Essential Self-Care Strategies for Caregivers Taking Time Away Benefits Everyone

To be the best caregiver you can be to a child with autism spectrum disorder (ASD), you need to take care of yourself first. Here are some ways to reduce your stress and anxiety and improve your overall wellbeing: 

Practice Acceptance  

• Celebrate each of your child’s achievements and developmental gains when they occur instead of focusing on where your child needs to be or if they’re not hitting their goals, according to the Kennedy Krieger Institute.
• By simply accepting whatever is happening, the environment you’re in and your feelings about it in that moment, you can dial down your stress level. 

Start Journaling 

• Writing can be a great outlet to express your emotions and clarify your thoughts and feelings. 
• To help build resilience and improve your mood, consider creating a gratitude journal where you list three or more things that you’re grateful for each day.  

Take a Break 

• Get regular sleep so you can make better decisions, be more patient with your child and manage your stress. 
• Go for a walk, visit a friend, practice special breathing techniques or simply meditate for a few minutes every day. 
• If you feel guilty about doing any of these activities, remind yourself that a break will help you feel renewed for things you need to do when you’re done. 

Ask for Help 

• Don’t be afraid to reach out to family, friends and neighbors when you need an extra hand. 
• For example, is there someone who can cook dinner for your family so you can focus on caregiving? Can another family member pick up groceries or finish the laundry?  

Join an ASD Support Group 

• You’ll be able to meet and talk with others who are having the same experience as you. 
• Plus, support groups can provide you with insight into the ASD services available in your area. 

By carving out a little extra time each week for yourself, you’ll feel better and have more energy to support your child’s daily needs.