10 Tips for Autistic Well-Being
Navigating the world can be overwhelming for many autistic adults. The challenges of managing sensory sensitivities, social interactions, and daily life can impact mental health and well-being. However, there are strategies and coping mechanisms that can help improve well-being and create a more balanced, fulfilling life. Here are 10 tips to support your mental health and well-being:
Prioritise Sleep
Good quality sleep is essential for overall well-being, yet many autistic individuals face challenges in this area. Difficulty falling asleep, staying asleep, or waking up feeling refreshed is common. Helpful strategies include using weighted blankets, blackout blinds, lavender sprays, and magnesium bath flakes to aid relaxation. Exploring ASMR sleep videos on YouTube can also offer a variety of calming sounds to help you fall asleep.
Pay Attention to Sensory Needs
Autistic individuals often experience heightened sensitivities to sound, light, textures, and smells. Sensory overload can be distressing, so it’s important to manage your environment. Noise-cancelling headphones, tinted lenses, and avoiding overstimulating areas can help reduce sensory input. Take breaks when needed and create an environment that suits your sensory needs.
Mind Your Diet
Recognising hunger or thirst can sometimes be difficult, leading to skipped meals and fluctuations in energy levels. A structured meal plan with reminders to drink water regularly can help maintain stable blood sugar and mood. If you have a restricted diet, consulting with a dietitian may be helpful to ensure you’re meeting your nutritional needs. Supplementing with vitamins or minerals may also be beneficial.
Stop Comparing Yourself to Others
It’s natural to compare yourself to others, but for autistic individuals, this can often lead to negative self-evaluation and lower self-esteem. A helpful exercise is to write down your positive qualities, and ask close friends or family to add to the list. Keep this list somewhere visible and refer to it regularly to remind yourself of the wonderful and unique qualities that make you YOU.
Use Music to Boost Your Mood
Music is a powerful tool for improving mood and reducing anxiety. Whether you need to relax, energise, or find calm, music can be a helpful way to regulate emotions. Find a piece of music that lifts your spirits or helps you unwind, and incorporate it into your daily routine.
Find Your Tribe
Finding people who understand you can significantly impact your mental health. Focus on connecting with others who share similar interests or life experiences. Online communities or local meet-ups for autistic adults provide opportunities to share experiences and feel accepted. These spaces can be a source of comfort, belonging, and support.
Find Certainty in Uncertain Times
Changes and uncertainty can be particularly challenging. To manage stress, anchor yourself to things that are certain in your life. Maintain routines and create a visual chart of your daily schedule to provide structure. Having clear plans can help you feel more in control during times of unpredictability.
Embrace Stimming
Self-stimulatory behaviours, or “stimming,” are natural coping mechanisms that help reduce anxiety and stress. Whether it’s rocking, chewing, fidgeting, or dancing, stimming can provide comfort. Don’t suppress the urge to stim, as it’s an essential way to self-regulate. Find safe and private ways to express this behaviour when needed.
Recharge Your Social Battery
Social interactions can be draining, and it’s important to balance your time with others by taking breaks when necessary. Explain to loved ones that spending time alone is crucial for recharging. By taking time to restore your energy, you’ll have the resources to engage in social interactions in a healthier, more balanced way.
Create a Stressbuster Kit
A stressbuster kit is a simple yet effective way to manage overwhelming situations. Gather items that soothe your senses and help you relax in moments of stress. Consider including a favourite piece of music, a calming scent, a picture that makes you smile, a comforting snack, or a tactile item like a smooth pebble or textured fabric. This kit can provide immediate relief when you need it most.
By focusing on your well-being, you can create a life that works for you and feel empowered to navigate daily challenges with greater ease. Take small steps toward creating balance, and don’t be afraid to ask for help when needed.