Welcome to our latest episode of NeurOrdinary, "Self-Care That Works: 5-Minute Strategies for Autism Parents." 

As an autism parent myself to two wonderfully neurospicy kiddos, I know how incredibly hard it is to find time for self-care amidst the challenges we face every day. That's why I’m excited to share some game-changing tips that won’t take up much of your already packed schedule.

In this episode, we dive into five super simple self-care strategies that can fit into even the busiest of days. 

First up is the reset breath – a quick and easy grounding technique that takes less than 30 seconds but can make a huge difference when you’re on the brink of feeling overwhelmed. Following that, I talk about micro-meditations – tiny pockets of mindfulness that can bring calm to your hectic day without needing a 20-minute silent retreat.

Next, get ready to shake things up with the one-song dance party! This fun tip is perfect for releasing built-up stress and can double as a joyous moment with your kids if they join in. We also cover gratitude on the go, a mindset-shifting exercise that helps you focus on the positives, even when life feels overwhelming. Lastly, we look at the magic of stepping outside, a quick and refreshing way to reset your mind and body.

I hope these small, doable tips help you carve out just a little bit of time for yourself this week. 

Remember, self-care doesn’t have to be big or complicated – even these tiny moments can help you show up as your best self for your family. If you find this episode helpful, please share it with other autism parents who might benefit from some quick self-care inspiration. Keep it spicy, and I'll catch you next week!

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Resources Mentioned In This Episode

• YouTube Guided Meditations

• The Self-Care Support Squad Substack

• Gratitude Practice For Autism Parents

• Revitalize and Recharge: Making Self-Care a Priority as an Autism Parent

Transcript

Hey, I’m Karen. And I’m a mom to two amazingly neurospicy autistic kiddos. If you’re an autism parent like me, you know I don’t have the time to make a podcast intro. I also lack the tech skills, so let’s just get into it…this is the NeurOrdinary Podcast!

Hi there, and welcome to NeurOrdinary! I’m Karen Kossow, a resilience coach, a neurodivergent autism parent, and someone who understands firsthand how hard it can be to find time for yourself when you’re navigating the unique challenges of autism parenting.

Let’s start with a truth that might feel all too familiar: parenting is already a demanding job, but parenting a neurodivergent child can sometimes feel like you’re running a marathon with no finish line in sight. The constant juggling act, the unexpected twists, the emotional energy—it’s a lot.

So here’s the question I have for you today: where do you fit into all of this? When was the last time you took even five minutes to focus on you? If your answer is, “I can’t even remember,” trust me, you’re not alone.

Here’s what I know: self-care doesn’t have to mean hours of free time or elaborate routines. It doesn’t have to be another thing on your to-do list. Self-care can happen in those small moments that you carve out for yourself, moments that help you reset and recharge so you can keep showing up for yourself and your family.

In today’s episode, we’re talking about Self-Care That Works: 5-Minute Strategies for Autism Parents. I’ll share practical, doable ideas that you can fit into even the busiest of days. These aren’t just tips I’ve read about—they’re strategies I use myself as a parent navigating the same challenges you face.

By the end of this episode, you’ll have a toolkit of simple self-care practices that can make a big difference in your day-to-day life. So whether you’re listening during a rare quiet moment or multitasking with your never-ending list, I hope these ideas resonate with you and remind you that you matter, too. Let’s dive in!

1. The Reset Breath: A Quick Calm in Chaos
   Let’s start with something that takes less than 30 seconds: the Reset Breath. This is my go-to self-care tool when I feel stress creeping in or when I need to reset my mindset before responding to a challenging situation.

Here’s how it works: inhale deeply through your nose for a count of four, hold that breath for four seconds, and then exhale slowly through your mouth for six seconds.

I remember one morning when everything seemed to go wrong at once—my child’s sensory sensitivity was in overdrive, I was running late for an appointment, and my stress levels were through the roof. I felt that familiar rush of overwhelm coming on, and instead of reacting, I stopped. I took a few Reset Breaths. That moment of calm helped me re-center and handle the situation with a little more patience so we could all get where we needed to be and avoid a serious kiddo - or mom - meltdown.

Try this the next time you’re feeling overwhelmed. It’s a small thing that can make a big difference.

2. Micro-Meditations: Mindfulness in Minutes
   Meditation doesn’t have to be a 20-minute production with candles and absolute silence. Good luck to you if that’s your goal, but as an autism parent, those conditions sound absolutely laughable to me. But here’s the good news: micro-meditations are just as powerful.

