Ever feel like meditation just isn’t made for your kind of brain, or your kind of life? You’re not alone.

In this episode, I’m breaking down some of the biggest myths that make meditation feel impossible for neurodivergent and autism parents…

And I offer a gentler, more realistic way to make mindfulness and meditation work in your real life.

We’re talking about what meditation looks like when your house is noisy, your schedule is packed, and your brain won’t stop buzzing. (Spoiler: it doesn’t have to be silent, still, or even particularly calm.)

Inside this episode, we’ll walk through:

• Why “I don’t have time” is totally valid (and also work-through-able)
  

• What to do when “clear your mind” makes you want to throw something
  

• Tiny ways to weave mindfulness into real-life moments…even if you're folding laundry, hiding in the bathroom, or rocking a fidget toy
  

You’ll also get simple ideas like 60-second breath resets, sensory check-ins, and sound-based or movement-friendly options that won’t make you feel like you’re doing it wrong.

Whether you’re new to mindfulness or just haven’t found a version that fits your life, this episode is a permission slip to try again, your way.

Want more support? 

Check out my guided meditations over on Substack, created specifically for neurodivergent and autism parents who crave more peace in the middle of it all.

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned In This Episode:

• Check out The Self-Care Support Squad Substack! Join for only $7/month to get access to exclusive bonus content (including 3 exclusive downloadable meditations), monthly group coaching calls, and more great resources!

• Your Ultimate Self-Care Toolkit: Guided Meditation and Affirmations for Parents of Autistic Kids

• Embracing Now: Staying Positive and Present as an Autism Parent

• Mindfulness as a Self-Care Tool for Autism Parents: Prioritizing Your Wellbeing

Welcoming you to a brand new episode of NeurOrdinary! In this one, I’m getting really real about what it’s like to parent an autistic or disabled child when things feel extra uncertain, especially with all the recent talk about changes to disability funding and support services.

This episode is all about finding ways to stay steady and resilient when the world feels shaky. I walk you through practical strategies for self-care and managing stress, including tips for setting healthy boundaries with the endless news cycle, so you can stay informed without burning out. 

We dig into grounding techniques (shout-out to my favorite, the five-four-three-two-one method!) to help pull you out of the swirl of anxiety and back into the present moment when those “what ifs” get loud.

Mindfulness is another big theme, and I share simple ways to weave it into your daily rituals (even five minutes can make a difference!) and give you pointers on how to actually build these habits so they stick. Plus, we talk about community: how connecting with other autism and neurodivergent parents can help lighten the mental load, and how to get involved in advocacy without tipping into burnout.

If you’ve been feeling overwhelmed, stretched too thin, or just plain exhausted by everything going on, this episode is filled with reminders that you are not powerless, you’re doing enough, and you’re absolutely not alone. Grab your coffee, find a cozy spot, and let’s build some resilience together.

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Resources Mentioned In This Episode

• Join the Self-Care Support Squad Substack! For just $7/month, get access to monthly group coaching calls, replays of The Ultimate Autism Parents Self-Care Workshop, and more!

• Check out free guided meditations to help you build resilience and practice mindful awareness here.

• Parent Resource Center: Get The Help Your Autistic Child Needs...For Free!

• Autism 101 For Parents: How Meditation Can Help You...And Why You Should Do It

• Mindfulness as a Self-Care Tool for Autism Parents: Prioritizing Your Wellbeing

Hey there! In this episode of NeurOrdinary, I dive into the ripple effect of self-care and why it's not just about pampering yourself—it's a game changer for your whole family. As a self-care and resilience coach, I know how challenging it can be to find time for yourself, especially when you're navigating parenting and neurodivergence.

We start with why self-care isn't selfish but essential. 

You'll hear about Megan, a parent who felt depleted before discovering how small self-care steps could lead to big positive changes in her family life. You'll learn practical strategies for sneaking in those little moments for yourself, like setting boundaries and practicing gratitude.

We'll chat about how your emotional regulation can improve when you take even a little bit of time to recharge. Plus, modeling these healthy habits can be a powerful lesson for your kids, teaching them the value of self-care.

