How To Calm Autism Anxiety
It’s not uncommon for someone who is neurodivergent and has autism spectrum disorder (ASD) to also struggle with anxiety. In fact, as many as half of all people with autism also have anxiety. It’s important to understand that saying this means more than having occasional anxious moments.
As difficult as anxiety is, it is treatable, and relief can be found. Let’s take a look at some common causes of autism anxiety and some ways to calm anxiety naturally.
ASD & Anxiety
Before we dive into how to calm anxiety, it’s important to understand how autism and anxiety coexist. How each person experiences anxiety will be different, but there are some common threads for those with autism. Social situations and challenging sensory environments can be particularly triggering. Examples include:
1. Sudden changes to the surroundings
Sudden changes can be particularly distressing for a person with autism. This could include meeting new people or going to new places. When the normal routine is disrupted, it can exacerbate feelings of anxiety. For example, if a local coffee shop redecorates its lounge area, it could be disruptive. Similarly, meeting new people can be anxiety-inducing. Because it takes longer for someone with ASD to reason and see the whole picture, any changes are difficult to process.
2. Social situations
It’s not uncommon for someone with ASD to struggle with anxiety when they feel like they’re not being heard or people around them aren’t able to understand what they’re trying to communicate. Anyone could feel frustrated in this situation, but it’s especially so if you have autism and anxiety. It can also occur if they’re unable to express complex emotions, such as explaining why they may be upset about something or if they have a physical ailment. It can be hard to communicate verbally how they’re feeling and what they are experiencing.
3. Over stimulation
Let’s face it, it’s easy for anyone to feel overstimulated in a crowded place that is especially loud. Now add in having autism and being diagnosed with an anxiety disorder. It’s not uncommon to feel overly anxious in those types of situations. This can include going to a sporting event, concert, or a loud public gathering. Anything that is louder, brighter, and more crowded than usual can be anxiety-inducing.
How to Calm Autism Anxiety
Now that we know some of the possible triggers of anxiety, we can review ways to help calm anxious moments.
1. Keep a journal or log.
Once you identify and understand what causes increased anxiety, you’re able to help avoid or decrease those events. Many find it helpful to keep track of what not only makes the anxiety worse but also soothes it so they can be better prepared. A bonus to keeping a journal is that it can be beneficial when attending therapy sessions.
2. Learn self-soothing techniques.
Over the past few years, weighted blankets have become popular anxiety-soothing tools. The steady and deep pressure stimulation helps calm the nervous system. Another self-soothing technique is breathing exercises. In moments of high anxiety, breathing can become quick and shallow. Breathing exercises help return the breathing to a steady rate and allow you to focus on your body rather than your thoughts.
3. Plan ahead when possible.
If you think you are going into a challenging environment, try your best to plan ahead. For example, if you know you’re going to be somewhere particularly loud, bring noise-canceling headphones or earplugs to help alleviate the loud noises. It’s not uncommon for people to avoid going out and doing things when they know there could be a trigger. When possible, try to face those things head-on and make the environment work for you so you can reduce stress and increase enjoyment.
If you or someone you know struggles with autism anxiety, working with a counselor can be beneficial. Please reach out today to learn more about how it can help.
