For autistic adults, the world’s constant motion can be overwhelming. From sensory overload to social expectations, anxiety can build up fast. But with the right strategies, you can create calm amid the chaos.
1. Recognize Your Triggers
Start by identifying what increases your anxiety. Is it unexpected changes, loud noises, or crowded spaces? Keeping a journal or using a mood-tracking app can help spot patterns, making it easier to plan ahead and create coping strategies.
2. Establish a Soothing Routine
Having a predictable daily structure can provide stability. Include calming activities like deep breathing, listening to music, or taking sensory breaks. A well-balanced routine can help manage energy levels and reduce stress.
3. Use Sensory Supports
If certain environments feel overwhelming, sensory tools can help. Noise-canceling headphones, sunglasses, fidget items, or weighted blankets can provide comfort. Carrying a small sensory kit can make challenging situations more manageable.
4. Set Boundaries and Prioritize Comfort
Not every event or task requires your participation. If a situation feels stressful, permit yourself to step away, take a break, or say no. Clearly communicating your needs helps create a supportive environment.
5. Be Kind to Yourself
Anxiety is a natural response, not a personal failure. Instead of self-criticism, practice self-compassion. Grounding techniques like mindfulness, deep breathing, or quiet walks can help bring a sense of calm.
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