Self Care

🪷Self-care 🪷

Being the parent or caregiver of autism means monitoring your child’s health, scheduling appointments, and keeping track of medications. Not to mention the added responsibilities you may have at home and work. All of this can be tough to manage and leaves you with little time to look after yourself.

We need to remember the airplane analogy: you need to put your oxygen mask on first otherwise you’ll be limited in how much you’re able to help them.

Burnout🔥

Parents who are the main caregivers for kids with special needs can be at risk for burnout, especially if they don’t have enough support themselves. Symptoms of burnout include anxiety, depression, feeling tired, and feeling cut off from other people.

Here are some things you can do to avoid burnout.

Take care of your mental health 🧠

Go for a walk

Exercise

Meditate

Eat healthy

Stay hydrated

Focus on positivity

Make sure you're getting enough sleep

Get a hobby

Meet up with friends

Look for a support group

Allow yourself to feel 💓

Accept your feelings, whatever they are don’t push them away. Acknowledging your emotions is a healthy thing to do.

Give yourself time. Negative feelings won’t stay forever, but they can come back from time to time, you’ll get better at recognizing the feelings and dealing with them. Trust that you are doing the best you can with your circumstances. When you lift yourself, your ability to take care of yourself and your child improves.

Take advantage of respite care 💫

If you don’t have a family you can rely on or money to hire babysitters, something called “respite care” can help. Respite care provides temporary help so you can take a break from constant caregiving.

The many types of respite care include:

* a caregiver who comes to your home for a few hours daily, weekly, or as needed

* drop-off day programs (at a school, health care facility, or faith-based or volunteer agency) that provide activities

* daily or weekly respite programs offered by a community-based agency, host family, residential facility, or sleepaway camp.

Some parents of children with disabilities avoid taking advantage of respite care services for their children or feel pressured to “do it all on their own.” They may be anxious about their children not receiving proper or attuned care, or they may feel guilty about needing a break. In fact, allowing yourself and your child to be supported by trained caregivers can offer both of you a positive “time out” from each other, allowing you to hit the figurative reset button. It can help you replenish your emotional resources so you can be stronger and more resilient in your parenting.

Do One Thing You Love Each Day🥰

You may have a hobby that you don’t have the chance to do often. Set aside a short time each day to participate in something you love to do. Paint, read, bake, volunteer, or try something completely new! These hobbies may seem small, but they are a way for you to focus on self-improvement and participate in something fun. Your free time can also be used to relax rather than pursue a hobby. Watch your favorite comedy show and laugh along with your family, play a board game, or make a playlist of your family’s favorite songs and listen to them together. Doing something fun with your loved ones can be just as rewarding as pursuing a solo hobby.

It takes a village, but you need to ask ☝🏻

Another obstacle to getting help is that you may be afraid to ask. But in truth, people who genuinely want to help may not know how. Parents need to be fairly direct. “Could you watch the kids on Wednesday so that I can get a haircut?” “If I give you a list, could you pick up the groceries?” These specific requests make it easier for family and friends to pitch in while not feeling out of their depth.

Talk with Friends and Family 👩🏼‍🤝‍👨🏽

Connecting with friends and family either virtually or in person is a good way to decompress if you are feeling overwhelmed. If you are experiencing caregiver overload, talking to another parent or caregiver of a child with Autism may offer you some additional guidance.

🌟The most important aspect of self-care is remembering that it means something different to everyone. Finding what is right for you to preserve your physical, mental, and emotional wellness is key. You can use these suggestions as starting points on your self-care journey.🌟