Caregiver Survival Guide — Staying Regulated While Supporting Your Child

Let’s be honest: summer can be exhausting for caregivers. While your child is adjusting to a new rhythm, you’re also juggling routines, transitions, and often doing it with less support than during the school year.

Why Your Regulation Matters

Children with autism often co-regulate with the adults around them. When you’re grounded, it’s easier for them to stay calm and flexible. When you’re depleted, everything feels harder—for both of you. I know. It ain’t easy. But if we can try our best, that is what can make the difference!

Strategies to Protect Your Energy

1. Create Caregiver Routines Too

Anchor your day with small rituals:

  • Morning: 5 minutes of quiet before the house wakes

  • Midday: cup of tea during quiet play

  • Evening: gratitude journal or stretch routine

2. Schedule Breaks (Even Tiny Ones)

  • 10-minute podcasts while your child plays

  • Audio books during car rides or chores

  • Take turns with a partner, friend, or sitter—even for an hour

3. Plan Downtime Without Guilt

Skipping an outing? Ordering pizza? That’s self-care.

  • Low-stimulation days can prevent burnout

  • Rest is productive

4. Build Your Support System

  • Find an online autism parent group

  • Set up text check-ins with another caregiver

  • Ask for help before you hit your limit

5. Redefine Success

Some days, survival is success.

  • Your child smiled.

  • You avoided a meltdown.

  • You’re both fed and safe.

That’s enough.

Caregiver Affirmation

"I am doing the best I can. I am a safe place for my child. I deserve care too."
 Repeat this often. You’re doing a great job, even when it feels like you’re treading water.

I promise.