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. 

As a new year begins, many families naturally reflect on what they hope the months ahead will bring—more peace, more balance, more support. At Lighthouse Autism Center, we’ll be taking a deeper look at the importance of self-care throughout the month of January, offering resources and encouragement to help caregivers start the year feeling supported and grounded. But even beyond this season of reflection, one thing remains true year‑round: caring for yourself is essential to caring for your child. 

Caregiving is meaningful and deeply rewarding, but it can also be overwhelming. When you’re stressed or running on empty, it becomes harder to stay patient, calm, and emotionally present. And as we often say, an escalated person cannot de-escalate an escalated person. Prioritizing your own well-being makes it easier to offer the steady, compassionate support your child depends on. 

The Link Between Caregiver Wellness and Child Progress 

Taking care of yourself isn’t a luxury—it’s an investment in your family’s well-being. Research shows that when caregivers receive support for their own mental health, their children experience improvements in emotional regulation and developmental outcomes (Moya et al., 2024). 

A caregiver who feels supported and grounded is more patient, more consistent, and more able to help a child through challenging moments. Your wellness creates an emotional environment in which your child may learn and grow every day. 

Common Barriers to Self-Care 

Even with the best intentions, caregivers often encounter real challenges: 

Time Constraints 
Daily routines, therapies, and responsibilities can leave little time to recharge (National Institute on Aging, 2023). 

Financial Stress 
Specialized care and support services can add financial pressure, making self-care feel out of reach (UConn Center for the Study of Chronic Conditions, 2019). 

Emotional Guilt 
Many caregivers feel guilty prioritizing themselves, even for brief moments, despite evidence that it reduces stress and improves well-being (National Institute on Aging, 2023). 

Lack of Support Networks 
Isolation or limited access to respite care can make it difficult to take meaningful breaks (CDC, 2025). 

Behavioral and Medical Demands 
Managing complex needs can leave caregivers physically and emotionally drained (UConn Center for the Study of Chronic Conditions, 2019). 

These barriers are real—and they affect caregivers throughout the year. 

Practical Ways to Pause 

Self-care doesn’t require a massive lifestyle shift or resolutions that fade by February. Small, steady practices can make a lasting difference. 

Micro-Breaks & Mindfulness 
Even a few deep breaths can interrupt the body’s stress response and help you feel more grounded (Yale School of Medicine, 2024). 

Sleep & Nutrition Basics 
Good sleep and well-balanced meals are cornerstones of emotional and physical resilience (National Institute on Aging, 2023). 

These simple habits help sustain you well beyond the New Year. 

We’ll continue to dive into the topic of caregiver self-care throughout the month of January, 2026, so be sure to follow our socials to stay up to date on the latest content!

How Lighthouse Supports Families 

At Lighthouse Autism Center, we know that caring for a child with autism is a journey—one that lasts far beyond any single season. That’s why our support for families is ongoing, steady, and focused on the whole picture. 

Through parent training, ongoing communication, and practical guidance, we empower caregivers with tools to navigate daily challenges with more confidence. We also work to create a sense of community, helping families connect with others who understand the unique joys and challenges of raising a child with autism. 

Our goal is simple: to provide families with the support, knowledge, and encouragement they need to care for themselves while helping their child thrive. 

Contact Lighthouse for Family Support 

Whether you’re stepping into a new year with fresh goals or simply looking for more balance in your daily routine, you don’t have to navigate it alone. Reach out to Lighthouse Autism Center to learn how we can support your family on the journey ahead. 

