Parenting an autistic child comes with unique challenges that can drain your energy both physically and mentally. Autism parents must take care of themselves. Sometimes, that means finding ways to boost their energy levels in a way that will ensure they don’t end up having an energy crash later.
In this article, we will discuss seven effective strategies that can help you quickly recharge and maintain high energy levels to better support yourself and your child.
Prioritize Self-Care
Taking care of yourself is essential for maintaining high energy levels. Prioritize the self-care activities you enjoy (if you need a few ideas, this is a handy-dandy resource that is filled with my top self-care ideas). When you take care of your own well-being, you will have more energy to meet the demands of parenting. Plus, you’ll feel a lot better about, well, everything!
Create a Support Network
Building a strong support network is crucial for autism parents. Connect with other parents who understand your challenges and can provide emotional support. Join local support groups or online communities where you can share experiences, seek advice, and find encouragement. The support of others can be a great source of energy and motivation.
Once you’ve built up a support network, don’t be afraid to ask them for help!
Delegate tasks to your partner, family members, or close friends to lighten your workload. Whether it's household chores, running errands, or taking care of your child, seeking assistance will free up your time and energy for self-care and relaxation.
And, if you need a friendly reminder, you do not have to do it all! And realistically, you can’t. If you don’t have a support network or you are really struggling, don’t be afraid to reach out to see what services are available in your area that may be able to support you and your family. Your local parent resource center may be a good place to start.
Practice Mindfulness, Meditation, and Gratitude
Mindfulness and meditation are powerful techniques to recharge your energy and reduce stress. Take a few minutes each day to focus on your breath, observe your thoughts, and let go of negative emotions. Engaging in regular meditation practice can provide you with mental clarity, peace, and renewed energy. You can find a growing list of guided meditations made specifically for autism parents and caregivers by clicking here.
Likewise, practicing gratitude can have a significant impact on how you view the world and the situations you face. Amidst the challenges of parenting an autistic child, it's essential to find joy in small moments. Celebrate your child's achievements, cherish happy memories, and engage in activities that bring you happiness. By focusing on the positive aspects of your life, you can boost your energy and maintain a positive mindset.
Engage in Physical Activity
Physical activity is not only beneficial for your physical health but also for boosting energy levels. Engage in regular exercise routines that suit your fitness level and preferences. Whether it's going for a walk, practicing yoga, or participating in a sports activity, physical movement releases endorphins, which help improve your mood and energy.
This can also be a great way to get in some “you” time away from the responsibilities of parenting your child, or it can be a nice way for you to spend some time together. It can also be both! But don’t feel like you have to include your child in your favorite physical activities, and don’t let that “I should bring them along, but I/they don’t want to today” attitude prevent you from getting your exercise.
Fuel Your Body
I’m not going on a nutrition lesson here but eat the foods your body needs, not necessarily what you crave. Sugary, processed snacks are almost always a bad idea, and will probably leave you feeling tired and sluggish after the carb-rush wears off.
Likewise, dehydration can contribute to feelings of fatigue and weariness. Make sure you’re getting enough water to drink, and if you need to, add an electrolyte solution to your drink. Carry a water bottle with you and/or set reminders to stay hydrated. Proper hydration will keep your body and mind healthy, and help stave off the afternoon energy slump.
A special note on caffeine: It may be your friend, it may not! But there is some pretty interesting science around the idea of waiting until you’ve been awake for 90 minutes before consuming caffeine. You can learn more here. I’ve personally been avoiding caffeine in the first two hours of my day, and it has made a huge, positive difference in my energy levels.
Take Short Power Naps
When you feel overwhelmed or fatigued, taking short power naps can help restore your energy. Find a quiet and comfortable space, set an alarm for 15 to 20 minutes, and allow yourself to relax and recharge.
Even a brief nap can make a significant difference in your energy levels and ability to think clearly. For the best results, you could combine this with a guided meditation to wake refreshed and ready to rock!
Practice Time Management
Personally, this is the only way I can fit everything in and make our lives work! Effective time management can help reduce stress and increase productivity, leading to more energy. It can also help you ensure you and your autistic child(ren) are both getting your needs met.
I know most other people don’t think of their day planner as their ride-or-die (just me?!), but prioritizing tasks, creating schedules (especially a meal plan), and setting realistic goals can help you manage your time. Break down larger tasks into smaller, manageable steps to prevent overwhelm. By managing your time efficiently, you can free up energy for other important aspects of your life.
And if this one doesn’t work for you, no problem! In order to make a schedule work, you need the executive function skills that make this a helpful task and not an overwhelming one…if it seems like you’d rather rip your toenails off than make a meal plan, I understand. Take the nuts and leave the shells. Do what works for you and your family. Always.
Conclusion
Boosting your energy levels as an autism parent is crucial for your well-being and your ability to provide the best support for your child. While all of these options may not give you immediate energy, over time, they will help you create a sustainable energy level that will help you be the parent your child(ren) need you to be!
Taking care of yourself isn’t a luxury, it’s a necessity. You deserve to wake up feeling like you can get through wherever the day has to offer. If you don’t, and you’d like support crafting a personalized self-care plan, contact me today and discover if one-on-one coaching could be the answer you’ve been looking for.
Meet your self-care coach!
