Self-Care for Autism Carers: How to Slow Down When You're Always "On"

Help You Cope
6 days ago
3 min read

Autism carers taking time to slow down and create at

Help You Cope's Sip and Care wellbeing workshop

Struggling to find quiet time as an autism mum or carer? Discover simple 5-minute self-care strategies to reduce stress, prevent burnout, and find peace in your busy caregiving routine.

Quiet time? What's that, right?

If you're an autism carer or mum, you probably know what it feels like to always be "on." From the moment you wake up to the second your head hits the pillow, there's barely a break, especially when you're caring for an autistic child who needs constant support.

The reality of caring for children on the autism spectrum means juggling therapies, sensory needs, meltdowns, school meetings, and so much more. It's exhausting, and finding time for yourself can feel impossible.

Why Slowing Down Matters for Autism Carers

But I've been learning more about slowing down even when there's a lot happening in day-to-day life, especially since reading the book 'The Ruthless Elimination of Hurry' by John Mark Comer.

Slowing down is one of the most powerful things autism mums and carers can do for ourselves. And it doesn't have to be fancy, expensive, or take hours.

When we're constantly in "survival mode," our stress levels skyrocket, making it harder to cope with the demands of autism caregiving. Taking just a few minutes each day to slow down can help prevent carer burnout and improve your mental health.

3 Simple Self-Care Strategies for Busy Autism Carers

Here are a few practical ways I've learned to slow down, even just for five minutes a day:

1. Step Outside for Mindful Moments (Even Just the Backyard)

No phone. No to-do list. Just breathe.

Listen to the birds, feel the sun or breeze, and let your nervous system reset. This simple act of being present outdoors can significantly reduce stress and anxiety that autism carers experience daily.

Why it works: Nature therapy and fresh air help regulate your nervous system, which is often in overdrive when caring for an autistic child.

2. Drink Your Tea or Coffee Without Multitasking

Don't scroll, fold washing, or check emails. Just sit and sip.

Let your brain rest, even for five quiet minutes. (Easier said than done, trust me, I know).

Why it works: Mindful drinking is a form of meditation that gives your overwhelmed mind a much-needed break from the constant mental load of autism caregiving.

3. Create "Tech-Free Moments" Throughout Your Day

Put your phone down for 10 minutes a day, no notifications, no noise.

That silence helps clear mental clutter. You'll be surprised how much more productive and peaceful you can feel when you're not doom scrolling.

Why it works: Constant digital stimulation adds to carer stress. Tech-free moments help autism mums and carers reduce overwhelm and reclaim mental space.

Finding Balance as an Autism Parent or Carer

These small acts of self-care for autism carers might seem insignificant, but they add up. When you prioritise even five minutes of slowing down, you're better equipped to handle the challenges of caring for your autistic child.

Remember: You can't pour from an empty cup. Taking care of yourself isn't selfish—it's essential for sustainable caregiving.

Need More Support? You're Not Alone

If you're an autism mum or carer feeling overwhelmed, stressed, or burned out, please know that support is available.

At Help You Cope, we understand the unique challenges autism families face. We offer:

Support groups specifically for autism carers and parents
Resources for managing carer stress and preventing burnout
A community of people who truly understand your journey
Practical strategies for self-care and mental wellness

👉 Get Support Today

Visit www.helpyoucope.com.au to:

Join our autism carer support group and gain access to othe4r supports including our Sip and Care wellbeing workshop - the perfect opportunity to practice slowing down with painting, creativity, and connection
Access free resources for autism mums and parents
Connect with others who understand what you're going through
Learn more about slowing down and preventing burnout

You don't have to navigate this journey alone. Whether you need someone to talk to, practical advice, or just a reminder that you're doing an amazing job, we're here for you.