary delays, so don’t be afraid to hold the school accountable. I recommend emailing your request directly to your child's teacher and/or principal so that you have your own record of when the request was made. 

• Support in meetings: You also don’t have to walk into meetings alone. You have the right to bring someone with you; whether that’s a professional advocate, a lawyer, or even just a trusted friend who can take notes and help you feel supported. Having another voice in the room can make a huge difference. My own experience working with a professional advocate was invaluable. 

• Right to appeal: If you disagree with what the school decides, you don’t have to just accept it. You have the right to appeal. That might mean asking for mediation, filing a complaint, or requesting a due process hearing. These options exist because your perspective matters.

• Right to contribute and/or request records: Most importantly, remember that you are an equal member of your child’s team. The school cannot create or finalize a 504 Plan or IEP without parent/guardian input. You also have the right to see all of your child’s records, so you know exactly what’s being said and done on their behalf. It was easiest for me to request copies of everything at meetings and keep them in a folder on my Google drive for reference. 

Common Terms & Processes

One of the biggest challenges I faced early on was simply keeping up with all the acronyms. The special education world has a language of its own, and at first I felt like I needed a dictionary just to follow along in meetings. Here are a few of the most common terms you’ll likely hear:

• When your child needs extra support at school, you’ll often hear two terms: a 504 Plan and an IEP. While they sound similar, they serve different purposes.

• A 504 Plan is designed to give children with a physical or mental impairment access to the classroom. It provides accommodations (things like extra time on tests, preferential seating, or movement breaks) that help a student learn alongside their peers. It doesn’t change what your child is taught, just how they access the learning. 

• An IEP, or Individualized Education Plan, goes a step further. It’s meant for children whose disabilities require specialized instruction. An IEP not only lists accommodations but also sets specific learning goals and provides services like speech therapy, occupational therapy, social work, or small-group teaching. It’s a legally binding plan under federal education law that shapes how your child is taught, not just how they access the classroom.

In short: a 504 Plan levels the playing field, while an IEP changes the game plan to meet your child’s unique learning needs.

• LRE:  You might come across the term LRE, which stands for Least Restrictive Environment. This means schools are required to educate children with disabilities alongside their peers as much as possible, providing supports before moving a child into a more separate setting.

• FAPE: Another big one is FAPE, or Free Appropriate Public Education. In simple terms, this is your child’s federal right to an education at no cost to you, designed to meet their unique needs.

• FBA & BIP: If your child struggles with behavior, the school may suggest an FBA, or Functional Behavioral Assessment. This is a way to figure out why certain behaviors are happening. From there, the team may create a BIP, or Behavior Intervention Plan, which lays out strategies and supports to help your child succeed.

• Related Services: You might also hear about related services—things like speech therapy, occupational therapy, or social work—that can be written into an IEP if they’re necessary for your child to learn.

• PWN: And when changes are proposed (or denied) in your child’s plan, the school must give you a Prior Written Notice (PWN), which is a formal document explaining what decisions were made and why.

Final Thoughts

It’s a lot to take in, but the more familiar you become with the language, the more confident you’ll feel in those meetings. You don’t have to be fluent in “SPED-speak” right away. Just knowing the basics can help you keep the focus where it belongs—on your child.

Navigating the special education system is rarely straightforward, but you don’t have to do it alone or feel powerless in the process. By learning our rights as parents and trusting our role as equal members of the team, we can approach each meeting with greater confidence. While school professionals bring expertise to the table, we as parents/guardians can bring something no one else can, and that is deep, personal knowledge of our children. Our inclusion and advocacy on the IEP team for our children is not only our right, but is essential and powerful, and is exactly what our children need to learn and thrive.

Looking for additional support? If you’ve been thinking about starting therapy—or returning to it—this is your reminder that you don’t have to walk through life’s challenges alone. I am here to provide a safe, supportive space where you can process, heal, and discover new ways to move forward with confidence and clarity.

Life Transitions: 8 Tips for Navigating Change with Grace and Resilience

What Is a Life Transition?

