You Can’t Pour from an Empty Cup: Self-Care Tips for Autism Moms

If you're an autism mom like me, you know that our days are long, intense, unpredictable, and filled with love—but also layered with pressure most people will never understand.

We are the schedulers, the advocates, the therapists, the comforters, the case managers… and sometimes, we forget we are also women who need to be cared for too.

I’ve learned—sometimes the hard way—that I can’t be the mom my boys need if I’m constantly depleted. The phrase “You can’t pour from an empty cup” became more than a cute saying. It became a survival truth.

Here are a few self-care practices that help me refill my cup—mentally, physically, and spiritually:

🌿 1. Create Micro-Moments of Peace

You don’t need hours. You need intention.
Even 5 quiet minutes in the bathroom, a hot cup of tea, or a prayer whispered in the car counts. These micro-moments of peace are what anchor me when everything else feels chaotic.

🧘🏽‍♀️ 2. Support Your Nervous System

When your child is in sensory overload, your system feels it too.
I support mine with daily movement, deep breathing, and natural supplements that help with stress and focus. (I always say: magnesium, omega-3s, and calm oils are my secret weapons.)

🫶 3. Ask for Help (and Receive It)

You are not weak for needing help.
You are wise. Whether it’s a family member, friend, respite care, or a faith-based support group—let someone in.

🧴 4. Use What You Love

Simple acts like diffusing your favorite scent, drinking from a cute water bottle, or using products that feel nurturing can lift your spirit.
I choose wellness products that are safe, clean, and made for families like mine.

💬 Final Thoughts

Mama, you matter.
Your health matters.
Your joy matters.

You were chosen for your child for a reason, but you don’t have to run on empty to prove your love.

Take care of yourself—not just so you can show up for them… but because you deserve to feel whole too.

With love and grace,
Dr. Cicily Payne-Nestor
Chiropractor | Autism Advocate | Wellness Mentor


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