The stress while handling children/people with Autism can manifest in physical symptoms like fatigue, headaches, insomnia, and ulcers as well as emotional symptoms like anxiety, irritability, and depression. Recognizing and managing stress early helps prevent burnout and maintain overall well-being and therefore care of the ASD children. Hence, the self-care strategy must entail reaching out to medical and community support when required as well as carving out ways to relax yourself. The 5 key self-care practices to strike the right balance are:
Build a Support Network
Cultivate a support network of friends, family, or support groups who understand your situation and can offer emotional support and practical advice. Sharing experiences can provide emotional relief and a sense of community. Family and friends can also offer practical support by assisting with caregiving tasks.
Take time to nurture relationships with friends, partners, and family members. Social connections can provide emotional support and prevent feelings of isolation. Utilize respite care to take breaks and recharge. Familiarize respite workers with your child’s needs to make the transition smooth and comfortable.
Seek Professional Help if Needed
Consult health professionals like therapists or counsellors for guidance in managing stress. You may feel drained due to constant responsibilities towards your child with Autism or the situation could be getting out of control because of lack of family’s physical support, and/or even a graver situation that resembles a spouse’s antipathy/neglect.
Indian society seems to be averse to the idea of family therapy as it is believed that coping with difficulties and offspring issues prove resilience and strength. However, BloomBuds believes that unnecessary drainage of mental energy is wasteful if certain coping strategies can help the situation. Family therapy can improve relationships and provide coping mechanisms for the entire family.
Create a Routine and Set Achievable Goals
Manage stress by creating daily schedules. Structured routines provide stability and reduce stress for both you and your child. Use tools like calendars or apps to stay organized and avoid feeling overwhelmed. Avoid overburdening yourself with unrealistic expectations. Break large tasks into achievable goals i.e. into smaller, manageable steps.
Recognize and celebrate small achievements, both for you and your child. These victories reinforce progress and help maintain a positive mindset.
Have Compassion for Yourself
Taking care of yourself is not a luxury but a necessity! Ensure you get enough sleep. Improve your health, energy levels, and overall mood by eating tasty and nutritious meals, and taking refreshing walks (all by yourself, if need be). Physical activity can be a great stress reliever and mood booster.
Have a plan in place for when you feel overwhelmed…Once you have ensured your child is safe and taken care of, close your room, meditate, read, do yoga, or listen to music. Indulge in beauty and massage routines. These moments of bliss can be very rejuvenating as they calm your nervous system.
Nurture Personal Relationships
Take time to nurture relationships with friends, partners, and family members. Social connections can provide emotional support and prevent feelings of isolation. The parents of a child with Autism are often extremely exhausted, demotivated, and disillusioned, not because they don’t have the fire to fight for their child but because the social and systemic response is often slow and disappointing.
Families start to fall apart. Spouses split. Don’t let that happen! Stick to one another! Inculcate a sense of belonging and unity through family rituals. Modify traditions to suit your child’s needs. If picnics were your previous routines, go to a nearby city forest and eat a packed meal there. If movies are what you relished, an evening with OTT may compensate. Hang around with like minded and understanding friends. Carve out your own new world and fill it with lots of fun.
Do not feel ashamed of your child’s condition.
BloomBuds ASD Life Trust operates an Autism Helpline, Support Groups and Family Counselling. Reach out to us if you are feeling overwhelmed.
Shared by : Ms. Monica Singhal Kumar,
Founder of BloomBuds ASD Life Trust and Social & Development Expert
