Everyone’s brain works differently and autistic people have brains that experience the world in unique ways. The best way to support autistic mental health is to respect and celebrate these differences. Continue reading to learn more about taking care of your mental health as an autistic person:
In this article:
Key points
Autism is a natural difference: Autism is a way some people’s brains work differently. Autistic people may prefer routines, focus deeply on their interests, and see the world in unique ways. These differences should be accepted and supported, not “fixed.”
Autistic people have strengths and challenges: Many autistic people are great at problem-solving, noticing details, and thinking creatively. However, they may face challenges, like finding jobs that meet their needs or feeling pressure to act like others (known as masking). Masking for too long can lead to burnout, making everyday tasks feel much harder.
Self-advocacy and support help: Autistic people can ask for things that help them, like quiet spaces, written instructions, or flexible schedules. Setting boundaries and finding a supportive community can make life easier. When autistic people get the right support, they can thrive and live happy lives.
What is autism?
Autism occurs in 2.21% of adults in the United States, or roughly 7.5 million people. Some common characteristics of autism include:
- preference for routines and predictability
- strong attention to detail
- creative problem-solving skills
- differences in executive functioning (skills like organization, planning, etc.)
- learning differences
- deep focus on interests (sometimes called special interests)
- preference for direct, clear communication
- differences in understanding tone, body language, or facial expressions
- strong reactions to sights, sounds, textures, or smells (can be more or less sensitive than others)
It is important to remember that autism is a spectrum. This means there are a range of different ways people experience autism. Each autistic person is unique. Autistic people may relate to the world differently than others, but these differences are not problems to be fixed.
Autistic strengths
Autistic people have unique strengths that deserve to be celebrated. For example, you may be extremely knowledgeable about a particular topic, which could make you an expert in that field. Or maybe your out-of-the-box thinking style allows you to solve a problem others struggled to figure out. Or maybe you have a strong sense of justice, which makes you a fantastic advocate and loyal friend. Whatever your strengths are, identifying them and using these skills often can support your confidence and self-esteem.
Unfortunately, existing autism assessments and research focus on the things autistic people find challenging, rather than their strengths. As an autistic person, you may have been made to feel that your autism is something you need to “overcome.” But autistic mental health is best supported when you are able to focus on the things you are good at.
Facing challenges in society
The world was designed for neurotypical brains. Neurotypical people therefore tend to fit into traditional work and school settings without much difficulty.
Being autistic in a world that was not built for you can be challenging. For example, autistic adults face high rates of unemployment. As an autistic person, you may struggle to find jobs that provide a quiet environment, allow you time to recharge after a lot of social time, offer flexible hours, etc.
To fit into society, many autistic people will mask. This means you may change your behavior to better fit with society’s expectations. While this might help you fit in with people and allow you to maintain employment in the short term, masking can have a harmful effect on mental health in the long run.
If you are unable to “take off the mask” for a long time, you may experience autistic burnout. Autistic burnout can feel like:
- extreme fatigue
- difficulty with executive functioning (organizing, planning, etc.)
- increased sensitivity to sensory input
- difficulty communicating
- withdrawal from social activities
- feeling clumsy or not in control of your body
Doing your best to give yourself time to recover from burnout can be extremely beneficial to your long-term mental health. Practicing self-care, engaging with your special interests, asking for support with daily tasks, and learning more about how your brain works best can help you feel like yourself again.
Self-advocacy and community support
Finding ways to advocate for yourself and lean on the support of your community can help you thrive as an autistic person. Here are four tips to get started:
- Know your needs and communicate them clearly: Take some time to figure out what helps you function best. Maybe you need a quiet environment to feel calm and focused or maybe you have communication preferences that help you understand others more clearly. For example, you could say something like: “I process information better when it is in writing. Can you email the instructions to me instead?”
- Set boundaries and stick to them: It may feel hard to speak up, but it is OK to say no to things that overwhelm you. For example, you could say something like: “I want to invite you to my house for dinner! But I won’t be able to hang out after 7 p.m. so I can have time to wind down before bed.”
- Ask for accommodations: If you’re in school or at work, you have legal rights to accommodations under the Americans with Disabilities Act. You may ask for a flexible schedule, extra time on assignments, to bring a support animal with you, etc. To ask for accommodations, talk with your school counselor or your human resources department. For example, you could say something like: “I’m wondering if I can talk with you about some accommodations that might help me get my work done more efficiently?”
- Find and use support systems: Connecting with other autistic people (either online or in person) can help you understand yourself and develop friendships with people going through similar things. This can help you learn from others how they manage the different challenges they face as an autistic person. You may also be able to support each other in practical ways, like if one person is going through autistic burnout and the other person offers to cook them dinner.
It can take a lot of courage to advocate for yourself. But asking for the support you need will help you live a more balanced life and will also pave the way for others who may need that support too.
When autistic people are celebrated for their unique strengths and receive the support they need, they can create a life that works for them. Your well-being matters and you are allowed to do what you need to do to stay mentally well.
MHA resources
5 reads to help you learn more about autism (Blog)
Adult autism – Seeking an official diagnosis (Blog)
Internet self-care day for neurodivergent brains (Blog)
Unmasking as a late-diagnosed autistic person (Blog)
Neuroqueer identities and mental health
Wired differently – Neurodivergence in the digital age (Webinar)
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