How to Practice Self-Care as a Parent of a Child with Autism
As a parent of a child with autism, more often than not, your needs come second, third, or fourth. There’s a lot you need to juggle, and the list seems to never end. The US Department of Health and Human Services reported that 48% of parents say that most days their stress is completely overwhelming compared to 26% among other adults. Worries about your child’s safety, health, and future can be all-consuming. Sound familiar? That’s why we’ve put together a list of practical self-care activities and tips to help parents reduce stress, prioritize their own well-being, and build resilience:
Self-Care Tips for Parents:
1. Create Moments of Joy
Self-care isn’t about being alone—it’s about doing what truly fills your cup. Whether it’s a quiet moment to yourself or quality time with loved ones, choose activities that bring you joy and nourish your mind and body. Here are some ideas:
- Family Fun: Plan simple activities like a movie night, board games, or a picnic that everyone can enjoy.
- Take a Walk or Exercise: Even a 10-minute walk can improve your mood and provide a break. Yoga or stretching at home is also great for relaxation.
- Celebrate Small Wins: Acknowledge and reward yourself for small parenting victories or milestones.
- Hobbies: Rediscover or start a hobby, like painting, gardening, or knitting, even if it’s just for a few minutes at a time.
- Short Breaks: Schedule 15-30 minutes daily for yourself to read, listen to your favorite songs, listen to a podcast, or watch a favorite show.
2. Find Your Support Team
Parenting can feel overwhelming, but you don’t have to do it alone! Surrounding yourself with the right support system is key to reducing stress and maintaining balance. Take the first step—reach out and connect. Here are some great options:
- Join a Support Group: Connect with other parents through local or online autism parent groups who understand your journey
- Counseling or Therapy: Speaking to a therapist can help you process your emotions and develop healthy coping strategies.
- Journal Your Thoughts: Write down your feelings to clear your mind and gain perspective.
- Ask for Help: Lean on family, friends, or care providers for support when needed.
3. Focus on Building Resilience & Self-Compassion
Social media often highlights picture-perfect parenting, but real life comes with challenges. Instead of comparing, focus on managing stress and giving yourself grace. Here are a few ways you can thrive through the ups and downs:
- Educate Yourself: Learn about autism to better understand your child’s needs and feel more empowered. Your ABA therapy team can help with this!
- Gratitude Practice: Reflect on three things you’re grateful for each day to shift your focus to positive aspects of life.
- Personal Goals: Set small, achievable goals outside of parenting to give yourself a sense of accomplishment.
- Let Go of Guilt: Recognize that prioritizing your well-being isn’t selfish—it’s necessary.
Remember, You Deserve Care Too
Parenting a child with autism is rewarding but can also be overwhelming. With endless responsibilities, it’s easy to put yourself last—but your well-being matters. By creating moments of joy, building a support system, and practicing self-compassion, you can manage stress and navigate challenges with more ease. Remember, taking care of yourself isn’t selfish—it’s essential for you and your child to thrive.
InBloom Autism Services specializes in early intervention ABA Therapy. Our certified therapists undergo training to implement teaching programs specifically designed for children aged 5 and under with autism. Our Learning Centers also offer a safe and enjoyable environment for children to interact and practice social skills with their peers. Find a Learning Center near you!
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