Parenting is one of the most rewarding experiences in life, but it can also be one of the most exhausting—and for parents raising neurodivergent children it is no different. Many parents feel guilty when they try to take time for themselves, believing it’s an indulgence they don’t deserve. But self-care isn’t about luxury or taking long spa days—it’s about practical, accessible ways to nurture your well-being so you can continue to show up for your family with energy and compassion.

This post will explore a variety of realistic self-care strategies that are designed to fit seamlessly into your busy routine. From grounding techniques and humming to listening to music that soothes your nervous system, we’ll discuss simple yet powerful ways to reduce stress and stay present. You deserve time for yourself, and self-care doesn’t have to be something extravagant—it’s about the small actions that make a big difference.

Grounding techniques: Staying present in the moment

Grounding exercises are an excellent way to reconnect with the present moment and ease stress. These techniques focus on bringing your attention to your senses, helping to quiet your mind and manage overwhelming emotions. Grounding can be particularly useful when you feel mentally scattered or emotionally drained.

How to practice grounding:

  • 5-4-3-2-1 Exercise: This technique helps you tune into your surroundings by engaging all five senses:
    • 5 things you can see
    • 4 things you can touch
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste

  • Breathing: Practicing deep breathing techniques like box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) is an effective way to regulate your nervous system. This simple act of controlled breathing can calm your mind and help reset your emotional state.

  • Connecting with nature: If possible, step outside and take a few moments to observe your environment. The act of being in nature—whether it’s a walk through the park or just sitting on your porch—can have a calming effect on the nervous system. Nature provides a sense of grounding that helps ease stress. If you’re inside, consider placing a plant nearby or sitting by a window where you can see outdoor greenery. This visual connection can help reset your mind and bring peace.

  • Barefoot grounding: Sometimes called “earthing,” this practice involves walking barefoot on grass, sand, or soil to connect with the Earth’s energy. Grounding yourself in this way can help regulate your emotions and reduce anxiety. If walking barefoot outside isn’t possible, simply standing or sitting with your bare feet on a natural surface like a rug or wooden floor can be a grounding experience.

These grounding practices are effective tools to help manage the day-to-day stress that comes with parenting. Reconnecting with the present moment allows you to feel centered and calm, even during chaotic moments.

The power of humming: Calm your nervous system

Humming is a simple, yet highly effective tool for managing stress and calming your nervous system. When you hum, it activates the vagus nerve, which helps trigger the body’s parasympathetic nervous system—the “rest and digest” response that promotes relaxation.

How to use humming for self-care:

  • Find a quiet space where you can hum freely and comfortably.
  • Choose a melody that resonates with you, whether it’s a favorite song or just a simple, calming hum.
  • Focus on the vibrations in your body and the soothing rhythm of the sound. Humming can be a form of self-soothing, helping you to feel more grounded and calm.

Taking just a minute to hum can have a surprising effect on reducing anxiety, calming the mind, and bringing you back to a state of relaxation.

Listening to music that soothes: Tailoring your playlist to your nervous system

Music is a powerful tool for self-regulation, with the ability to change your mood and emotional state. Certain types of music can calm your nervous system, while others can energize and motivate you. Listening to music that resonates with your emotional state is a simple yet effective way to practice self-care.

What to listen to:

  • For relaxation: Slow-tempo music, such as classical, jazz, or ambient sounds, can promote deep breathing and relaxation. These types of tunes can help reduce stress and create a peaceful atmosphere.
  • For energy: If you need a boost, upbeat music with a fast tempo can help improve your mood and increase motivation. Playlists with your favorite songs or even nature sounds can energize you and help you feel more focused.

Creating a playlist that aligns with your emotional needs is an easy, accessible form of self-care. Take a few moments to listen to a song or genre that either calms you or boosts your energy—whatever you need in the moment.

Using binaural beats for stress relief and focus

Binaural beats are an auditory tool that can help regulate your nervous system, reduce stress, and improve mental clarity. This technique involves listening to two slightly different sound frequencies in each ear, which your brain perceives as a third frequency. This process, known as brainwave entrainment, can promote different states of mind such as relaxation, focus, or sleep.

How it works:

  • Delta Waves (0.5–4 Hz): Deep relaxation and sleep.
  • Theta Waves (4–8 Hz): Meditation, calm, and creativity.
  • Alpha Waves (8–13 Hz): Light relaxation and focus.
  • Beta Waves (13–30 Hz): Mental clarity and concentration.
  • Gamma Waves (30–100 Hz): Heightened perception and cognitive function.

How to use binaural beats for self-care:

  • Relaxation and Stress Relief: Use binaural beats with delta or theta frequencies to promote deep relaxation and reduce stress. These are ideal for soothing anxiety and creating a calm, grounded state.
  • Focus and Mental Clarity: For concentration or a mental boost, opt for beta or alpha frequencies. These help improve focus and cognitive performance.
  • Sleep Aid: Binaural beats are also great for enhancing sleep. Listening to relaxing frequencies before bed signals your body to wind down and prepare for rest.

How long to listen:

For maximum effectiveness, aim to listen for 15 to 30 minutes per session. You can adjust the duration based on your needs:

  • For stress relief, try listening for at least 20 minutes to help calm your mind.
  • If you’re using binaural beats for focus, listening for 20 to 30 minutes before tasks can improve concentration.
  • For sleep, listening to relaxing frequencies 30 minutes before bed can help signal your body to wind down.

Many apps like Spotify, Apple Music and YouTube channels offer free binaural beats tracks, making it an easy and accessible self-care tool. Simply put on headphones, relax, and let the soothing sounds reset your mind.

Other practical self-care tips for parents

While grounding, humming, and music are powerful tools, here are a few other practical strategies for self-care that can be easily incorporated into a parent’s routine:

  1. Take short, meaningful breaks: A “break” doesn’t always mean a long escape. If you have just a few minutes, take a moment to step away from the situation. Go to the bathroom, grab a cup of tea, or simply sit in a quiet space for a few minutes to reset. These small breaks, even when brief, can help you manage stress throughout the day.
  2. Practice mindfulness: You don’t need to sit in meditation for hours to benefit from mindfulness. Simply taking a few moments to focus on your breath and notice the sensations in your body can help bring you back to the present moment. Even while doing everyday tasks, practicing mindfulness helps you stay grounded.
  3. Connect with a supportive community: Whether it’s a virtual support group or talking to a close friend, connecting with others who understand your experiences can provide emotional support and reduce feelings of isolation. Finding a community where you can share challenges and receive validation can be incredibly therapeutic.
  4. Set boundaries: Parents often feel the need to give endlessly, but setting boundaries is key to maintaining your well-being. Saying “no” to extra commitments or asking for help when needed is an important act of self-care. Establishing boundaries allows you to conserve energy and prioritize your own mental and emotional health.
  5. Hydrate and nourish your body: Taking care of your body is essential for overall well-being. Make sure you’re staying hydrated and nourishing yourself with balanced meals. It’s easy to forget to care for yourself when you’re focused on your child’s needs, but proper nutrition and hydration directly impact your energy and stress levels.

Parenting is undoubtedly a demanding role, but taking time for self-care doesn’t have to be complicated or indulgent. By incorporating grounding techniques, humming, music, and other small acts of care into your routine, you can support your emotional and mental health, helping you be the best parent you can be. Remember, self-care doesn’t require grand gestures—just the simple, consistent practices that help you stay present, calm, and connected. You deserve it.