Being present with your family isn’t always easy when you're exhausted, but self-care helps create meaningful connections and stronger relationships. And remember, the energy you bring to your household sets the tone for everyone else. So, take a breath and find those moments of calm amidst the chaos.

Tune in and see how self-care can make a delightful difference in your life and home! Until next time, keep it spicy, and remember, you matter...and so does your self-care.

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned In This Episode

• Join The Self-Care Support Squad for just $7/month and get access to a growing library of articles, workshop replays, and our monthly group coaching call. Click here to join us!

• NeurOrdinary Podcast: S2E8 | How to Recharge After a Meltdown: Tips for Autism Parents

• NeurOrdinary Podcast S2E1 | Self-Care That Works: 5-Minute Strategies for Autism Parents

• Autism 101 For Parents: How Meditation Can Help You...And Why You Should Do It

• Revitalize and Recharge: Making Self-Care a Priority as an Autism Parent

Hey there, welcome to another episode of NeurOrdinary! Today, we’re diving into a question I hear all the time: How do you recharge after a meltdown? Whether it’s your child’s or, let’s be honest, your own, meltdowns can leave you feeling utterly drained. But recovery is just as crucial as surviving the meltdown itself.

In this episode, I talk about five practical strategies to reset and recover—offering a mix of grounding techniques, sensory recovery, and micro moments to rebuild resilience.

From the five-four-three-two-one method that engages your senses, to replenishing that depleted energy with everyday actions, I've got you covered. We explore how reflection over rumination empowers learning, not self-blame. Because let's face it, every meltdown is an opportunity to discover and do better next time, not a failure.

I also share personal stories and tips from other parents I've coached, revealing that those micro moments of self-care aren’t just beneficial—they’re essential. And hey, if you’ve ever thought taking time for yourself is indulgence, think again! Self-care is family care because you can't pour from an empty cup.

Don’t forget to grab my free Thrive in Five SOS toolkit from the link in the show notes. It's packed with grounding exercises, sensory recovery tips, and an exclusive meltdown recovery guide. Whether you have five minutes or an entire afternoon, there’s something in there for everyone.

So tune in as we build resilience one tiny step at a time. You've got this, and I'm here cheering you on every meltdown of the way! Keep it spicy until next week!

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned In This Episode

• Get your free Thrive in 5! SOS Toolkit here!

• From Overwhelm to Empowerment: Discovering Your Limits as an Autism Parent

• From Anger to Empathy: Cultivating Emotional Resilience with Anger-Releasing Meditation for Autism Parents

• Navigating Emotional Turbulence: Supporting Autism Parents with Post-Meltdown Meditation

• Beyond Burnout: Discover the 7 Types of Rest Crucial for Autism Parents

Hey there, it's Karen Kossow, your self-care and resilience coach, welcoming you back to another episode of NeurOrdinary. In this week's chat, we're diving into a topic that hits home for so many parents out there—those tough days where nothing seems to go right, and your patience feels like it's on fumes. Trust me, I've been there!

This episode is all about giving yourself permission to truly feel those emotions on challenging parenting days. I share a personal story about a day where everything seemed to be overwhelming at once—like a sensory overload meltdown at the same time as work deadlines. Spoiler alert: I'm far from perfect, but I've learned that perfection isn't the goal. Instead, it's about connecting with our kids and genuinely showing up as our authentic selves.

We explore the power of acknowledging negative emotions without judgment and how these feelings don't make you a bad parent—they make you human. Letting go of the perfect parent ideal can help us focus on the love and connection our kids truly need.

I'll also guide you through taking small, meaningful steps toward healing. I share examples like the "reset minute" or keeping a daily journal highlighting one thing you did well. These small acts can be like little bricks building a strong foundation of well-being and resilience.

If you're navigating the hard days and need self-care tips that actually fit into your crazy schedule, you're in the right place. Grab a glass of water, take a deep breath, and join me. You're stronger than you think, and we've got this together!

