Unlocking the Power of Self-Care: A Guide for Autistic Adults

For autistic adults, self-care plays a crucial role in managing the unique challenges of life on the spectrum. By prioritizing self-care, autistic individuals can improve their mental health, enhance daily functioning and build resilience against stress and sensory overload. 

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However, self-care isn't always straightforward for autistic adults. Sensory sensitivities, executive functioning difficulties and social expectations can make implementing and maintaining self-care routines more challenging. Overwhelm from day-to-day demands or a lack of accessible resources may also hinder efforts to practice self-care effectively.

Despite these barriers, self-care can become an empowering tool for autistic adults with thoughtful planning and individualized approaches. By addressing these challenges head-on and finding strategies that work, self-care can support emotional well-being, strengthen independence and lead to a more positive and sustainable quality of life.

Autistic adults often face unique stressors that make self-care even more crucial. Navigating a world designed primarily for neurotypical individuals can be draining since many autistic people must expend extra energy to adapt to environments, understand social expectations and cope with sensory processing issues. 

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Additionally, the pressures of masking—suppressing natural behaviors to "fit in"—can lead to emotional strain and a diminished sense of self. Over time, these stressors can deplete an autistic person's resources, making recovery and balance harder to achieve without intentional care.

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Plus, self-care is a critical component of avoiding autistic burnout—a state of intense mental, emotional and physical exhaustion—which can arise when the demands of daily life, social interactions or masking become overwhelming.
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Burnout can lead to:

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• Difficulties in functioning
• Increased sensitivity to sensory stimuli
• Long-term health impacts, including anxiety, depression and chronic fatigue

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Self-care helps to mitigate these challenges by providing opportunities to recharge, reconnect with personal needs and build resilience. 

Tailoring self-care strategies to individual needs can provide the structure and support necessary to thrive, promoting mental and physical well-being. By integrating effective routines and techniques into daily life, autistic adults can build resilience and enhance their quality of life.

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Self-care for physical health

A huge part of self-care is tending to your physical health. Physical health and mental health go hand in hand, and when your physical health is in good standing, it will be easier for mental well-being to follow. Some self-care tips for physical health include: 

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• Regular physical activity: Incorporate gentle exercise, like walking or stretching, to improve mood and reduce stress. Gentle movement can also engage your body’s proprioception system, which can reduce the chance for sensory overwhelm.
• Maintaining a healthy diet: Focus on eating regular meals that include foods you enjoy and that provide your body with energy and nutrients. Remember, it’s okay to keep things simple, like having a few go-to meals or snacks that work for you.
• Getting enough sleep: Create a consistent bedtime routine to help signal to your body that it’s time to wind down. Consider using tools like weighted blankets or white noise to create a calming sleep environment that supports restful sleep.  

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Self-care for mental health

Whether you want to boost your mood, reduce anxiety or prevent burnout, there are many self-care tools you can use. 

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• Using sensory tools: If you often struggle with sensory overload, know what helps when it strikes. Keep noise-canceling headphones, weighted blankets or fidget toys handy to manage overload.
• Engaging with special interests: Engaging in activities tied to special interests can offer comfort and serve as a positive outlet during challenging times.
• Practicing mindfulness: Techniques like deep breathing, meditation or progressive muscle relaxation can promote calmness.
• Using grounding exercises:  These are evidence-based techniques that can lower anxiety and stress while helping you focus on the present. Grounding exercises might include identifying five things you can see around you or focusing on the texture of an object in your hand.
• Journaling: Consider writing down your thoughts and feelings, as this can help you process emotions, track patterns and better understand your needs. Prompts like “What made me feel good today?” can make it easier to start thinking through the topics you might want to cover.
• Getting creative: Creative outlets, like drawing, crafting or playing music, can be a fun and calming way to express yourself while also reducing stress. 
• Connecting with loved ones: Spending time with trusted friends or family members can help foster a sense of belonging and emotional support. Even a quick text or phone call can make a big difference!
• Improving emotional identification and regulation: Autistic adults with alexithymia may struggle to identify and name emotions. It is vital for autistic adults to incorporate emotional identification and regulation into everyday life. Building self-awareness, practicing mindfulness and self-compassion can all improve emotional identification and regulation. Therapy is invaluable here, too.

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Creating a personalized self-care toolkit

Building a self-care toolkit filled with sensory-friendly items can be a powerful way to manage stress and promote well-being. This toolkit is a collection of items and resources that help regulate sensory experiences and emotions. Here are some items to consider including:

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• Fidget and stimming tools: Stress balls, fidget spinners or textured objects can help with focus and anxiety management.
• Calming apps: Apps designed for meditation, guided breathing or white noise can be invaluable for moments when sensory overload feels imminent.
• Sensory-friendly accessories: Items like weighted blankets, noise-canceling headphones or soft clothing can provide comfort and aid in relaxation.
• Visual supports: Use visual schedules or reminders to plan self-care activities, making it easier to maintain routines.

