Caring for a child with autism is rewarding, but can also be demanding in ways that aren’t always visible. Between daily routines, therapy schedules, advocacy, and emotional labor, many caregivers find themselves running on empty, even as they continue to show up for their child every day.
Earlier this year, we explored this reality in our blog post, The Power of Pause: Why Caregiver Self-Care Matters, where we talked about an important truth: caring for yourself is essential to caring for your child. When stress builds and energy is depleted, it becomes harder to stay patient, calm, and emotionally present.
While understanding why self-care matters is an important first step, many caregivers still face a very real question: “How do I take care of myself when I already feel stretched thin?”
The good news is that self-care doesn’t have to be complicated or time-consuming. Small, realistic habits—built into your existing routine—can make a meaningful difference over time. Below, we’re sharing 10 simple self-care habits for autism caregivers that are designed to be approachable, flexible, and doable, starting today.
10 Simple Self-Care Habits You Can Start Today
Stay Hydrated and Fuel Your Body
Skipping meals or forgetting to drink water can increase fatigue and stress. Keeping hydration and nutrition simple can make a noticeable difference in how you feel.
Try this: Keep a water bottle nearby and choose easy snacks like fruit, yogurt, or trail mix that don’t require prep.
Add Gentle Movement to Your Day
Movement doesn’t have to mean exercise classes or long workouts. Even gentle movement can help release tension and improve your mood.
Try this: Take a short walk, stretch while your child plays, or do a few minutes of movement between tasks.
Get Fresh Air When You Can
Fresh air and natural light can be grounding, especially during stressful moments. Even brief time outside can help reset your nervous system.
Try this: Step outside during a break, walk to the mailbox, or sit outdoors while your child engages in a calming activity.
Take a Moment to Reflect
Caregiving often means carrying a lot mentally and emotionally. Writing things down can help clear your mind and process the day.
Try this: Write one sentence about something that went well today — no matter how small.
Support Better Sleep Habits
Sleep can be hard to protect, but even small nighttime routines can help your body wind down.
Try this: Dim the lights, put your phone away 30 minutes before bed, or create a calming cue like reading or listening to soft music.
Accept Help When It’s Offered
You don’t have to do everything on your own. Accepting help is not a sign of weakness — it’s a way to protect your energy.
Try this: Let someone help with a meal, an errand, or childcare when the opportunity comes up.
Take Breaks From Information Overload
Researching, scrolling, and comparing can quickly become overwhelming. It’s okay to step back.
Try this: Choose one trusted resource and give yourself permission to ignore the rest for now.
Connect With Other Caregivers
Talking with people who understand your experience can be incredibly validating and comforting.
Try this: Join an online support group, attend a parent meet-up, or connect with another caregiver you trust.
Set One Small Boundary Each Day
Protecting your time and energy matters. Even small boundaries can help reduce burnout.
Try this: Say no to one non-essential task or obligation this week.
Make Time for Something You Enjoy
Joy is part of self-care, too. Even a short moment of something you enjoy can help you recharge.
Try this: Read, listen to music, watch a favorite show, or enjoy a quiet cup of coffee — without guilt.
Bonus: Relax Together
Self-care doesn’t always have to happen separately from your child. Some calming activities can benefit both of you:
- Listening to calming music
- Taking a quiet walk together
- Practicing deep breathing
- Engaging in a favorite low-demand activity side by side
These shared moments can help support emotional regulation and connection for your whole family.
You’re Doing Important Work — and You Matter Too
Caring for a child with autism takes patience, strength, and heart. Supporting your own well-being through small, manageable habits can help you continue showing up with the care and presence your family deserves.
You don’t have to do everything at once. Start with one small habit — and build from there.
Stay Connected With Lighthouse Autism Center
Let Lighthouse Autism Center help you navigate these spaces through our innovative programs and products, like Lighthouse Fusion ABA Therapy and the numerous autism resources housed on our website. Contact us to learn more about how we can support your family.
You’re not alone — and Lighthouse is here to support you every step of the way.
