How do I get help and support?
If anxiety is affecting your life, it might be helpful to talk to your family or friends about what is worrying you. If you feel you need further support, then speak to your GP.
Your GP might suggest counselling, therapy, or medication to help.
Counselling and therapy
You can go for counselling or therapy through your GP or privately. There are many types of therapy, including cognitive behavioural therapy (CBT), that can be effective for some autistic people if adapted appropriately.
Search our Autism Services Directory for details of counsellors and therapists in your area with experience of working with autistic people.
Other approaches that might help to reduce stress and anxiety include:
- mindfulness training
- exposure therapy - working with a professional to gradually expose someone to the thing that makes them anxious
- low arousal techniques - strategies that focus on the reduction of stress
- sensory integration training – strategies to help with sensory differences
Ideally, all treatments should be delivered by a professional with a good understanding of autism. Most importantly, to be accessible and effective, support should be adapted to a person’s specific needs. Visit our Seeking help with mental health page for more advice.
In England, there is statutory guidance for adults that states autistic people should have support adapted to their needs if they have a mental health difficulty.
Medication
You may be offered medication, such as anti-depressants. Although antidepressants are generally considered useful and safe, there is very little research into whether they help treat anxiety specifically in autistic people. What research there is suggests autistic people may be more likely to experience side effects such as drowsiness, irritability and reduced activity.
Antidepressants should be carefully considered and closely monitored by a medical professional.
Advice and tips
Below are some general tips and guidance from autistic people and professionals that you might want to try.
Understand the triggers
Keep a diary to help identify when you are anxious, and what might make it worse.
Monitor and manage your energy levels
Be aware of your energy levels after social interactions and other events/situations that you may find tiring or difficult. Recharge by taking time for yourself and doing things you enjoy.
Make the environment work
Make adaptations to the environment where possible, for example lower unnatural light if too harsh.
Try noise-cancelling headphones to reduce sensory overload.
Self-soothe
Use sensory tools and stimming to reduce anxiety levels, if that works for you.
Relaxation and calming activities
Try relaxation methods such as meditation, mindfulness, yoga and exercise.
Visual schedules
Visual schedules to help structure the day and reduce uncertainty within your day.
Use an app
The following app offers personalised support with anxiety.
Molehill Mountain – includes:
- a system for tracking mood and identifying triggers
- evidence-based tips on how to self-manage anxiety levels.
