Figuring out how to manage anxiety as an autistic person can feel like an impossible task. If you’re autistic, anxiety can often be a daily occurrence. Whether it’s navigating social situations, changes to your routine or overstimulation, there are many things which can trigger your anxiety. Whilst there is no ‘quick fix’ there are different things you can do to make your anxiety feel more manageable. Let’s explore some of them…
Identify your triggers
Whilst it’s not possible to avoid all of your triggers, it can be helpful to know what they are. This is because you can be more prepared for certain triggering situations when they arise.
For example, let’s say loud noises are a trigger for you. Perhaps you can ensure that you always bring your noise cancelling headphones with you. That way, you have a coping strategy handy if an environment suddenly becomes noisy.
If you’re not sure what your triggers are, maybe you can keep a diary in your phone or in a notebook every time you notice yourself feeling overwhelmed or overstimulated and the common themes which lead up to that moment.
Be mindful of how much you are doing in a day
It’s not easy managing overstimulation in a sensory overloaded world. Therefore, it’s important to be mindful of how much you’re doing in a day. As an autistic person, your brain is constantly taking in and processing information. If you’re not careful, this can lead to overstimulation, burn out and overwhelm.
It can be helpful to have a plan for your day and ensure that it is as well balanced as possible. For example, if social interaction is draining for you, maybe you can find a way to limit this e.g. one meeting with friends per day or week.
If this is not possible, have a think about ways that you can have breaks throughout the day to manage your energy levels. This might involve stepping away to find a quiet space, going for a walk or making yourself a comforting drink. Whatever works for you to help you maintain your energy levels.
Apps which can help to manage anxiety as an autistic person
Some people can find apps a convenient and accessible way to have coping strategies on the go. Here’s some that can be particularly helpful for managing anxiety as an autistic person:
- Tiny Decisions can be really helpful if you struggle with small decisions e.g. what to have for lunch.
- Finch involves taking care of a finch bird as a way to learn how to attend to your own self-care needs.
- Leeloo can be useful if you struggle to verbalise or communicate how you’re feeling with others, especially during moments of overwhelm or overstimulation.
- Tappy is a portable fidget which can be really handy if you forgot to bring your fidget with you or you prefer to use something which is more subtle.
Therapy to help manage anxiety as an autistic person
If you find it difficult to identify your triggers, feel easily overwhelmed or overstimulated and would like a safe space to work towards feeling better, therapy might be a good option for you.
If this is something that you’re considering or you’re curious about, I’d recommend finding a Neurodivergent-Affirming therapist. You can find out more about what this is and how therapy could help you manage anxiety as an autistic person here.
If you’ve read this blog post and require further support, I’d love to hear from you. Book a free 20 minute initial meeting with me below.