Caring for the Parent: Self-Care for Caregivers of Children with Autism

If you’re a parent of a child with autism, you’ve probably heard the phrase “You can’t pour from an empty cup.” It’s true—but when you’re balancing therapy schedules, IEP meetings, meltdowns, meal prep, and maybe even work on top of it all, that cup can feel permanently empty.

Here’s the thing: self-care doesn’t have to mean spa days or weekend getaways (though those are great, too). It’s about small, consistent actions that protect your energy and help you show up for your child—and yourself—with patience, clarity, and compassion.

🌱 Rethink What Self-Care Really Means

Self-care for parents of kids with ASD often looks different than the “treat yourself” version on social media. It might mean:

Saying no to one more appointment this week.
Accepting help from a friend or grandparent.
Taking 10 minutes to drink your coffee while it’s still hot.
Using respite care or therapy time to rest, not run errands.

These aren’t indulgent—they’re essential. They remind your nervous system that you matter, too.

💬 Finding Your People: Support Systems That Actually Help Parents

You don’t have to do this alone. Real support makes all the difference. Consider:

Parent support groups: Local or online, where you can connect with others who get it. (Many ABA and autism organizations host these regularly—ask your clinic!)
Therapist or counselor: Especially one experienced with caregiver stress or neurodiverse families.
Your child’s care team: Your BCBA, SLP, or OT can help you problem-solve and set realistic expectations for home.
Community resources: Check for sensory-friendly events, respite programs, or family nights in your area.

💡 Tip: At our ABA Solutions, we encourage caregivers to share feedback and connect with our team when they feel stretched thin—we’re here to help your family as a whole, not just your child’s goals.

🧘‍♀️ Tiny Moments of Calm (That Actually Fit Into Your Day)

Big changes start small. Try:

Deep breathing or stretching for one minute between transitions.
Listening to a calming playlist during car rides.
Journaling one thing that went right each night.
Setting your phone down during meals or bedtime.

Even 2-3 minutes of intentional calm can reset your body and brain.

💖 Remember: You Deserve Support, Too

You are your child’s greatest advocate—and that takes energy, empathy, and endurance. The more supported and cared for you feel, the stronger your family becomes.

If you’re looking for autism services that support both children and caregivers, we are here to help. Reach out anytime to learn more about our family-centered ABA programs and resources for parents.