Life transitions are moments of change that invite us to pause and reflect on who we are and who we want to become. While transitions can happen at any stage of life, they often feel particularly intense during midlife, retirement, or other pivotal periods. It’s normal to feel uncertain, anxious, or even sad during these times—these emotions are part of what it means to be human.

Examples of Life Transitions:

• Getting married

• Pregnancy or becoming a parent

• Divorce or separation

• Leaving home or moving to a new place

• Empty nest syndrome

• Career change or job loss

• Health challenges or serious illness

• Significant loss (person, pet, or anything important)

• Retirement

Why Do Transitions Feel Overwhelming?

Change can feel like stepping into the unknown. Our minds naturally crave predictability, so when the familiar shifts, we may feel anxious, vulnerable, or even mourn the life we once had. Sometimes this stress can show up as trouble sleeping, changes in appetite, or even feelings of depression or anxiety. When it becomes too much to handle on your own, it may even meet the criteria for an adjustment disorder, which is a normal response to major life changes (O'Donnell et al., 2019).

Finding the Silver Lining

Though change can be challenging, it also carries opportunities for growth. Research shows that successfully navigating transitions can strengthen resilience, boost confidence, and increase emotional awareness (Peng et al., 2025). You may discover new skills, uncover what truly matters to you, or develop a deeper sense of self. Even transitions we didn’t choose can bring unexpected benefits.

Coping with Change: Evidence-Based Strategies

Here are ways to care for yourself and navigate life’s transitions with compassion and clarity:

1. Acknowledge Your Emotions: Allow yourself to feel whatever arises—fear, sadness, excitement, or relief. Naming your emotions validates them and begins the healing process.

2. Reach Out for Support: Lean on friends, family, or support groups. Sharing your experience reminds you that you are not alone.

3. Practice Self-Compassion: Be gentle with yourself. Adjusting to change takes time, and it’s okay to stumble along the way.

4. Take Care of Your Body: Sleep, nutrition, and movement all influence your emotional well-being. A healthy body supports a resilient mind.

5. Use Active Coping Strategies: Problem-solving, goal-setting, or positive reframing can help you feel more in control of your new circumstances (Sundqvist et al., 2024).

6. Reflect on Your Values: Clarifying what matters most to you can guide your decisions and help you move forward with intention.

7. Build New Routines: Small, consistent habits create stability amidst uncertainty.

8. Allow Yourself Time: Life transitions are a journey. Celebrate small wins and notice how you grow along the way.

When to Seek Professional Help

If the stress of change feels unmanageable, or if you notice persistent sadness, anxiety, or thoughts of self-harm, reach out for professional support immediately. Therapists can provide a safe space to explore your emotions, develop coping strategies, and navigate life’s transitions with guidance and care (Novaković et al., 2025).

At Summit Family Therapy, we honor the courage it takes to face life’s transitions. You do not have to navigate these changes alone. Together, we can explore your feelings, clarify your goals, and help you move forward with hope and confidence.

Sources

1. O'Donnell, M. L., et al. (2019). Adjustment Disorder: Current Developments and Future Directions. International Review of Psychiatry.

2. Novaković, I. Z., et al. (2025). Mental health during and after the COVID-19 pandemic. Psychiatry and Clinical Neurosciences.

3. Peng, M., et al. (2025). Relationships between emotional intelligence, mental resilience, and adjustment disorder in newly licensed registered nurses. Journal of Advanced Nursing.

4. Sundqvist, A. J. E., et al. (2024). The influence of educational transitions on loneliness and mental health among emerging adults. Journal of Youth and Adolescence.

5. Parola, A., et al. (2025). Resources and personal adjustment for career transitions in adolescents. Journal of Vocational Behavior.

PTSD vs. C-PTSD: Understanding the Differences

When people talk about trauma, the term “PTSD” often comes up. But in recent years, another diagnosis has gained recognition: Complex Post-Traumatic Stress Disorder (C-PTSD). While both involve the lasting impact of trauma, they are not the same. Understanding the differences can help individuals find the right kind of support and healing.

What is PTSD?