References

Moya, A., Harker, A., Torres, M. J., Sanchez-Ariza, J., Lieberman, A., Niño, B., & Reyes, V. (2024). 
Caregiver Mental Health and Early Childhood Development: Experimental Evidence from a Conflict-Affected Setting. 
Joint Data Center on Forced Displacement. 
https://www.jointdatacenter.org/wp-content/uploads/2024/09/Moya.pdf 

National Institute on Aging. (2023). 
Taking Care of Yourself: Tips for Caregivers. 
U.S. Department of Health & Human Services. 
https://www.nia.nih.gov/health/caregiving/taking-care-yourself-tips-caregivers 

University of Connecticut Center for the Study of Chronic Conditions. (2019). 
Stress: Family Caregivers of Children with Disabilities. 
https://csch.uconn.edu/wp-content/uploads/sites/2206/2019/11/CSCH-Brief-Caregiver-Stress-November-2019.pdf 

Centers for Disease Control and Prevention. (2025). 
Living with Autism Spectrum Disorder. 
https://www.cdc.gov/autism/living-with/index.html 

Yale School of Medicine. (2024). 
Self-Care Strategies for Parents & Caregivers. 
https://medicine.yale.edu/news-article/self-care-strategies-parents/ 

The holiday season is filled with excitement, celebration, and connection, but it can also bring challenges for children with autism and their families. New environments, unfamiliar faces, changes in routine, and sensory-heavy activities can create stress during a time that is meant to feel joyful. With some thoughtful planning and supportive strategies, families can navigate this season in a way that feels more comfortable and meaningful for everyone.  

Preparing for Shifts in Routine  

Many children with autism rely on routine to feel safe and grounded, so the unpredictability of the holidays can be particularly difficult. Introducing the upcoming early changes and discussing what to expect can help reduce anxiety. Sitting down to explain what the say may look like and what is going on will give the child a sense of control and predictability. Even during the busy days, keeping familiar routines, like bedtime, can help anchor the day and give your child the needed stability. Practicing or talking through new experiences before they happen can also make transitions smoother and reduce stress that comes from new and unfamiliar situations.  

Navigating Sensory Overload 

Holiday gatherings often mean loud conversations, crowded rooms, strong smells, and bright lights. These elements can quickly become overwhelming, so creating opportunities for sensory regulation can make these environments more manageable for your child. Bringing familiar comfort items, such as a preferred toy, blanket, or snack, can offer reassurance in unpredictable settings. Finding a quiet room or a designated calm area during gatherings gives your child a place to retreat when stimulation becomes too intense. Tools like noise-canceling headphones, sunglasses, or fidgets may also help keep sensory experiences at a more comfortable level. By honoring your child’s sensory needs, you help them stay regulated and more able to enjoy the celebration.  

Supporting Communication at Gatherings  

Holiday events often come with social expectations that may feel challenging. Meeting many people at once, being asked a lot of questions, or receiving an unexpected greeting can create discomfort. Preparing your child by discussing what social interactions may look like and offering simple, comfortable responses can help them feel more confident. It’s also super helpful to communicate with friends and family beforehand about your child’s communication style and preferences. Whether your child uses speech, gestures, or prefers nonverbal communication, making sure others understand what works best can relieve pressure for everyone involved. When children feel supported in how they communicate, they’re more likely to engage in ways that feel authentic and safe.  

Putting Comfort First 

Every family has permission to modify traditions, set boundaries, or create new holiday routines that better fit their needs. It is okay to arrive late, leave early, or skip events that may be overwhelming. You can celebrate the season in ways that are meaningful without feeling forced into expectations that don’t support your child. By prioritizing comfort and emotional well-being, you create opportunities for positive memories instead of stressful ones. Small adjustments, like hosting quieter gatherings, choosing sensory-friendly activities, or building breaks into the day, can help ensure that everyone feels included and supported.  

Creating a Holiday Plan That Works for Your Family 

There is no “right” way to celebrate the holidays. The best approach is one tailored to your child’s strengths, needs, and comfort level. Planning ahead, preparing sensory supports, and staying flexible can help the season feel more predictable and enjoyable. Involving your child in planning when possible can build confidence and help them feel more connected to family traditions. With patience and preparation, your family can create a holiday experience that is both supportive and joyful.  

