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As a parent of an autistic child, it’s natural to pour every ounce of energy into meeting your child’s needs. But here’s the truth, taking care of yourself isn’t selfish, it’s survival. You cannot pour from an empty cup, and your well being is just as important as your child’s.
Why Self Care Matters More Than Ever
Parenting a neurodivergent child can be rewarding, but also overwhelming. Between appointments, therapies, school meetings, and everyday responsibilities, it’s easy to lose sight of your own needs. But when you neglect yourself, burnout, emotional exhaustion, and even illness can follow.
Self care isn’t about putting yourself before your child, it’s about making sure you’re strong enough to keep showing up for them.
When you feel rested, supported, and emotionally steady, you’re more patient, present, and resilient. That’s not selfish, it’s strategic love.
Real World Self Care Tips for Parents of Autistic Children
You don’t need a spa weekend to care for yourself. Often, the smallest changes make the biggest difference.
Prioritise Sleep
Sleep is the foundation of emotional and physical health. Try to stick to a calming bedtime routine and grab naps when possible. Even small bursts of rest can boost your clarity and mood.
Take Short Breaks
Even 10–15 minutes to yourself can help you reset. Read, stretch, sip a quiet cup of tea, whatever nourishes you in the moment.
Set Boundaries
It’s okay to say no. Whether it’s to extra work, social obligations, or even family requests, your capacity matters. Protect your time and energy.
Ask for Help (and Accept It)
You do not have to do this alone. Lean on your partner, family, friends, or professionals. Whether it’s someone watching the kids or just unloading the dishwasher, it counts.
Move Your Body
Exercise helps release stress and boosts mood. You don’t need a gym membership, walks, a jog, or dancing in your kitchen all do the trick.
Talk to Someone
If you’re feeling overwhelmed, a therapist or counsellor can offer tools to cope, process emotions, and feel heard without judgement.
Rediscover Joy
What did you love before life became so busy? Whether it’s drawing, gardening, writing, or music, make space for something that’s just for you.
Join a Support Group
Talking to other parents who “get it” is powerful. Online or in person groups can offer comfort, solidarity, and advice you won’t find anywhere else. Join our Parent Network.
Let Go of Guilt
If you’ve ever felt guilty for wanting time to yourself, you’re not alone. Many parents feel shame for needing a break, thinking it somehow means they’re failing.
Here’s the truth: You are a better parent when you’re well.
Taking care of your own needs models self respect and emotional intelligence for your child.
You are doing your best and that is more than enough.
Signs You May Be Burnt Out
Burnout doesn’t always look like a breakdown. Often, it sneaks up quietly. Here’s what to watch for:
Constant fatigue (even after resting)
Emotional numbness or overwhelm
Irritability or short temper
Lack of interest in things you used to enjoy
Frequent illnesses or physical symptoms
If any of these sound familiar, it’s time to prioritise your well being. The earlier you address it, the easier it is to recover and regain balance.
Key Takeaways
Self care is not optional, it’s essential for sustaining your parenting journey. Small actions, like setting boundaries and getting sleep, make a big impact. Asking for help or seeking professional support is a strength, not a weakness. You deserve rest, joy, and time for you.
You’re Not Alone
At Barney’s Box, we believe caring for yourself is part of caring for your child. Our community is here to lift each other up, through the hard days, the victories, and everything in between.
Join us today to connect with other parents who understand, share your journey, and get the support you deserve.
