How to Avoid Caregiver Burnout: Practical Self-Care Tips

Caring for an autistic loved one is rewarding but can leave you emotionally and physically drained. Caregiver burnout creeps in when you're running on empty—yet putting yourself last helps no one. Here's how to refuel without guilt.  

Spot the Warning Signs

- Constant exhaustion (even after sleep)  

- Irritability over small things  

- Losing interest in activities you enjoy  

- Feeling like you're never "enough"  

Micro-Moments Matter

Self-care isn't just spa days—it's small, doable acts:  

• 5-Minute Recharges: Sip tea in silence, stretch, or step outside for fresh air.  
• Tag Team: Swap 30 minutes with another caregiver to grab coffee solo.  
• Tech Boundaries: Silence notifications after 8 PM to protect downtime.  

Ask for Help (The Right Way)

Instead of "I'm fine," try:

• "Could you pick up groceries this week?"  
• "Would you sit with [child] so I can shower?"  
• "I'd love your company on my walk."  

Find Your People

• Join online support groups (try Facebook's "Autism Caregiver Support")  
• Connect with local respite care services  
• Vent to friends who won't judge  

When you care for yourself, you’re not just helping yourself—you’re also creating a better, more stable environment for your loved one.

Want more resources? Download the One Autism Health app for free!