Anxiety and Autism: 5 Powerful Strategies to Conquer Emotions

Nobody wants to feel anxious, but most everyone does now and then. It could be nerves for an upcoming test or a scheduled meeting with the boss. Or it could be first-date jitters or simply trying something new that you are not sure about.

Anxiety is a common experience and a way our body can help us to cope with stress. It can be a difficult experience for anyone, but anxiety and autism can be especially challenging. Autism and social anxiety together is a mighty combo that can result in panic attacks, behavioral issues, or even depression.

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After all, the world we live in today is filled with chaos and figuring out life in an autistic world and people in general is especially nerve-wracking.

Notice I said that anxiety and autism “can result in,” because with the right mindset, planning, and support, anxiety and autism, and especially autism and social anxiety, can just be another thing to overcome.

Anxiety and Autism Is A Potential Chaos Combo

According to some reports, anxiety is common experience for individuals on the autism spectrum, with around 40 percent of autistic individuals experiencing what is termed “clinical” levels of anxiety. Anxiety and high functioning autism can be especially chaotic, as individuals that fall into this category may “feel” the emotions to an even greater extent than others.

Autism and anxiety, and especially situations that involve autism and social anxiety, are typically more significant than a passing flutter of the stomach or hesitation in trying something. The emotions can literally cause extreme duress and an inability to function in a typical way for the person.

Since being on the spectrum can (remember, everyone is different) result in social challenges and sensory overloads, coping with anxiety and autism is like an extra piece to navigate.

But a challenge is not a roadblock, so with the right understanding and autism “toolkit” on how to manage it, those with anxiety and autism spectrum disorder (ASD) can lead fulfilling lives.

Autism and Social Anxiety: Why Does This Emotion Affect Us More?

Studies say that individuals with ASD have a higher risk for anxiety than the general population, although that seems to be debated and not really known. Here are some of the thoughts behind it:

A popular theory seems to connect social difficulties with anxiety and autism, and especially when it relates to autism and social anxiety, because of the struggle to understand socializing in general.

It’s often hard for those with autism to comprehend social cues, sarcasm, facial expressions that may or may not actually match what the person is feeling or experiencing, and body language.

Many of these aspects come with limitless nuances, or at least they do with me, which can make the social scene confusing. Add to it the difficulty in initiating and then maintaining conversations and social relationships, and the result can be overwhelming and cause immense anxiety.

Some theorists then say that this insecurity about social situations (because who doesn’t want to feel they are the only one in the room who doesn’t understand the joke, or at least the vibe), leads to social isolation. And social isolation can then lead to extreme anxiety about being in social situations.

Another theory is that anxiety and autism is related to our sensitivity with anything sensory. Many individuals with autism have sensory processing difficulties, which can make them more sensitive to noises, lights, textures, and other environmental stimuli.

Some can be sensitive to the clothes they wear, to the surfaces they walk on (like grass) or attending a fireworks show, for example. This sensitivity can lead to feelings of becoming overwhelmed and developing anxiety.

While autism and social anxiety, especially as it relates to anxiety and high functioning autism, can be challenging, there are strategies that can help manage the emotion and improve overall well-being.

I use some of these myself to make sure I feel comfortable and confident in social situations as a person with anxiety and high functioning autism.

Autism and Social Anxiety: Powerful Strategies That Work

1. Develop coping strategies:

Individuals with autism can benefit from developing coping strategies that work for them. This may include deep breathing exercises, mindfulness techniques, or sensory activities that help regulate emotions.

These strategies can help individuals with autism feel more in control when they experience anxiety.

Some of my coping strategies include sitting outdoors on the back patio when weather permits and take in the quiet and calmness around me. I also like to listen to music.

2. Establish routines:

Having a predictable routine can help reduce anxiety for individuals with autism. Establishing a regular schedule can provide structure and stability, and help individuals feel more in control.

Routines can be particularly helpful for individuals with autism who struggle with changes to their environment or schedule.

I’ll admit I have a routine, and while I wouldn’t say I require it, it can be calming. While it doesn’t overwhelm me when that routine is changed, last minute disruptions or changes require me to have some time to process the changes.

That means I may slow it down to be able to reconfigure my routine, which non-autistic individuals translate to “I’m dawdling.” However, in my mind, it’s a positive way for me to cope with my anxiety and high functioning autism.

I do realize there is a line between being organized and having a routine and becoming obsessed with sameness. It’s important to know the difference.

3. Seek professional support:

Individuals with autism may benefit from seeking professional support, such as therapy or counseling. Therapy can provide a safe space to talk about anxiety and develop strategies for coping with it.

Cognitive-behavioral therapy, in particular, has been shown to be effective in reducing anxiety in individuals with autism.