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The key to a successful self-care toolkit is customization. By thoughtfully selecting—or even building—tools that address their specific needs and preferences, autistic adults can create a reliable resource that supports their mental and emotional health in various situations.

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Tailored self-care practices

Self-care looks different for everyone, and finding what works best is an ongoing process. For some, self-care may include setting boundaries to protect energy levels or creating a structured meal plan to support physical health. For others, it might mean seeking professional support, such as therapy or coaching, to navigate specific challenges. Self-care can also include connecting with friends, paying bills on time, cleaning house, taking care of personal hygiene and scheduling appointments with healthcare providers.

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By exploring and integrating personalized self-care strategies, autistic adults can build a foundation for improved well-being and greater self-awareness, empowering them to navigate their unique journeys with confidence.

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Finding the right self-care practices often involves experimenting with different sensory tools to find what works best. To help evaluate if these practices are worth keeping, keeping a journal and tracking what works or what doesn’t can help.

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Creating and maintaining a predictable daily routine is one of the most effective self-care strategies for autistic individuals. Routines provide a sense of stability and reduce anxiety by eliminating uncertainty. Knowing what to expect can help mitigate feelings of uncertainty and overwhelm

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Regular activities, such as set meal times or morning rituals, create anchors in the day that promote focus and emotional stability. These routines can also reduce decision fatigue and executive dysfunction, making it easier to take more regular breaks for self-care.

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Don’t forget to build time into your routine for enjoyable and restorative activities. Depending on what each person enjoys, making time for reading, engaging in a hobby or spending time in nature can help balance responsibilities with relaxation.

Here are some ideas of how you can incorporate self-care into your daily routine. 

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• Morning rituals: Start the day with a calming activity, such as journaling, meditation or enjoying your morning coffee in a quiet space before diving into work.
• Sensory breaks: Schedule short moments throughout the day to engage in activities that regulate your sensory system, like listening to music, stretching or practicing deep breathing.
• Mindfulness practices: Dedicate time for mindfulness in ways that work for you, such as practicing gratitude or engaging in a hobby that brings joy.
• Bedtime wind-down: Create a consistent nighttime routine to signal to your body that it’s time to relax and prepare for sleep, such as reading or listening to nature sounds.

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Establishing these self-care practices is only part of the equation; maintaining them consistently is what helps reinforce their benefits over time.

Therapy and professional support can play a pivotal role in enhancing self-care routines for autistic adults. By addressing individual needs and challenges, these services provide tools and strategies to navigate daily life with greater ease and confidence. 

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Exploring therapy options tailored for autistic adults

There are various therapy options specifically designed to support autistic adults. Cognitive-behavioral therapy (CBT), for instance, can help with managing anxiety, understanding emotions and developing coping mechanisms for stress.

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Dialectical Behavior Therapy (DBT) combines cognitive-behavioral techniques with mindfulness, and can be helpful in regulating emotions, managing distress and improving interpersonal skills. It can be especially useful for autistic adults dealing with rejection sensitivity dysphoria.

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Acceptance and Commitment Therapy (ACT) focuses on accepting thoughts and emotions rather than fighting them, while committing to actions that align with personal values. This approach can help autistic folks navigate challenges like anxiety, sensory overload and life transitions with greater flexibility.

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Mindfulness therapy emphasizes staying present and developing better awareness of thoughts, feelings and sensations without judgment. This modality can support autistic individuals in managing stress, reducing anxiety and improving overall well-being.

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Therapists can also help autistic folks work on improving skills around time management, sensory regulation and communication. Seeking out therapists experienced in working with autistic individuals is important to ensure a more tailored approach that respects and understands experiences specific to autism.

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Why therapy matters in autistic self-care

Incorporating professional support into a self-care routine provides a foundation for long-term well-being. Therapists and counselors can help autistic adults identify areas where support is needed, whether it’s navigating social interactions, addressing sensory sensitivities or managing co-occurring mental health conditions. 

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Therapy is more than just a tool for addressing challenges—it’s an essential part of a proactive self-care routine for many autistic adults. It can enhance emotional resilience, improve daily functioning and foster a deeper understanding of oneself. 

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Integrating therapy into self-care routines helps individuals feel more equipped to handle life’s demands while creating space for personal growth. By focusing on both strengths and areas for development, therapy can be a transformative resource for living a balanced, fulfilling life.

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For autistic adults, prioritizing professional support alongside other self-care practices ensures a holistic approach to health and well-being.

Self-care isn’t a luxury—it’s a fundamental tool for autistic adults to manage their unique experiences and thrive in a world that often demands adaptation. 

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If you’re struggling to find what self-care solutions work for you, Prosper Health is here to help. Prosper Health’s virtual therapists provide mental health support for autistic and neurodivergent adults, covered by insurance. 

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Our expert clinicians work with you to make progress on your goals, incorporating evidence-based therapies and their experience working with autistic adults into each session. With Prosper’s support, finding self-care solutions that work for you is possible. Fill out the form below or give us a call to start today!