Lighthouse Autism Center: Equipping Families With Tools for Smoother Transitions  

Seasonal changes and holiday transitions can feel like a lot, but your family doesn’t need to navigate them alone. Lighthouse Autism Center provides compassionate, evidence-based ABA therapy and a wide range of autism resources designed to support families year-round. From helpful guides to innovative programs like Lighthouse Autism Fusion ABA Therapy, our team is dedicated to helping children grow, adapt, and thrive. To learn more about how we can support your family during the holidays and beyond, visit our website or reach out to a team member.  

Holiday Cooking Activities That Encourage Participation 

The holidays offer a warm, sensory-rich environment full of familiar smells, special routines, and family traditions. For many families of children with autism, though, this season can also bring new challenges like changes in schedule, busy environments, or unfamiliar sensory input. Cooking and baking together can be a wonderful way to bring calm, structure, and joyful connection into this time of year.  

With the right approach, kitchen activities become more than a task; they can support communication, fine motor skills, sensory exploration, and social engagement. Here’s how families can make holiday cooking and baking inclusive and supportive for children on the autism spectrum.  

Creating a Sensory-Friendly Kitchen Environment 

Holiday cooking often comes with strong smells, loud noises, and lots of activity. These elements can feel overwhelming for a child with sensory sensitivities. Start by preparing the space ahead of time. Consider limiting competing noise like music or the TV, and allow your child to wear noise-cancelling headphones if needed. Let them explore ingredients at their own pace so they can become textures, temperatures, and scents before jumping into the activity.  

It can also help to set up a designated “cooking spot” with clear boundaries. A small workstation, such as a section of the counter or a child-sized table, creates predictability and reduces the feeling of chaos. Having familiar sensory tools nearby, like a fidget toy or weighted lap pad, can help your child regulate if the environment becomes too stimulating.  

Choosing Simple, Visual Recipes 

Many children with autism respond well to visual supports, which makes visual recipes incredibly helpful. Choose recipes with step-by-step images or create your own using photos or icons. These visual guides help your child understand what to expect and reduce frustration or confusion.  

Start with simple holiday favorites like sugar cookies or Rice Krispie treats.  When recipes are predictable and easy to follow, children feel more confident and in control. Over time, you can gradually introduce new steps or more complex recipes as your child becomes more comfortable in the kitchen.  

Encouraging Hands-On Participation  

Holiday baking offers a wide range of sensory-friendly tasks that your child can help with, such as pouring, mixing, pressing cookie cutters, sprinkling toppings, or rolling dough. These activities naturally support fine motor development and provide structured sensory input that many children enjoy. For children who are hesitant to touch certain textures, provide options like gloves, spoons, or spatulas to give them a comfortable way to participate.  

Remember to celebrate each step, no matter how small. Participation may look different for every child, and that is perfectly okay. Some children may want to do every part of the recipe, while others may prefer one predictable job. The goal is engagement and positive experiences, not perfection. 

Celebrating Results Together 

Once the baking is done, spending time enjoying the finished treats reinforces the full sequence of the activity. You can create a small “taste testing” tradition, package baked goods as gifts, or let your child proudly share their treats with family members or friends. These moments support social skills, communication, and a sense of accomplishment.  

If your child prefers not to eat certain foods due to sensory sensitivities, that’s completely okay. Celebrating can still happen. Displaying their decorated cookies, gifting homemade treats to neighbors, or taking pictures together can help strengthen pride and connection without requiring them to taste anything they’re uncomfortable with.  

Supporting Your Family Through Every Holiday Season 

Planning meaningful, sensory-friendly holiday activities for your child can feel overwhelming, but Lighthouse Autism Center is here to help make those moments easier. Through Innovative programs like Lighthouse Fusion ABA Therapy and the many autism resources available on our website, we aim to support families in creating joyful, engaging experiences both during the holidays and throughout the year.  

