What are the Sources of Anxiety for autistic people and How to Deal with it

Anxiety is a natural response to uncertainty—it’s a survival mechanism built into us so we can survive in the wild. When we don’t know what to expect, our body switches into danger mode and starts looking for dangers. For autistic people, it often feels like the world runs according to a set of unwritten rules and customs no one has bothered to explain. As a result, it’s natural for autistic people to experience anxiety differently than others.

 In today’s article, we will dig into the most common sources of anxiety for autistic folks. We’ll also take a look at what you can do to manage it.

Social Situations

 Many autistic folks feel most uncomfortable in high stakes social situations where the rules and expectations haven’t been laid out clearly. Business casual may sound great on paper—but many autistic folks find it more difficult to navigate that gray area instead of defaulting to one or the other, where the rules are clear.

 Common examples of social interaction that may trigger anxiety for autistic folks include:

●      Small talk.

●      Crowded spaces.

●      “Mandatory Fun” activities at work (team building efforts).

●      Meeting new people.

●      Being put on the spot at work or school.

 It’s difficult to deal with the discomfort one might feel from unfamiliar social situations. The best thing you can do is take time to understand your anxiety and communicate it to others. If you’re uncomfortable at school or work, approach your teacher or boss with your concerns. It’s okay to ask friends or family for help in accommodating your preferences and needs around social situations. For example, you can request to have participation requirements waived at school or at work meetings. You could ask friends to meet up at quieter places, for shorter amounts of time.

Sensory Overload

  A common feature of autism is being prone to sensory overload. Hypersensitivity to sensory inputs can lead to what looks from the outside like an explosion—but is a natural response to what is, for an autistic person, a high stress situation. Sometimes just the thought of being out at a bar or in a crowded place is enough to trigger anxiety in autistic people. With a lifetime of negative experiences at their back, the anxiety is natural: it’s your body’s self-defense mechanisms kicking into gear.

 If you know you’re sensitive to sensory input, the best thing for you to do is plan ahead and set expectations for those around you:

●      Let others know you may need frequent breaks.

●      Make use of helpful tools like loops & headphones to tune things out.

●      Create an escape plan ahead of time.

●      Schedule downtime after big events you can look forward to.

Disrupted Routines

  Routines are important to all of us, but they’re extra important for autistic folks. When those routines are disrupted, it can be a major source of anxiety. With that in mind, it can be helpful to inform others in your life that you need as much notice as possible with schedule changes. A helpful work accommodation could be having periods of “do not disturb” time and regularly scheduled meetings.

 If you’re traveling for work or on vacation, it may be helpful to create an itinerary. Adding in some buffer for travel time between locations can help take the pressure off as well.

Impossibly High Standards

  Many autistic folks have impossibly high standards when it comes to themselves and their work. There’s nothing wrong with this—in many cases, it has been enormously beneficial to them in their professional lives. However, it’s important to balance that with an understanding that perfection isn’t always possible—and that those same high standards that help us achieve can also hold us back. We are flawed, and that’s okay. Furthermore, autistic folks often have high levels of internalized ableism and hold themselves to allistic norms in our capitalistic society that puts hustle culture on a pedestal. Practice a little self-care and compassion by giving yourself the same kindness and grace you would give others.

Schedule a Consultation

  If you’re struggling to manage anxiety related to navigating a world that wasn’t made for you and your beautiful brain, it may be helpful to get some counseling. Reach out today to schedule a free appointment for neurodivergence affirming counseling/therapy.