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned In This Episode

• Grab your free copy of the Thrive in 5! SOS Toolkit!

• An Autism Parent’s Guide to Breaking Free from the Perfectionism Cycle | NeurOrdinary Podcast Episode 12

• Your Ultimate Self-Care Toolkit: Guided Meditation and Affirmations for Parents of Autistic Kids

• Revitalize and Recharge: Making Self-Care a Priority as an Autism Parent

• Your Ultimate Guide to Boundaries as an Autism Parent: Taking Care of Yourself While Caring for Your Child

Hey there! In this episode of NeurOrdinary, I'm diving into a topic that's difficult for many neurodivergent and autism parents: self-care. As a self-care and resilience coach, I'm here to remind you that taking time for yourself isn't selfish—it's essential. Parenting can feel like juggling a million things, and the guilt of stepping away for a breather can be overwhelming. 

But here's the truth: prioritizing yourself is one of the most loving things you can do for your family.

We'll explore three key strategies to help you integrate self-care into your life without compromising the care you give to your family. First, we'll tackle that pesky guilt, learning to see it as a signal instead of a verdict. I'll share stories of my clients, like Sarah, who learned to use guilt as a reminder of how much they care, rather than letting it stop them.

Next, we'll discuss setting boundaries that support everyone. Boundaries aren't barriers—they're bridges to healthier relationships. I'll tell you about James, who found peace in a simple nightly routine that helped him recharge and be more present for his family.

Finally, we'll talk about weaving self-care into your daily routine. It doesn't have to be elaborate or time-consuming. I'll give you tips on finding micro-moments throughout your day for self-care, just like my client Maria did with her morning breaths or listening to a calming playlist. Remember, small steps can lead to big changes! Tune in and learn how to prioritize yourself, because you deserve to feel supported and resilient.

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned In This Episode

• Join The Self-Care Support Squad Substack! For just $7/month get access to monthly group coaching calls, replays of The Ultimate Autism Parents Self-Care Workshop, and more!

• Revitalize and Recharge: Making Self-Care a Priority as an Autism Parent

• From Overwhelm to Empowerment: Discovering Your Limits as an Autism Parent

• Embracing Now: Staying Positive and Present as an Autism Parent

• Self-Care for Autism Parents: 5 Essential Steps to Maintain Your Identity

Hey there, it's Karen! Welcome to another episode of the NeurOrdinary podcast. If you're anything like me, constantly juggling caregiving and endless appointments, it might feel like finding time for yourself is a mythical creature. But hold on, because I've got some tips for squeezing in a bit of self-care without needing a full day at the spa.

In this episode, I share three strategies to recharge emotionally and three practical self-care techniques you can start using ASAP. We're talking about small but mighty habits: practicing gratitude even on the toughest days, leaning into sensory-based self-care, and leveraging community support for emotional renewal. I'm here to remind you that self-care doesn't have to take a ton of time – sometimes it's as simple as taking a deep breath or enjoying a cup of tea.

Don't worry if you're thinking you can't add another thing to your plate, because I'm sharing ways to make these practices fit right into your busy day. Whether you're setting up a calming corner for a quick reset or stepping outside for a breath of fresh air, every little bit counts. So, let's reclaim those precious moments for yourself and feel empowered to tackle the challenges with a renewed spirit. Remember, even amidst the chaos, you've got the power to recharge. Keep it spicy, and I'll catch you in the next episode!

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned In This Episode...

Hey there, it's Karen! In this episode of the NeurOrdinary podcast, I dove into one of the trickiest questions we autism parents face: “How do I find time for myself when my child needs constant attention?” Trust me, you're not alone if you've struggled with this.

I started by addressing the emotional hurdles we often face—guilt, frustration, and that constant feeling of being stretched too thin. I shared a personal story about how even my attempts to steal ten minutes for a hot tea and a Harry Styles video often get derailed by sensory overloads or school help demands. 

The key takeaway here? It's okay to feel those emotions, but they shouldn't stop you from seeking self-care.

