Top 10 Tips for Managing Anxiety When You are Autistic

Research shows that the majority of autistic people experience high to debilitating levels of anxiety every day. Having a little anxiety is helpful; it can boost our energy and assist us in getting important things done. Higher levels of anxiety are exhausting, can interfere with life satisfaction and important goals, and can lead to worse physical and mental health outcomes. We have compiled our list of top ten tips to assist you or your loved one in managing your anxiety. Don’t put yourself under pressure to start all of these at once—trial one per month at a rate of once per week or less. Keep the ones that work for you.

Practice Self-Compassion

Acknowledge that everyone experiences distress, and it's okay to feel overwhelmed. Treat yourself with the same kindness you'd show a close friend, reminding yourself that it's human to struggle. Allow yourself to feel love (for example, for your cat, your child or a parent), and then send that love to yourself.

Embrace your Neurotraits

Being autistic brings neurodivergent traits to harness, including ‘monotropism’ (a lifelong skill of single-mindedness) and hyperfocus (a capacity to focus for long periods on a topic of deep interest). Schedule time without interruption for your passionate interests.

Nurture your Sensory System

Consider each of the eight senses and how you seek or avoid specific sensory experiences. Have a sensory kit handy at home and when you are out and about to find energy and decrease stress as needed. Adjust your surroundings to suit your sensory needs, such as using noise-cancelling headphones, dim lighting, or fidget tools.

Engage in Self-Care Practices

To counter feeling overwhelmed and a hypersensitive nervous system, regularly practice mindfulness, deep breathing, and sensory breaks. Techniques like slow diaphragm breathing can activate your body's relaxation response.

Prioritize Energy Accounting

Visualize your energy levels as a battery. Engage in activities that recharge you and protect your energy from unnecessary depletion. Rest when you feel exhausted.

Build Predictability and Flexibility

Use routines and visual schedules for structure while allowing room for adaptability to manage unexpected changes with less stress. Don’t beat yourself up when you can’t follow a plan you set for yourself. Adopt simple routines that nurture you and give you pleasure, for example, stretching in bed.

Explore your Creativity

Explore creative activities like art, music, or writing. These can be excellent ways to process emotions and relieve stress.

Develop Advocacy Skills

Communicate your needs clearly and advocate for accommodations that support your well-being. Practicing this regularly can reduce stress in social or work environments.

Seek Support

Surround yourself with understanding individuals and consider therapy tailored to neurodiverse needs. Supportive connections can ease stress and promote resilience.

Celebrate Small Wins

Acknowledge and celebrate your efforts and progress, like reading to the end of this list. Recognizing your achievements fosters a positive outlook and builds self-confidence.