You, the young adults living with autism- anxiety and stress are possibly a daily part of your life. Nobody wants that since they need to know it is not only them. Throughout their lives, over 50% of all adults on the spectrum receive a diagnosis of anxiety disorder. However, there must be ways to deal with these feelings, and the good news is you can read on to find out how. So, let’s look at how Anxiety and stress can be managed.
1. Understand Your Triggers
Figure out the stimulus behind your anxiety and stress and what creates butterflies in your stomach. Be aware of the situations or environments, but also be mindful of your activities that increase anxiety levels. These might include:
- Unexpected changes in routine
- The bright lights and loud noises and smells from being outside.
- Social interactions
- Specific phobias
Diary writing and notice how much more you are aware of your anxiety trigger and its pattern. If so, perhaps a Molehill Mountain-type app for autistic people: make them go deep into WHAT causes their anxiety and HOW they can tell (in minute detail) when something is falling apart.
2. Be careful with Meeting Sensitivities
This is because a lot of autistic people have sensory sensitivities that can contribute/lead to anxiety and stress. To minimise this:
- Airpods and earbuds, Noise Canceling Headphones for very loud places
- Limit Overstimulation and Wear Sunglasses
- Put on loose-fitting clothing made of cotton (non-irritating).
- Create a quiet room with minimal sound and light in the house to send your child when he is frayed
3. Develop a Self-Care Routine
Regular self-care can help to recalibrate your emotions and lower anxiety levels. Attempt to incorporate these into your routine to manage your anxiety and stress:
- Deep breathing exercises
- A good practice to get into as a writer or just in general life is meditation mindfulness (if it works for you).
- Regular exercise
- Doing what you love
- Making and using a sensory comfort box【Sensory Box】
4. Activate Responses of Self-Soothing
This was a God-send to have some go-to self-soothing tactics when I was anxious. Some methods might include:
- Stimming (rocking, have walked on toes in circles and flapped hands)
- Stress balls or fidget toys
- Something that you enjoy and do as a hobby
- Listening to calming music
5. Effective Communication, Ego Boosting
This will take much stress off social circumstances when you understand how to reveal your requirements and borders. It all comes to a head on the day it starts entering your personal life and even into work over words with friends, family… time, and anyone you eventually have to face again in this same social situation. Remember, I feel bothered when you are entitled to ask for accommodations if things get too rough or remove yourself from the situation.
6. Accept Structure
Many autistic personalities find comfort in routines. Establish a daily routine plan, and stick to the plan. Prepare for when there are changes. Then, you would have nothing to be nervous about when a sudden left turn occurs.
7. Seek Professional Support
If you feel that anxiety is impacting your life, remember to ask for help. Consider:
- Behavioural therapy (ADHD:PSM)
- Cognitive-behavioural therapy (CBT) for those with autism
- A sensory diet of occupational therapy practice
- Medications if they are prescribed and advised by a healthcare purveyor.