Post-Traumatic Stress Disorder (PTSD) typically develops after experiencing or witnessing a single traumatic event—or a few distinct traumatic events. These events often involve life-threatening situations, such as:

• Military combat

• Natural disasters

• Serious accidents

• Assault or violent crime

Symptoms of PTSD often include:

• Flashbacks or intrusive memories

• Nightmares

• Hypervigilance or being “on edge”

• Avoidance of reminders of the trauma

• Emotional numbing or detachment

PTSD is the mind and body’s way of staying on alert after something overwhelming and unsafe has happened.

What is C-PTSD?

Complex PTSD (C-PTSD) develops from ongoing or repeated trauma over time, especially in situations where a person feels trapped and powerless. This might include:

• Chronic childhood abuse or neglect

• Domestic violence

• Long-term captivity, trafficking, or oppression

• Repeated emotional, physical, or sexual abuse

In addition to the core PTSD symptoms, people with C-PTSD often experience:

• Deep shame or guilt

• Difficulty trusting others

• A negative self-image (“I’m worthless,” “I’m broken”)

• Emotional regulation struggles (intense anger, sadness, or numbness)

• Persistent feelings of helplessness or hopelessness

• Challenges with relationships and attachment

While PTSD may feel like the nervous system is “stuck in the past,” C-PTSD often feels like trauma has woven itself into a person’s sense of identity and daily life.

Why the Distinction Matters

Recognizing the difference between PTSD and C-PTSD is important for healing. Traditional PTSD treatments may not fully address the relational wounds, shame, and chronic stress patterns seen in C-PTSD. Complex trauma often requires a slower, gentler, and relationship-focused approach to restore safety and self-worth.

Pathways to Healing

The good news is that both PTSD and C-PTSD are treatable. Therapy can help you reconnect with your body, process memories safely, and begin to rewrite the story trauma has left behind. Helpful approaches may include:

• EMDR (Eye Movement Desensitization and Reprocessing)

• Somatic and body-based therapies

• Trauma-informed cognitive or narrative therapy

• Supportive group therapy or community connection

Final Thoughts

Whether you identify with PTSD or C-PTSD, you are not alone—and what happened to you does not define your worth. Healing may look different for each person, but with the right support, it is possible to find peace, strength, and connection again.

At Summit Family Therapy, I specialize in working with trauma survivors, helping them gently rebuild safety, self-trust, and resilience. If you’re ready to take the next step in your healing journey, I invite you to schedule a session with me, Dr. Courtney Stivers.

When Life Hits Hard: How Critical Incident Stress Debriefing Can Help

Life is complex enough, but there are moments when it suddenly becomes even more overwhelming. These moments are what we call a crisis. A crisis often feels traumatic, and in an instant, our lives are altered forever. It could be a terrorist attack, a violent crime, a natural disaster, or another event that strikes deeply.

When a crisis happens in a shared space—like a workplace, school, sporting event, or office—it becomes a collective tragedy. For example, when staff at a factory witnessed a coworker injured in a violent industrial accident, the impact rippled through the entire team. Recognizing the need to support their employees, the management reached out to a trained professional to conduct a Critical Incident Stress Debriefing (CISD).

What is a CISD?

As a mental health professional, I facilitate CISDs to help individuals and groups process traumatic events. During a CISD, we discuss what happened, what we are feeling, and how we can begin to heal. The first step is creating a safe, confidential space where participants can openly share their experiences and start to explore the question: “Where do we go from here?”

CISDs are flexible—they can occur immediately after a crisis, a week later, or even years after the event. While a CISD is not psychotherapy, it serves as an opportunity for emotional repair and education, helping participants understand that their reactions are normal. Human beings are not built to handle crises effortlessly, so it’s expected that our emotional and physical responses may feel intense or confusing.

What Happens During a CISD

1. Sharing Thoughts and Feelings: Participants describe what they experienced and how they are feeling now. This helps normalize their reactions and fosters connection.

2. Educational Component: We discuss common stress reactions and coping strategies, helping participants understand their responses to trauma.

3. Questions and Discussion: Participants ask questions, often uncovering insights that strengthen the healing process.

4. Referrals for Further Support: If needed, participants are connected with mental health professionals for additional care.

