Managing Stress and Anxiety as a Neurodivergent Adult
Stress and anxiety can have a significant negative impact on any person’s wellbeing. From causing decreased immune function to insomnia and sleep disorders, neurodivergent anxiety presents as more than just feeling a bit nervous.
Unfortunately, high levels of stress and anxiety are especially common in neurodivergent adults, who must cope with the same stressors as neurotypical adults in a world that is not always set up for them to thrive.
How Neurodivergent Adults Experience Stress and Anxiety
One study found that up to 47% of adults with an autism diagnosis also meet the criteria for generalized anxiety disorder based on their symptoms. Neurodivergent adults may experience stress and anxiety in a range of different ways, depending on the individual as well as the situation. Some people experience the following:
- Increased rate of respiration
- Worried feeling
- Unusual sweating
- Nausea
- Sleeplessness or insomnia
In extreme situations, anxiety may also lead to panic attacks.
Unique Triggers for Neurodivergent Stress and Anxiety
Neurodivergent adults can have unique triggers for stress and anxiety. It’s important to know how to reduce anxiety in autistic adults or in people who experience sensory processing issues and need to limit overstimulation, which can be a significant trigger for stress. Loud noises, crowds, uncomfortable temperatures, and even uncomfortable clothing can cause undue stress and anxiety for some neurodivergent people. Unfamiliar social situations, which can necessitate masking and unexpected changes in routine, are also common triggers.
Social Anxiety in Neurodivergent Adults
Social anxiety is stress caused by being in social situations. Both neurodivergent and neurotypical people can suffer from social anxiety in some situations. Masking, or hiding one’s neurodiversity, can be especially exhausting and is ultimately a cause of social anxiety in neurodivergent adults.
One way for neurodivergent adults to engage in safe social situations is to seek out social activities for the neurodivergent community , where social anxiety activities for adults will be designed to be sensory-friendly and attended by other neurodivergent folks who understand the social limitations that some diagnoses can present.
Coping Techniques for Reducing Anxiety in Neurodivergent Adults
Completely eliminating neurodivergent anxiety and stress is simply not a reasonable goal for any adult. However, neurodivergent people and their families, friends, and communities can benefit from learning and practicing coping techniques to lessen the impact of stressful situations.
Quick Relaxation Tips for Neurodivergent Stress Relief
In stressful environments, being able to take a moment for relaxation in the form of deep breathing, meditation, and mindfulness, or even simply removing oneself from the situation can all be useful quick relaxation tips.
Stress and Anxiety Toys and Tools
Leveraging toys and sensory items is another way to self-soothe for autistic stress relief. Neurodivergent adults may want to create a sensory box filled with stress and anxiety toys such as fidget items, soft or squishy toys, or other materials that are calming for high stress times.
It is also a good idea to keep things on hand to reduce stimuli, such as noise-cancelling headphones and sunglasses, and to wear soft clothes to prepare for potential anxiety triggers.
Affirmations for Stress and Anxiety Relief
An affirmation is a positive statement that a person can say to themselves, either out loud or silently, designed to uncork positive feelings. Creating and practicing affirmations for stress and anxiety can be a helpful tool for neurodivergent adults. Some examples of affirmations that may be useful include:
- I am safe.
- I trust myself.
- This feeling is temporary.
- I love and accept myself.
Neurodivergent people can also work with their caregivers or therapists to create affirmations that will work best for them.
Techniques for Long-Term Stress and Anxiety Management
Stress and anxiety can be a part of life and learning to manage these uncomfortable feelings in the long term is a good idea. Creating a routine, practicing self-care, and mindfulness are all techniques that can help stress and anxiety when used regularly.
Building a Routine for Stability
Many people, particularly those who are neurodivergent, thrive in a regular, predictable routine. When daily activities like eating at the same time, exercising regularly, and engaging in joyful, relaxing hobbies are part of a regular routine, you can build reserves of calm and self-control that could be available when things may not follow the typical routine.
Keeping a diary or journal can be a useful way to reflect on stressful situations that may come up during the day and can help with processing unresolved feelings.
Setting Boundaries and Practicing Self-Care
Learning to self-advocate by setting boundaries and carving out time for self-care are also critical skills for people looking to manage stress and anxiety. Setting boundaries can include saying no to social events when your social battery is running low, asking for sensory accommodations, or leaving events early to prioritize rest.
Practicing Mindfulness and Meditation
When stress and anxiety are at their highest levels, it may not be the appropriate time to practice new techniques. Instead, practicing mindfulness and meditation in calm moments is essential to ensure you can tap into these techniques when things are not as calm.
Free apps can help you learn to focus on your breathing, notice the sensations around you, and learn to find inner calm in any surroundings.
Seeking Support for Neurodivergent Stress and Anxiety
There is no shame in admitting that you need help and support in managing anxiety and neurodivergent stress. If anxiety is negatively impacting your life and holding you back from what you want to do, seek out external support.
Building a Support Network
For neurodivergent adults who are already working with a care team, speaking with a primary care doctor or a psychotherapist are both good options. Caregivers, family, friends, and teachers can also be resources for support.
Working with Mental Health Professionals
Mental health professionals such as psychotherapists, psychiatrists, or social workers can help neurodivergent adults develop individualized plans for dealing with stress and anxiety. In addition to using affirmations, mindfulness, and talking through stressors as techniques, pharmaceuticals such as antidepressants and anti-anxiety medications may be necessary.
Transitions offers holistic support as part of many of our programs. Whether a neurodivergent young adult is moving from high school to college or into the workforce, these types of transitions can be major sources of stress. The professionals and peers at Transitions have resources and experience helping neurodivergent young people cope with these situations. Caregivers and potential students can contact our team at Transitions for more information about programs and how to apply.
