Before we begin,
I want you to know something important.
If you're listening to this while feeling overwhelmed,
Emotionally drained,
Or like you're constantly holding it together for everyone,
Know that there's nothing wrong with you.
Parenting a child on the spectrum can mean living in a state of constant high alert.
You manage appointments,
School meetings,
Meltdowns,
Decisions,
All while carrying a quiet emotional weight that rarely gets recognized.
This short practice is not about fixing anything.
It's about giving your nervous system a brief pause so you can breathe,
Soften,
And feel a little more like yourself again.
In the next few minutes,
I'll guide you through three simple resets.
Each one supports a different kind of overwhelm.
The body,
The mind,
And the heart.
You don't need to do them perfectly.
Just follow along in the way that feels most supportive to you right now.
You can use each reset on its own whenever you need it,
Or my favorite,
Which is to combine all three in one moment,
If you can.
So let's start with the body.
If it feels okay,
Place one hand on your chest and one on your belly.
If not,
Simply notice your breath.
Take a slow breath in through your nose.
And a longer breath out through your mouth.
Again,
Inhale gently.
And exhale slowly.
As if you're letting something heavy leave your body.
You might notice your shoulders are tense,
Your jaw tight.
Not because you've been doing anything wrong,
But because you've had to stay strong for such a long time.
As you breathe,
Imagine your exhale signaling to your body,
I am safe right now.
One more slow breath in.
And a long,
Easing breath out.
You are not solving anything in this moment.
You're simply giving your nervous system a signal that it can stand down just a little.
Your body deserves this moment,
At minimum,
To feel less tense.
Now let's gently shift to the mind.
One of the hardest parts of parenting a child on the spectrum are the feelings of guilt that often creep up.
You know,
That voice that says,
I should be more patient,
Or I should be doing more.
These thoughts can appear again and again,
And when they do,
They can leave you feeling trapped or inadequate.
Thoughts like these can weigh heavily,
Especially when you're already stretched so thin.
These thoughts can add to the overwhelming feelings you already manage.
What I want you to know is that having these thoughts do not mean you're failing.
They mean that you're human,
But you don't have to be ruled by them.
So notice if there's a familiar thought looping around in your mind right now.
Something like,
I should be doing more,
Or I'm not doing this right,
Or I should be handling this better.
Instead of pushing it away,
Simply name it.
Silently say to yourself,
I'm noticing I'm having the thought that.
.
.
And fill in the rest.
This small shift creates space.
It reminds you that a thought is not a fact.
A thought is a response to pressure,
Responsibility,
And care.
Now imagine placing that thought somewhere outside of you.
You don't have to get rid of the thought,
But just set it down for now.
If you're someone who has difficulty visualizing,
You can write the phrase down onto a piece of paper and place the paper on the floor or beside you on a table.
As long as you find a way to distance yourself from the thought,
You'll benefit from this practice.
You can return to the thought later if you want.
But right now,
You're allowed a pause,
And you're allowed to create this boundary between you and the thought.
In this moment,
The thought does not need to keep occupying your attention.
For the final reset,
We'll focus on reconnecting.
Not through effort,
But through noticing.
Bring to your mind your child.
Not a challenge,
Not a worry,
But a small,
Neutral,
Or positive detail about your child.
We're not forcing gratitude here,
But if it feels right to you,
You're welcome to embrace that.
So you might think about the way your child focuses on something they love,
A sound that they make,
Or maybe it's their honesty,
Their persistence,
Their sensitivity.
You get the idea.
Now silently name it.
In this moment,
I notice.
And fill in what you notice about your child.
It's about remembering that connection doesn't always look the way we were taught it would.
Notice what shifts when you give yourself permission to notice the good,
Even if for a brief moment.
Small moments like this can add up.
They go a long way in helping to rebuild connection.
Even in moments of stress and exhaustion,
Connection is still possible.
Many parents and caregivers grieve the connection that they had imagined.
They grieve it quietly and without permission.
But grief like this deserves gentleness,
Not judgment.
So let this noticing be enough for now.
Take one final,
Slow breath in.
And as you return to your day,
Know this.
Even a few moments like this can make a difference in your day.
Not because it fixes anything,
But because it supports you.
If this reset was helpful,
You're welcome to come back to this practice or explore my profile where I share additional talks and resources for parents and caregivers navigating overwhelm,
Guilt,
And emotional exhaustion.
You will find a short written version of this reset linked in my profile if you prefer something you can return to quietly and at your own pace.
Most of all,
Thank you for being here.
You're doing something meaningful for yourself and for your child.