A CISD is a starting point for healing, giving people a structured environment to process life when it has thrown its hardest punches. It reminds us that while we cannot always control what happens, we can take meaningful steps toward understanding, connection, and recovery.

Integrating Nutrition and Lifestyle for Mental Health: A 2025 Update

Mental health disorders such as depression, anxiety, bipolar disorder, and ADHD are prevalent, affecting millions globally. Recent research underscores the significant role of nutrition and lifestyle interventions in managing these conditions, offering complementary approaches to traditional pharmaceutical treatments.

🌱 Nutritional Psychiatry: A Growing Field

Nutritional psychiatry examines how dietary patterns and nutrients influence mental health. Studies indicate that dietary interventions can alleviate symptoms of depression and anxiety. For instance, a meta-analysis revealed that dietary interventions significantly reduced depressive symptoms compared to control conditions.

Furthermore, a comprehensive review highlighted the potential of specific nutrients, such as omega-3 fatty acids and B vitamins, in managing mood disorders.

🥗 The Mediterranean Diet: A Protective Pattern

The Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats, and lean proteins, has been associated with improved mental health outcomes. Adherence to this diet correlates with lower levels of depression and anxiety.

Conversely, high consumption of ultra-processed foods has been linked to increased risk of mental health issues, emphasizing the importance of dietary choices in mental well-being.

🍬 Sugar and Addiction: Implications for Mental Health

Excessive sugar intake can impact brain chemistry, potentially leading to addictive behaviors. Research suggests that sugar consumption activates dopamine and opioid pathways in the brain, similar to addictive substances.

Additionally, low dopamine levels associated with sugar withdrawal may contribute to cravings and continued consumption, highlighting the need for mindful dietary habits.

💤 Sleep: A Cornerstone of Mental Health

Quality sleep is crucial for mental health. Studies indicate that sleep disturbances are bidirectionally related to mood disorders, with poor sleep contributing to and resulting from conditions like depression and anxiety.

Implementing good sleep hygiene practices—such as maintaining a consistent sleep schedule, creating a restful environment, and limiting screen time before bed—can improve sleep quality and, by extension, mental health.

🏃‍♀️ Exercise: Enhancing Mood and Cognitive Function

Regular physical activity has been shown to elevate serotonin levels and regulate stress hormones, contributing to improved mood and cognitive function. Engaging in enjoyable activities, setting achievable goals, and exercising with a partner can enhance adherence and overall mental health benefits.

🧠 Integrating Approaches for Optimal Mental Health

Combining nutritional interventions with lifestyle modifications can accelerate therapeutic outcomes. For example, a ketogenic diet has shown promise in helping stabilizing mood and cognitive function in individuals with bipolar disorder.

Collaborating with healthcare providers trained in nutritional and integrative interventions can help individuals identify essential nutrients, develop personalized dietary strategies, and incorporate lifestyle changes to support mental health.

If you are interested in taking the next step in your mental and physical health, I have training in nutritional and integrative interventions. Give our office a call at 309-713-1485 or email info@summitfamily.net. I look forward to finding solution together!

Sources:

1. Opie RS, O’Neil A, Itsiopoulos C, et al. The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials. Public Health Nutr. 2015;18(11):2074-2093. PMC6455094

2. Jacka FN, O’Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Med. 2017;15:23.

3. Harvard Health Publishing. Mediterranean diet may help ease depression. 2023.

4. Hall KD, et al. Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metab. 2019;30(1):67-77.

5. Lenoir M, et al. Intense sweetness surpasses cocaine reward. PLoS One. 2007;2(7):e698.

6. Kessler RC, Bromet EJ. The epidemiology of depression across cultures. Annu Rev Public Health. 2013;34:119-138.

7. Stanford Medicine. Sleep and mental health: What the science says. 2025.

8. Verywell Mind. What is sleep hygiene? 2024.

9. News-Medical.net. UCLA Health launches study on ketogenic diet for bipolar disorder in youth. 2025.

10. The Guardian. Metabolism and diet linked to bipolar depression, scientists say. 2024.