One in 64 children is diagnosed with autism. Coping with the diagnosis and everyday challenges can be stressful for parents. In honor of Stress Awareness Month and Autism Awareness Month, consider effective ways to reduce stress in April and throughout the year.
Eat a Balanced Diet
Your child may only eat a few foods, but you should aim to eat a balanced diet. Whole, real foods fuel your body, balance your hormones and reduce the effects of stress. If your health insurance covers dietitian services, schedule a helpful consultation.
Exercise
After running around all day, you may not feel like exercising, but regular movement releases endorphins that clear your brain, calm your body and lower your stress. Try running on the treadmill, dancing to music or doing other doctor-approved exercises as you relax.
Practice Good Sleep Hygiene
- Avoid caffeine in the afternoon.
- Practice relaxation techniques before bed.
- Go to bed and wake up at the same time.
If you’re worried about your child waking up or eloping as you sleep, install a baby monitor or bedroom door alarm.
Go to your Happy Place
When you start to feel overwhelmed, close your eyes, think about your favorite place in the world, and imagine the sand between your toes or the sun on your face. This guided imagery technique can lower your blood pressure and reduce stress quickly.
Breathe
A few deep breaths help you slow down, take time to think and calm your body. Breathe in through your nose, hold it briefly, then exhale from your mouth whenever necessary.
Get Organized
Juggling doctor appointments and all your parenting and personal duties requires organization. Find an app, calendar or other tool that helps you track and stick to your daily schedule. Getting organized keeps both you and your child calm.
Engage in Self-Care
Every day, drink a cup of hot tea, read a magazine or call a friend. See your doctor for regular physicals, too. Even a five-minute break can remind you of your value and help you feel centered.
Ask for Help
You may not trust many people to care for your child, but try to find one or two trusted family members, friends or professional respite workers who can give you a break. You could also hire someone to clean the house or run errands to ease your burden.
Also consider reviewing practical planning and coverage options; for example, see Special Auto Insurance and Special Risks Insurance. If you need personalized assistance, talk to an agent.
Connect with Other Parents
Find an in-person or online support group and chat with other autism parents. Share helpful resources, tools and encouragement as you manage everyday life.
Manage stress as you parent your child with autism in these ways. Small, regular habits help you cope successfully with everyday life.
Frequently Asked Questions
What are quick stress-relief techniques I can use during a rough moment?
Try deep breathing, brief guided imagery (your “happy place”), or a short walk to reduce immediate tension and regain focus.
How can I find local or online support groups for autism parents?
Look for community centers, hospitals, social media groups, and nonprofit autism organizations that host parent support meetings and online forums.
How do I arrange respite care safely for my child?
Ask your child’s care team for recommendations, check local respite agencies, and start with short, supervised visits to build trust with a caregiver.
What can I do if I’m worried about my child eloping at night?
Use door alarms or baby monitors, secure exits where possible, and discuss personalized safety plans with your child’s provider.