Holiday Shopping Tips to Avoid Sensory Overload 

The holiday season is full of excitement, lights, music, and anticipation, but for children with autism, it can also be overwhelming. Busy stores, crowded aisles, unexpected noises, and long lines can turn what should be a joyful outing into a stressful experience for both children and parents. With some thoughtful planning, sensory strategies, and realistic expectations, holiday shopping can become not only manageable but even enjoyable. Here are some practical tips to make shopping trips calmer and more positive. 

Plan for a Predictable Experience 

One of the most important things you can do to help your child navigate holiday shopping is to plan. Children with autism often do best when they know what to expect, so preparing them before leaving home can make a huge difference. Visual schedules can help explain what the shopping trip will look like, from leaving the house to checking out at the register. Talking through the plan ahead of time, what stores you’ll visit, what you hope to buy, and how long you plan to be out, can reduce anxiety and give children a sense of control  

Choosing the right time of day for shopping can also make a big difference. Many children do better during quieter times, like weekday mornings or early afternoons when stores are less crowded. Planning shorter trips during these calmer periods allows your child to practice coping strategies in manageable doses, which can build confidence over time.  

Bring a sensory Toolkit 

Creating a sensory-friendly environment while shopping is essential. Bringing along a small “sensory toolkit” can provide comfort and help your child self-regulate during the trip. Items such as noise-canceling headphones or earbuds can block out unexpected loud announcements or holiday music, while a favorite fidget toy or soft object can provide a calming tactile experience. Comfort items like a small blanket, stuffed animal, or weighted lap pad can also give your child reassurance in unfamiliar or crowded spaces. 

Clothing choices matter too. Soft fabrics, layers, and comfortable shoes can prevent additional sensory discomfort during long outings. Visual supports, like a small checklist, can also help your child know what to expect next. Even something as simple as letting your child carry a list or check off items as you go can give them a sense of control and accomplishment. The goal is to make your child feel secure and supported, even amidst potentially overwhelming stimuli. 

Identify Calm Spaces  

During busy holiday shopping trips, it’s helpful to know where your child can take a break when things get overwhelming. Many stores have quiet corners or less crowded areas that can act as a “reset zone” for children who need a moment to regroup. Planning ahead can make this easier. If you’re unfamiliar with a store’s layout, consider visiting briefly before your shopping trip or checking online maps to identify a space where your child can step away from the crowds.  

Even a few minutes in a calm spot, listening to music, playing with a fidget toy, or simply sitting quietly, can make a big difference. The goal isn’t to avoid all challenges but to give your child tools and strategies to manage them. Knowing there’s a safe space to take a break can reduce anxiety and make the entire outing more enjoyable. 

Celebrating Every Success 

Finally, take time to celebrate small wins. Whether your child stayed calm in a noisy aisle, used a sensory tool effectively, or followed the visual schedule, acknowledging their efforts reinforces positive behaviors and builds confidence. Parents should also recognize their own planning and support; every thoughtful strategy helps create a smoother, more enjoyable experience for the whole family.   

Wrapping up the Season Calmly  

The holidays don’t have to be stressful. Even small changes, like planning ahead, bringing a sensory kit, or taking short breaks, can transform shopping trips into more manageable and enjoyable experiences. These moments give your child a chance to practice coping skills, build confidence, and feel proud of their accomplishments.  

Nurturing Growth Through the Holidays 

At Lighthouse Autism Center, we know that holiday shopping and other busy, real-world experiences can be challenging for children with autism. That’s why our Lighthouse Fusion ABA Therapy combines ABA and speech therapy to help children develop communication, social, and daily living skills – skills that make outings like holiday shopping calmer, more manageable, and more enjoyable.  

If you’re looking for strategies and support to help your child navigate the holidays with confidence, reach out to us today. We’re here to help your child thrive – at home, in the community, and beyond.  

Lighthouse Autism Center is proud to host an upcoming webinar highlighting a breakthrough in autism diagnostics using the FDA-approved EarliPoint® eye tracking system. This innovative technology provides objective insights into how children engage with social interactions, complementing our clinical interviews and expertise.

