Autism and Stress Management

Greetings Earthlings! 🙂

Leading on from my previous post, this week I’d like to briefly discuss stress management and autism.

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As highlighted previously, it’s very important for autists to manage their stress levels for our long term mental and physical health due to our higher levels of biological stress.

To an autist, life and the world can be quite overwhelming so it can be very difficult to manage stress when surrounded by stressors.

So here are a couple of tips and tricks for managing stress with autism:

Weighted blankets- these are often recommended to help manage autism. As I’ve discussed previously, autists have higher levels of stimulatory neurotransmitters and lower levels of calming neurotransmitters. Weighted blankets contain metal or plastic beads in the quilted layers to apply deep, calming pressure to the user- like simulating a hug. This pressure is designed to stimulate the release of serotonin and dopamine to relax and calm the racing mind.

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“Stimming”- Self stimulatory behaviours such as hand flapping or noise making can help to calm down the brain using a similar biological mechanism to weighted blankets. Glutamate is one of the excess excitatory neurotransmitters that is released in the autistic brain. When we “stim” it triggers the brain’s reward system to release the pleasure hormone dopamine which causes a decrease in glutamate levels, effectively calming the brain! Items such as stress balls and fidget spinners can be useful tools for stimming to channel excess neurological energy in this way 🙂 

Specialist interests- specialist interests can be one of the most effective ways of coping with stress. They often provide a safe haven, a way to switch off and escape from the pressures of life which can help autists to manage stress. Hobbies are great dopamine and serotonin boosters- both of which are dysregulated in autism. I doubt I’d have survived my teenage years without the escape that Harry Potter gave me! 

Exercise– the old adage of healthy body, healthy mind really rings true here. There’s nothing like working up a good sweat or going for a nice walk to release endorphins and lower your stress levels.

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Preparedness– one of the most stressing aspects of autism is navigating and coping with the unknown. Nothing get’s my stress levels up more than finding myself in a situation that I don’t know how to navigate- like getting lost on the road in an unfamiliar area; driving in general is one of my largest stressors 😛 Plan routes, study timetables, look up menus- all these little things add up to reduce your stress in the long run. You can’t prepare for everything, but every little bit helps 🙂

At the end of the day, everyone has their own methods for minimizing stress and as with autism, stress management is not one size for all. Try and find what works for you or your child and you’ll be amazed at the difference it makes 🙂

Hope you enjoyed this post dear Earthlings! 😀

Have a lovely weekend!

Aoife

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