Rethinking Self-Care
"Self-care" in popular culture means bubble baths and scented candles. Self-care for a depleted autism parent in India means something more fundamental: the minimum conditions under which you remain functional.
True self-care is not selfish. Burnout serves no one — not you, not your child, not your family.
Basic Self-Care (Non-Negotiables)
Sleep: 7 hours minimum. If night disturbances from your child make this impossible, this is a medical emergency, not an inconvenience. Address the child's sleep (medication, sensory environment) and arrange shared nights with your partner or a caregiver.
Medical care: Autism parents routinely skip their own health appointments. Your long-term ability to care for your child depends on your health. Schedule and keep your own doctor and dental appointments.
Eating: Skipping meals to extend caregiving time is counterproductive. Your cognitive function, emotional regulation, and immune system all depend on consistent nutrition.
Middle-Tier Self-Care
30 minutes alone daily: Without a caregiving task, without screens if possible. Walking, sitting in a park, reading for pleasure.
One social connection per week: A friend, a parent peer group, a family member who listens rather than advises.
Physical exercise 3 times per week: The single highest-impact mood intervention. Even 20 minutes of walking significantly reduces stress hormones.
Making Self-Care Possible in Indian Contexts
The barrier is usually practical — who cares for the child? Build your support network deliberately. Train a trusted family member in your child's routine. Use government respite where available. Exchange childcare with another autism family.