Cargivers' Emergency Self-Care Kit

When You're Running on Empty – Quick Relief Strategies

Parenting an autistic child can be incredibly rewarding, but it also comes with unique challenges that can lead to stress and burnout. An emergency self-care kit is a proactive tool designed to help you quickly recenter and recharge when you need it most.

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EMERGENCY OVERWHELM PLAN

When you feel: "I can't do this anymore."

Try this:

✅ Splash cold water on your face (shocks the nervous system).
✅ Repeat: "This is a moment. I’ve survived 100% of my worst days."
✅ Text [Trusted Friend Name]: "Code red – send memes."

🆘 For Instant Overwhelm Relief

Quick techniques to ground yourself when stress hits hard and fast.

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The 5-4-3-2-1 Grounding Technique: Name: 5 things you SEE, 4 things you TOUCH, 3 things you HEAR, 2 things you SMELL, 1 thing you TASTE.
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Emergency Playlist: Listen to a 10-minute calming playlist on Spotify: Calming Vibes.
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Mantra Cards: Cut-out affirmations like: "This is hard, but I am stronger." "I don’t have to fix everything today."

🔥 For Burnout Prevention

Proactive strategies to keep your energy reserves from depleting.

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Micro-Break Ideas: 1 min: Breathe in 4-7-8. 5 mins: Stretch + drink cold water. 10 mins: Walk around the block.
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Sensory Reset Kit: Gather these in a ‘calm drawer’: 🧊 Ice pack, 🍊 Essential oil, 🧩 Fidget toy.

💔 For Emotional Crisis Moments

When it feels like too much, these resources can provide critical support.

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Scripts to Delegate: Copy/paste these texts: To partner: ‘I’m tapped out. Can you handle bedtime?’ To friend: ‘I need to vent – can I call?’
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Crisis Hotlines: 988 Suicide & Crisis Lifeline, Text ‘HOME’ to 741741 (Crisis Text Line).

👨‍👩‍👧‍👦 For Family Support

Tools to help manage family dynamics when you're feeling overwhelmed.

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Sibling Activity Jar: When you’re overwhelmed but siblings need attention: ‘Pick a slip!’ (e.g., ‘Build a blanket fort,’ ‘Watch 1 YouTube video together’).
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Visual ‘Help’ Cards: For nonverbal kids: 🟢 "I need a break", 🔴 "I’m overwhelmed" (Print/cut for child to hand you when YOU need space.).

🌈 Long-Term Resilience Builders

Strategies to foster lasting well-being and connection.

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Monthly ‘Win’ Tracker: Circle your victories: ☑️ ‘Showered today’, ☑️ ‘Asked for help’, ☑️ ‘Said no to something’.
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Community Connections: Autism parent groups (The Caregivers' Village), Meetup.com.

Ready for More Support?

Remember, you are not alone. Reach out to your support network or a mental health professional when needed.

For additional resources, visit ASD Infographics Page.