I’ve found that even a single minute of mindfulness can bring a sense of calm to a hectic day. Sometimes, I’ll sit at the kitchen table while the kids are occupied and just focus on the sounds around me—the hum of the fridge, birds chirping outside, the sound of my child building with Legos or bouncing on our indoor mini trampoline. I let myself be fully present, without judgment or distraction, for just one minute.

If you’re new to mindfulness, I have a series of short guided meditations on my YouTube channel that are perfect for busy parents. They’re designed to help you recharge quickly and fit seamlessly into your day. And I’ll put the link in today’s show notes.

3. The One-Song Dance Party
   Stress has a way of building up in your body, and one of the quickest ways to release it is through movement. Enter the one-song dance party.

When I’m feeling particularly frazzled, I’ll grab my phone or talk to the A-L-E-X-A (don’t want to say it and have it turn on while I’m recording) and then I play a favorite song and dance around the living room for three minutes. The beauty of this strategy is that it’s as fun as it is effective. And if your kids decide to join in, it can turn into a spontaneous moment of connection.

My go-to dance song? “Kiwi” by Harry Styles or “Welcome to the Jungle” by Guns-N-Roses…depends on the vibe and the kids’ attitudes. I’m not a great dancer, but that’s not the point. The point is to let go, shake out the stress, and reset your energy. If your kids join in, maybe it’ll help all of you! And a special note for those of us with PDA kiddos or those with sound sensitivities, this might be something that doesn’t work for you and your family. My one kiddo has a very hard time when someone else chooses the music and they can’t control the sounds in the environment. If that’s the case, try headphones or moving the dance party somewhere it won't upset or bother them. It might take a bit of trial and error, but in my experience, it's totally worth it!

4. Gratitude on the Go
   Gratitude is one of the most powerful tools for shifting your mindset, and the best part is, it doesn’t take long. I like to do what I call “Gratitude on the Go.”

When I’m driving, waiting in line, or even folding laundry, I’ll take a minute to think of three things I’m grateful for at that moment. It might be as simple as my morning coffee, a text from a friend, or the fact that my child tried a new food.

This practice helps me focus on what’s going right instead of what’s overwhelming. It’s a small act, but it reminds me to see the good in my day. And the great thing about gratitude is the more you focus on it, the more you find to be grateful for…

Share those feelings with your kids! Help them see the things in the world that are beautiful and worth appreciating. It’ll go a long way toward helping you both develop a growth mindset, an appreciative attitude, and resilience.

5. The Magic of Stepping Outside
   One of the simplest yet most effective ways to reset is to step outside. Even if it’s just for a minute, the combination of fresh air and a change of scenery can do wonders for your mood.

On particularly challenging days, I’ll step onto my porch, close my eyes, and take three deep breaths. It doesn’t fix everything, but it helps me feel more grounded and ready to face whatever comes next.

If you have a yard, a porch, or even a nearby park, make stepping outside part of your toolkit. It’s a small act that can create a big mental shift.

And this one is adaptable too! Can’t leave the house or step away from your kids for even a minute? I’ve had those days, too! Maybe you could open a window and stand there for a few moments with the fresh air on your face. Perhaps you could find a nature video to watch…not the same as seeing it in real life, but even seeing nature can help calm our brains and reduce stress hormones. The key is to be intentional.

Conclusion 

Let’s take a moment to recap the five self-care strategies we covered today:

1. The Reset Breath: A quick, grounding tool for stressful moments.
2. Micro-Meditations: Finding mindfulness in small pockets of your day.
3. The One-Song Dance Party: A fun and energizing way to release stress.
4. Gratitude on the Go: Shifting your focus to what’s going right.
5. Stepping Outside: A simple reset for your mind and body.

I hope these strategies remind you that self-care doesn’t have to be big or complicated. It’s about small, intentional moments that help you recharge and show up as your best self.

Thank you for spending these minutes with me today. If you enjoyed this episode, I’d love for you to check out my Substack, where I share more self-care tips and reflections every week. And if mindfulness interests you, my YouTube channel is full of short meditations designed just for parents like you. I’ll post links to them both in today’s show notes.

New episodes of the NeurOrdinary Podcast drop every Thursday. If you found this episode helpful, please share it with other autism parents you know who might benefit from these insights. And whatever you do, keep it spicy!