Then, I got practical. I talked about carving out micro-moments for self-care—think 5 minutes while waiting for breakfast to cook or keeping a gratitude journal on the counter. I also suggested tools and tech that can help, like visual schedules or even the occasional iPad day.

One of my favorite tips? Time blocking in miniature. Instead of aiming for an hour, start with five-minute chunks. And don’t shy away from asking for help, whether it's a partner taking over bedtime or a friend giving you a short break.

Lastly, I emphasized the importance of community. Emotional support from fellow parents can be a game-changer. Whether you join my Substack community or a free Facebook group, connecting with others who "get it" can make a world of difference.

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned In This Episode

Join the Self-Care Support Squad Substack! For just $7/month get access to monthly group coaching calls, replays of The Ultimate Autism Parents Self-Care Workshop, and more!

Become part of the Self-Care Support Squad on Facebook. 

Check out free guided meditations to help you build resilience and practice mindful awareness here.

Revitalize and Recharge: Making Self-Care a Priority as an Autism Parent

Energy on Demand: 7 Quick Fixes for Exhausted Autism Parents

Hey there, it's Karen. In this episode of NeurOrdinary, I dive into the critical topic of self-care, especially for us neurospicy autism parents.

I know firsthand how it feels to run on empty while juggling parenting, work, and everything in between. If you've ever thought, "Self-care? That's a luxury I can't afford," this one's for you.

We start by unpacking why self-care often feels out of reach, particularly for autism parents dealing with therapy appointments, meltdowns, and everything else that comes our way. 

One of my clients once said, "If I take time for myself, who's going to pick up the slack?" Sound familiar? 

You're not alone!

Society glorifies the idea of the sacrificial parent, leaving us to feel guilty for even thinking about our own needs. But here's the kicker: self-care isn't a luxury…it's about survival and resilience.

Through real-life stories of clients like Mike and Emma, I explore how small acts of self-care can make a world of difference. Mike discovered that practicing something as simple as a "reset breath" helped him handle his son's meltdowns more patiently. And Emma found a three-minute dance party could recharge her energy like nothing else.

I share practical tips to help you move past the guilt and integrate micro-moments of self-care into your daily routine. Think drinking your coffee while it's hot, taking a walk during your child's therapy session, or even a one-song dance party in the kitchen.

Remember, resilience isn't about never struggling but about having the strength to bounce back. Self-care is essential for that, and you deserve it. Be sure to check out my free Thrive in 5! SOS Toolkit for more strategies to help you recharge.

Thanks for listening/watching! Catch you next week.

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned in This Episode...

Hey, it’s Karen! Thanks for joining me for another episode of NeurOrdinary. Today, we're diving into a topic really close to my heart: resilience. If you've ever felt overwhelmed as a neurospicy or autism parent juggling therapy appointments, meltdowns, and everyday tasks, this episode is for you. I get how chaotic life can feel!

We start by debunking the myth that resilience means being unshakable. In reality, it's about bouncing back when life knocks you down. I share three actionable strategies to help you build resilience every day. 

First, we explore the power of micro-actions – tiny, manageable steps that can create a big ripple effect on your overall well-being. For instance, practicing a simple reset breath during stress can set a calming tone for the rest of your day.

Next, we dig into the idea of reframing your internal dialogue. How you talk to yourself can significantly impact your emotional resilience. Instead of focusing on failures, learn to see struggles as opportunities for growth. 

Finally, I emphasize the importance of building your support squad. Having a community or even just one trusted friend can make a world of difference in how you handle life's ups and downs.

I also share inspiring stories from other parents who've transformed their lives by practicing these strategies. Trust me, you're not alone in this journey. For more tips and strategies, download my free Thrive in 5! SOS toolkit – the link is in the show notes.

Remember, resilience isn't about never falling down. It's about getting back up and continuing forward, one small step at a time. Thanks for joining me, and don't forget to keep it spicy!

* Please note: names used in this podcast may have been changed to protect the identity of my coaching clients and their children.

Don't see your preferred podcast program listed? Contact me here to suggest where you'd like to listen to NeurOrdinary. 

Resources Mentioned In This Episode