2 | Parent Self-Care & Caregiver Burnout | Brian Keene
Parenting neurodivergent children often requires an incredible amount of emotional energy, flexibility, patience, and advocacy. Many caregivers spend so much time supporting others that they forget to regularly care for themselves in sustainable ways.
In this solo episode of the Autism Family Toolkit Podcast, occupational therapist Brian Keene discusses caregiver burnout and shares practical self-care strategies designed specifically for busy parents and caregivers.
Brian explains how burnout can gradually build when caregivers continuously prioritize everyone else’s needs while neglecting their own physical, emotional, and mental wellbeing. He also walks listeners through a simple reflective exercise that helps parents identify meaningful goals, evaluate areas of imbalance, and create realistic routines that feel sustainable rather than overwhelming.
Throughout the conversation, Brian encourages families to focus on small, manageable changes instead of perfection while building habits that align with their values and long-term wellbeing.
This episode provides compassionate and practical support for parents who feel exhausted, stretched thin, or disconnected from their own needs.
Listen to the Full Episode
This episode is especially helpful for caregivers experiencing stress, emotional exhaustion, burnout, overwhelm, or difficulty balancing personal wellbeing with parenting responsibilities.
Memorable Quote
“Small and simple changes are more sustainable.”
In This Episode We Discuss
• Understanding caregiver burnout
• Reflecting on personal wellbeing
• Identifying meaningful priorities
• Building realistic self-care routines
• Habit-building strategies for parents
• Accountability and reminders
• Preventing emotional overwhelm
• Practicing self-compassion during setbacks
Key Themes From the Conversation
Caregiver Burnout Happens Gradually
One of the biggest themes throughout this episode is that burnout often develops slowly over time.
Parents may begin noticing:
• Emotional exhaustion
• Increased irritability
• Fatigue
• Difficulty staying present
• Feeling disconnected from personal goals
• Constant overwhelm
Brian emphasizes that caregiver burnout is incredibly common and does not mean parents are failing.
Self-Care Does Not Need to Be Complicated
The episode also highlights how meaningful self-care often comes from small, realistic habits rather than dramatic lifestyle overhauls.
Examples may include:
• Journaling for five minutes
• Taking a short walk
• Preparing lunch ahead of time
• Scheduling quiet time
• Asking for help with chores
Consistency matters more than perfection.
Habits Work Better When They Are Specific
Another important theme is the importance of making goals realistic and specific.
Brian encourages parents to:
• Choose one area of focus
• Create small actionable habits
• Attach habits to a time and routine
• Use reminders and calendars
• Reflect weekly without judgment
This approach often feels more manageable and sustainable long term.
Common Questions Parents Ask
What does caregiver burnout look like?
Burnout can include emotional exhaustion, irritability, stress, low energy, difficulty focusing, feeling overwhelmed, or losing connection with personal needs and goals.
Why is self-care important for parents?
Parents often provide emotional regulation, structure, and support for their children. Caring for yourself helps improve your ability to stay emotionally present and regulated for your family.
How do I start self-care when I already feel overwhelmed?
Start very small. Simple, realistic habits are often more sustainable than trying to completely change your routine all at once.
Why This Conversation Matters for Families
Parents of neurodivergent children often carry enormous emotional and logistical responsibilities while feeling pressure to “keep pushing through” without support.
This conversation reminds caregivers that their wellbeing matters too and that small intentional habits can create meaningful changes over time without requiring perfection.
About the Host
Brian Keene is a pediatric occupational therapist and founder of Pure Hearts Therapy. Through his work with neurodivergent children and families, he focuses on emotional regulation, sensory processing, participation, and family-centered support using practical real-life strategies.
Related Resources for Parents
If you found this episode helpful, you may also enjoy these resources:
• Caring for the Caregiver: Self-Care Tips for Parents of Kids with Special Needs
• Positive Behavior Strategies for Neurodivergent Children at Home and School
• Creating a Supportive Home Environment for Pediatric Occupational Therapy
• Just Diagnosed? A Guide for Arizona Parents Starting the Autism Journey
Explore more parent resources at:
https://pureheartstherapy.com/blog
