Being a parent can be one of the best and hardest jobs in the world. This is magnified tenfold when dealing with a son or daughter with a developmental disorder. Caring for a child with autism in Waterloo is an incredibly rewarding, yet challenging, journey. It’s not uncommon for parents to spend so much energy working on their child’s needs that they neglect their own well-being. That’s why self-care for parents of children with autism is important. Some will try to tell you that it’s a luxury, but it’s not, it’s a necessity in today’s day and age. By taking time for your own physical, mental, and emotional health, you are equipping yourself to best support your neurodivergent child. Monarch House can help you connect with the services you need.

Here are ten ways parents of children with autism can practice self-care.

1. Setting Realistic Expectations

Things are not always going to go the way you planned. Hiccups and bumps in the road happen. Try not to get overwhelmed by the demands of parenting a child with autism. One way to go about this is by setting realistic expectations for yourself and your child. This can help to reduce stress. Accept that not every day will be perfect, and celebrate the little victories as they come up. Give yourself permission to not be perfect all the time.

2. Making Time for Physical Activity

Getting the heart rate up is important. So try to get out of breath once a day. It will add years to your life. Doing regular physical activity is also critical for managing stress and maintaining better health overall. Whether it’s a brisk swim, a morning walk, an impromptu yoga session, or a sweaty workout at home—carve out the time to get your body in motion. It will boost your mood and energy levels too. Cut out things like doom scrolling Instagram, and replace it with a few pushups every time you get bored and have a moment to yourself. Maybe squeeze in a round of golf, or tennis, or squash. Try to find time for activities that you enjoy that also fit your schedule.

3. Prioritizing Mental Health

Your body isn’t the only thing that needs love and conditioning. Your mental health is important too. Raising a child with autism can be emotionally draining on the best of days. It’s important to recognize when you need help. Then go find it. Book some time with a therapist or counselor who specializes in working with families of children with autism. It doesn’t hurt to have a safe and comfortable space to gain perspective, process your feelings, and learn coping strategies. Therapy can provide this. Monarch House also offers psychotherapy/counseling to parents

4. Establishing A Support System

You’re not going through this alone. Don’t be shy about reaching out to other parents who are in the same boat. They will understand your experience. Monarch House offers parent coaching. We can also help to connect you with local support groups and online communities. Sharing your challenges and successes with others who “get it” can be incredibly validating. You’ll be able to find practical advice and emotional support from these meetings. Also at Monarch House, you will be meeting other parents in our lobby, and potentially attending our own parent support group.

5. Practicing Mindfulness

There’s a way to increase oxygen to the bloodstream without lifting a finger to exercise. It’s called meditation. And it works. It’s good for the brain too. It’s one mindfulness technique used to stay grounded in the present moment. Others include deep breathing, stretching, and progressive muscle relaxation. Even taking a few minutes each day to focus on your breath can reduce stress and anxiety. There are apps and online resources can guide you through mindfulness exercises.

6. Engaging in Hobbies

Sometimes you just need to do something fun to take your mind off everything. Find some activities that bring you relaxation and a little joy. It might be painting, reading, gardening, dancing, scrapbooking, or cooking. Engaging in hobbies can provide a much-needed break from caregiving duties. Not only that, having outside activities act as a reminder that you are more than your caregiving role.

7. Scheduling Regular Breaks

Take an extra five minutes in the shower. Maybe recline your seat in the parking lot and catch twenty winks. Having these little breaks is key to preventing burnout. For longer moments of still, book some time off for just you. Ask a friend or family member to take the reins for a while. Or arrange for respite care. Maybe swap caregiving duties with another parent. Breaks of any length can help you recharge and return to your parenting role with fresh energy. At lot of these suggestions also apply to emotional regulation for children with autism. Monarch House also hosts “date nights” for this reason. A time for parents to reconnect or take time to themselves while their child is safe with us.

8. Maintaining a Healthy Diet

What you put in your body makes all the difference in how your week is going to play out. It has been proven that nutrition plays a significant role in how we feel. Eat a balanced diet. For good energy levels avoid caffeine (counterintuitive but it’s true) and eat snacks with plenty of vegetables, fruits, nuts, and whole grains. This will also improve your overall mood. Try to avoid relying on sugar for a quick energy boost. It only leads to slumps and crashes later. Also, be sure to drink plenty of water for hydration. Monarch House has a list of healthy eating habits for children with autism.

9. Getting Adequate Sleep

“I’ll sleep when I’m dead,” is one of the worst attitudes that you can have in regards to your health. It will literally make you die faster. Still, sleep is often the first thing people sacrifice when life gets too busy. This is a terrible idea. There’s no downplaying how essential it is for your physical and emotional well-being. If you are having trouble falling asleep, adjust your schedule. Establish a bedtime routine that is the same every night: turn off your screens an hour before bed, pick up a good book and read for thirty minutes, and then clear your mind of all the worries of the day in a dark, well-ventilated room. Also limit your caffeine intake. The idea is to create a restful sleep environment, every night. If your child’s sleep patterns are affecting yours, consider consulting a sleep specialist for advice. Here is some more info about sleep difficulties in children with autism.

10. Seeking Help When Needed

You are not in this alone. There are hundreds of other parents in your city going through the same tribulations. So it’s okay to ask for help. There are options out there for you. It could be hiring a babysitter, using a meal delivery service, or enlisting the help of a cleaning service. Ask friends for help watching the kids one night, or the grandparents of children with autism. Implore their siblings to pick up some slack. Delegating tasks can lighten your load. Accepting help is far from a sign of weakness. It’s a proactive step toward maintaining your well-being.

It can seem like there are never enough hours in the day. But you still need to make time. If you are the parent of a child with autism in Waterloo, self care is crucial. By prioritizing your well-being, you not only improve your ability to care for your child but it also acts as a way for you to model the importance of self-care for them. At the end of the day, it’s important to remember that taking care of yourself is one of the best ways to take care of your child.