Tips for Managing Stress for Parents & Caregivers of Autistic Children
As a parent or caregiver, we may find ourselves overwhelmed with the demands of caring for our children. Care for children with autism can increase that overwhelming sensation and impact our family, our every day life, and our mental health.
Children with autism and other special needs may be unable to communicate what they want or need and may struggle with socialization skills, resulting in tantrums or engaging in unsafe behaviors. Stress mounts as we seek support we may need at home, school, or in the community. It may feel like the weight of the world is on our shoulders or that our lives are spinning out of control.
This is where a daily mindfulness practice can offer some respite and help lift that weight.
Mindfulness is a process by which we shape our view of ourselves and our lives. We do this through formal practices, like yoga and meditation, and informal practices like just being present during everyday tasks.
Think of mindfulness as a camera lens: it captures just the moment without judgment or labels. It just sees. And the path to mindfulness, like any other brain training, takes practice. Just as muscles get stronger with exercise, so does the mindful mind.
Here are three exercises that can help us respond with calm and ease to stressful events.
Awareness of Breath
For a couple of minutes, with eyes closed, bring your attention to your breath as it comes in and leaves the body, without trying to change it. Notice your breath in the expanding and contracting of the abdomen and hold your attention there. When you notice your mind wandering, kindly usher your awareness back to the breath.
Awareness of Daily Tasks
Think of something that happens every day more than once; something you take for granted, like opening a door. At the moment you touch the doorknob, stop for a moment and be mindful of where you are, how you feel in that moment and where the door will lead you. Instead of automatically going through daily motions, take occasional moments to stop and be aware of what you are doing and the blessings these daily movements mean in your life.
Mindful Listening
Learn to open your ears to sound without being swayed by memories of or preconceived notions about music. Select a piece of music you have never heard. Close your eyes, and if you like, use a pair of headphones. Don’t think about the type of music it is, the title or the artist. Just hear it. Become absorbed in the sound. Listen to the contributions of each instrument. Then concentrate on the voice or voices. The idea is to experience listening without making judgements.
About the Author
Caroline grew up on a farm and homestead in rural Montana. She moved to Los Angeles as a pre-teen but has lived in various places throughout the United States. Caroline dreams of the expansive California desert where she finds some of her greatest inspiration. She has been a writer and teacher, worked on applied science projects with a national laboratory, owned two small businesses, and is currently a BCBA at 360 Behavioral Health / California Psychcare where she has provided ABA services for adults and children with special needs since 2015. She also teaches mindfulness classes for parents. Her passion lies in inspiring others to live with gratitude.
Associate Director of Clinical Services
California Psychcare