Join Dr. Steph Luallin, Senior Director of Diagnostic Operations at Lighthouse Autism Center, and Dr. Cheryl Tierney, Chief Medical Officer at EarliPoint Health, for an insightful presentation on how this approach is transforming the diagnostic process.

Attendees will learn how Lighthouse is able to:

• Diagnose autism earlier
• Initiate treatment sooner
• Measure outcomes with precision

About the Presenters

Dr. Steph Luallin, PhD, HSPP
Dr. Luallin holds a PhD in School Psychology and has over 10 years of experience in autism evaluations and therapy, including clinical roles at Denver Children’s Hospital and Lighthouse Autism Center. She leads Lighthouse’s diagnostic operations, ensuring families receive timely and accurate assessments. Outside of her work, she enjoys yoga, travel, and cooking.

Dr. Cheryl Tierney, MD, MPH
Dr. Tierney is a board-certified developmental pediatrician, full professor at Penn State, and Chief Medical Officer at EarliPoint Health. With over 25 years of experience, she specializes in autism assessment and care for children with special healthcare needs. On a personal note, Dr. Tierney has five children and stepchildren, including one son with autism and one stepdaughter who is a BCBA.

December 2, 2025 | 12:30pm – 1:00pm
Free Microsoft Teams Webinar | Register Here

Join us to learn how Lighthouse Autism Center is leveraging innovative technology to help families access care faster and more effectively.

Big news for families in the Piedmont Triad community — Lighthouse Autism Center is bringing its innovative, play-based autism therapy model to High Point, North Carolina!

Opening November 24, 2025, the new center located at 719 N Elm St, High Point, NC 27262 will feature the bright, welcoming spaces and natural learning environments that families have come to love at Lighthouse. Every detail, from the colorful therapy rooms to the carefully selected play materials, is designed to make learning fun and meaningful for children with autism.

At the High Point center, families will have access to a full range of services, including:

• Applied Behavior Analysis (ABA) therapy
• Speech therapy
• Autism diagnostic testing
• Parent support and education
• Pre-academic learning

This expansion marks an exciting milestone in our mission to bring high-quality autism services to more families. It also creates new job opportunities for therapists, clinicians, and support staff, contributing to both the local community and North Carolina’s growing network of autism care providers.

Growing to Meet Families Where They Are

Earlier in 2025, Lighthouse Autism Center opened its first North Carolina locations in Hickory, Monroe, Statesville, and Smithfield. Now, with the addition of High Point, we’re continuing to respond to the increasing demand for compassionate, evidence-based autism services in North Carolina.

Autism spectrum disorder (ASD) affects approximately 1 in 31 children in the U.S., and the need for quality therapy options has never been greater. At Lighthouse, we’re committed to making sure every child and family can access the care and support they deserve.

“2025 will mark a major milestone for Lighthouse Autism Center with expanding outside the Midwest to North Carolina,” Traci Meador, Director of Special Programs and Expansion Operations, said. “We are thrilled to bring our services to more families, supporting and empowering them along their autism journey. Our commitment to excellence and community-focused care drives us to extend our impact where it is most needed.”

About Lighthouse Autism Center

Lighthouse Autism Center was founded in 2012 by parents of a child with autism — and that personal story still guides everything we do. From one center in Indiana, Lighthouse has grown to become the Midwest’s leading provider of center-based ABA therapy, now serving families across Indiana, Michigan, Illinois, Iowa, Nebraska, and North Carolina.

Our unique Lighthouse Fusion® approach combines ABA and speech therapy in collaborative, play-based sessions led by dually certified BCBA/SLPs. This model helps children make faster progress in communication, social skills, and overall development — all while having fun.

At Lighthouse, we believe every child has incredible potential. Our team is dedicated to helping them shine, one milestone at a time.

Families in High Point and surrounding communities can learn more about enrollment and career opportunities at www.lighthouseautismcenter.com.