In case you are wondering, I have sought professional support as a young adult in the past, and I believe it has helped me to gain independence in thought and in actions.

I also won’t hesitate to ever seek out a therapist if I ever feel I’m getting off balance.

READ MORE: New Research Reveals Autism Mental Health Linked to These Disorders

4. Use visual aids:

Visual aids, such as social stories, can be helpful for individuals with autism who struggle with social anxiety. Social stories are visual tools that help individuals understand social situations and appropriate social behavior.

These tools can help individuals with anxiety and high functioning autism, or autism and social anxiety in general, feel more confident in social situations.

I haven’t used social stories really as part of my journey with autism, but I think it is because I have strong relationships with family who talk to me about social scenarios and expectations ahead of time.

They have done that throughout my childhood and I still reach out and connect with them about expectations today.

5. Use your resources:

Friends or loved ones of individuals with anxiety and autism can also play an important role in supporting their mental health.

If you have anxiety and autism, think of everyone you can who is a positive and supportive influence on your life.

Use those individuals as your “lifelines” to reach out, talk, and connect whenever you feel anxiety or have a need to gain perspective from someone to help you in your life journey.

READ MORE: Autism Family Support and 5 Ways for A Happy Household

5 Power Strategies to Improve Your Perspective of Autism and Anxiety

1. Be patient:

Loved ones can show empathy for individuals with anxiety and autism by being patient. As much as possible, provide a predictable environment for individuals with anxiety and autism.

Above all, don’t try to rush them into a scenario they aren’t comfortable with.

Growing up, the very worst thing for me was being rushed, which was an emotion that was hard NOT to feel in a household of five. My parents have told me that the harder they would push and say “it’s time to go now,” the slower I would go.

But as long as I knew what was ahead and what time we needed to do something, I was typically the first one ready to go.

While I understand the need for a schedule and that growing up with a family of 5 meant that it wasn’t just about me, it was sometimes hard to be rushed from one life situation into the next, sometimes without planning or predictability.

2. Be understanding:

Be understanding of a person’s anxiety and don’t try to dismiss it. Help the individual with anxiety and autism to feel safe and supported by staying calm and positive.

A friend or family member may want to involve me in all sorts of social situations, but if I’m not interested in a particular social outing, then all the encouragement is probably not going to make a difference.

I want those who know and love me to understand this. In return, I try hard to be flexible and adaptable and attend those I feel I can.

3. Be supportive:

Friends and loved ones can provide needed emotional support. A key way to do that is to encourage individuals with anxiety and autism to engage in activities that they enjoy and find calming.

One way my family provides emotional support to me is teaching me various skills (like they have done with all their children) and let me engage in them.

For example, I now cook a lot for myself and enjoy grilling steaks and other foods outdoors for everyone. I also like cooking new recipes and making cinnamon rolls in the morning to share.

I’ve found that learning new skills has also helped me to better cope with my anxiety and high functioning autism.

4. Engage in activities together:

Find common things to do together whenever possible, such as taking the dog to the dog park, watching a movie, going to a museum (if that is something everyone enjoys), or playing a card game at home.

Everyone is different and has extreme interests, so what works for me may very well be a trigger for someone else.

I do like the company of my family, and sometimes just being near them while we each do our own thing is a way to enjoy and day and reduce any autism and social anxiety challenges that could be building.

5. Educate yourself:

Loved ones can learn more about autism and anxiety to better understand the unique experiences of individuals with autism.

Learning about sensory overloads, social communication difficulties, and other traits and behaviors associated with autism can help friends and loved ones support and connection. (Again, I realize that everyone is different.

If you are autistic, you may display all, some, or none of these traits and I can only speak from my experiences and what I have learned.)

Do you have anxiety and autism, or do you know someone who has both? What do you do to cope with the combination and what advice do you offer others? I’d like to know!

Additional Challenges Individuals with Autism Face

Learn more about other issues that autistics face:

New Research Reveals Autism Mental Health Linked to These Disorders
Is Autism a Disability? Surprising Reasons for the Debate
Autism and Holidays: Why Special Occasions Can Be Challenging
6 Fascinating Facts About Autism You Probably Didn’t Know
8 Popular Ways to Manage and Master Autistic Social Awkwardness
Autism and Poor Hygiene: The Smelly Truth to Overcome
Breaking Down Barriers that Challenge Autism and Friendships
Growing Up Autistic: How I Overcame Challenges and Now Thrive
6 Ways to Tackle Autism Fireworks Anxiety and Sensory Overload
Autism Family Support: 5 Ways to Achieve A Happy Household

Connor McClure

I'm a young adult navigating life with autism. By sharing my experiences and views, I hope to create a better awareness, understanding, and compassion for those on the spectrum. Let's connect!