How to Overcome Parent Burnout and Rediscover Your Identity Beyond 'Just' a Parent

Parental burnout is real, and parenting an autistic child can bring unique challenges that add to exhaustion. You’re not alone, and your feelings are valid. Here are some key ways to manage burnout and prioritise your well-being:

Signs of Parental Burnout

• Constant fatigue, even after rest

• Feeling emotionally drained or detached

• Increased frustration or guilt

• Loss of patience with your child or other loved ones

• Difficulty finding joy in parenting

• Physical symptoms like headaches or trouble sleeping

  
  

Ways to Cope & Prevent Burnout

1. Self-Care Without Guilt

   • Take small breaks when possible (even 5 minutes for deep breathing or a short walk).

   • Prioritise sleep, hydration, and nutrition.

   • Engage in activities you enjoy (reading, music, hobbies).

2. Ask for Help & Accept Support

   • Lean on your partner, family, or friends when possible.

   • Consider respite care or support groups for parents of autistic children.

   • Join online or local autism support communities.

3. Set Realistic Expectations

   • You don’t have to do everything perfectly. Good enough is good enough.

   • Focus on what matters most and let go of things that aren’t essential.

4. Create a Routine That Works for Both of You

   • Predictability helps both you and your child manage stress.

   • Build breaks for yourself into the daily routine.

5. Seek Professional Help When Needed

   • A therapist or counsellor can help process feelings of overwhelm.

   • Support groups can be a great resource for advice and solidarity.

6. Find Joy in Small Wins

   • Celebrate progress, no matter how small.

   • Practice gratitude by acknowledging little victories.

7. Reconnect With Yourself

   • You are more than just a parent—remember your own identity, interests, and dreams.