Anxiety is a feeling of worry, unease or fear. Everyone feels anxious sometimes, especially when they are stressed.
Anxiety and autism
Anxiety is very common among autistic children and adults.
It can be caused by:
- challenging social situations
- communication difficulties and feeling misunderstood
- masking or camouflaging social difficulties
- difficulties identifying or understanding emotions
- difficulties processing sensory information in the environment
- changes to routine, particularly unexpected changes
Anxiety can affect how you think, feel and behave, including:
- being on edge, restless or irritable
- feeling a sense of dread
- difficulty concentrating or making decisions
Physical signs of anxiety include:
- dizziness
- sweating
- shortness of breath
- trembling
High levels of sudden anxiety may lead to a panic attack.
Panic attacks
A panic attack is a feeling of sudden and intense anxiety that can happen without warning. The physical symptoms of a panic attack are similar to anxiety but can feel more intense. They are not dangerous but can be scary.
These can include:
- shaking
- feeling disorientated
- feeling sick (nausea)
- rapid and irregular heartbeats
- dry mouth
- shortness of breath
- sweating and dizziness
Support to manage anxiety
There are many ways to get help to manage anxiety. You can learn skills and techniques to manage anxiety yourself. You can also get professional support.
Professional support
Therapies such as cognitive-behavioural therapy (CBT) can be effective in managing anxiety. Look for counselling or therapy options adapted to meet the needs of autistic people.
Identify triggers
Keep a diary to record when you or your child has anxiety or panic attacks. Note what happened before, during and after the attack to help you identify the triggers. When you know the triggers, think about ways to make those situations a bit easier.
Manage your energy levels
Check your energy levels after social interactions or other tiring situations. Make sure you rest or take time for yourself to recharge your energy.
Manage sensory overload
Some autistic people may feel anxious in places that are noisy, very bright, or crowded.
To reduce sensory overload you could:
- dim lights
- use noise-cancelling headphones
- use sensory tools
- stim, if that works for you
Create a safe space
Create a quiet, calm spot at home. Use this space when you or your child feel overwhelmed.
Use visual supports
Use a visual schedule to note your daily routines and activities. This can help provide structure and avoid frustration and anxiety.
Offer other communication tools
If your child finds verbal communication difficult, have their preferred communication tools available. These could be flash cards, a keyboard, or devices and apps with pictures.
Keep to a routine
Keep to a daily schedule as much as you can. This will help you or your child feel safe and know what to expect. Talk about upcoming events ahead of time, or even practice them in advance.
Learn mindfulness and relaxation techniques
Learn or help your child learn calming skills such as deep breathing, meditation, or yoga. You can use these skills to help manage anxiety in the moment.
Diet and exercise
Keeping active and eating well are important for feeling good and lowering anxiety. Exercise can help many people feel less anxious.
You can reduce your or your child's intake of caffeine and sugary foods. This can help some people control their anxiety and panic attacks.
Autism and diet