Conscious Self-Care for Autism Parents: Insights from Kat Riojas

Parenting a child with autism demands deep reserves of energy, empathy, and endurance—and too often, parents forget to include themselves in the circle of care. In this powerful conversation, Sarah Kernion talks with Kat Riojas about what conscious self-care really looks like when you’re raising neurodiverse children.

Fellow autism mom and advocate, Kat Riojas, shares how movement, mindful routines, and healthy habits have transformed her ability to stay present and emotionally steady for her family. Together, they explore how modeling wellness teaches children balance, why community matters as much as therapy, and how letting go of comparison opens the door to peace.

This is a grounded, hopeful reminder that caring for yourself is caring for your child—and that every act of self-preservation is an act of love.

Key Takeaways

• Conscious self-care sustains long-term autism parenting.
• Movement and nutrition directly affect emotional regulation.
• Alcohol and poor habits quietly drain parental capacity.
• Community is a protective factor against burnout.
• Modeling health benefits the entire family system.
• Each parent’s path is unique—comparison steals joy.
• Growth often comes from hardship and honesty.

Find and follow Kat on Instagram here!

Chapters

• (00:00:00) - Kat's Talk About Self-Care on Inshones
• (00:01:16) - How an autism mom got to the gym
• (00:04:26) - On Choosing Self-Care
• (00:10:44) - Autism and Taking Back Your Own Life
• (00:15:32) - The Secret to Your Hero's Journey
• (00:16:41) - Autism Moms on the Family
• (00:20:14) - "One piece of advice for moms with autism..."
• (00:24:21) - Alcoholics on Their Journey
• (00:28:40) - The Importance of Vocalization Around 40
• (00:33:58) - Kat's Entire Episodes