Dealing with stress as an autistic person

Stress can be a daily challenge for many people, but it can feel even more overwhelming for those with autism spectrum disorder (ASD). About 2% of adults in the U.S. live with ASD, and studies show they often experience higher levels of both perceived and observed stress. The effects of long-term stress are far reaching. It can affect all bodily systems, potentially leading to a lower quality of life. 

Understanding the complex relationship between autism and stress is key to developing healthy coping mechanisms for stress so you can improve your quality of life.

Can stress worsen symptoms of autism?

Studies show that people with autism are more prone to high levels of stress and may also experience a higher rate of anxiety disorders. But what impact does stress have on autism symptoms? Can it make them worse? 

People with autism may often experience higher sensory sensitivity and a greater resistance to change. Stress can intensify many of the symptoms of autism, making it more difficult to navigate autism and cope with stress in a healthy way.

Here are a few examples of how someone with ASD may experience stress:

• Sensory overload: People with autism may be more sensitive to external stimuli, like light, sound, and touch. Stress can make the impact of these sensitivities more severe, leading to feelings of overwhelm. You may be able to handle a loud environment on a typical day. But when you’re stressed, noise can become overwhelming and distressing, leading to a meltdown or shutdown. 
• Social interaction: Research suggests that rates of co-occurring autism and social anxiety may be as high as 50%. Even without social anxiety, navigating social situations can be challenging with ASD. However, when paired with elevated stress levels, it can become even harder to process social cues and engage in conversation.  
• Changes in routine: One common symptom of autism is needing to stick to a structured, predictable routine. Autistic people may have difficulty adjusting to changes in their routine, including new plans or different environments. Feeling stressed can make it harder to adapt to these disruptions. 

What causes autistic people to feel stressed?

While the symptoms of stress can worsen those of autism, the opposite is also true. For some, navigating sensory sensitivities, social challenges, and changes in routine can cause stress. And autism can also make it more difficult to manage that stress, potentially leading to autistic burnout. 

Autism may influence someone’s ability to manage stress because of:

• Difficulty identifying and expressing emotions
• Challenges with healthy coping mechanisms
• A tendency for rigid thinking, making it harder to adapt to unexpected situations

Factors that contribute to stress in autistic people

A variety of genetic and environmental factors can contribute to how people with autism experience stress. These factors include:

• Genetic predisposition to anxiety: Research shows that genetic factors may play a role in the development of ASD and other mental health conditions, including anxiety. This suggests that genetic variations may make someone more susceptible to both autism and anxiety. However, the relationship between genetics and autism is complex and requires further research.
• Family history of mental health conditions: According to studies, there may be a link between a family history of mental health conditions and autism. One study, in particular, explored this relationship and discovered genes that might increase the risk of both anxiety and autism. 
• Early childhood environment: A 2022 study found that early life experiences and environments can impact how young children respond to stress physiologically. This suggests that psychosocial stressors in childhood can shape your stress response later in life. 

Tips for managing stress as an autistic person

Although managing stress can be especially challenging for people with autism, several methods have shown success. Here are some strategies to consider, both for immediate relief and as a proactive way to reduce stress. 

Self-help strategies

At-home techniques can be essential for people to manage stress on their own. These simple yet effective techniques can help you focus on addressing sensory sensitivities, maintaining predictable routines, and engaging in activities that offer comfort. 

Learning to manage stress independently can be empowering, helping autistic people feel more in control of their environments and emotions. 

• Sensory regulation tools: Using noise-canceling headphones and weighted blankets can help autistic people manage sensory overload. These are tools to provide physical comfort, and they can help reduce anxiety.
• Routine and structure: Some variation may be required in day-to-day life. However, establishing a routine can provide predictability, which can help reduce stress about the unknown.
• Mindfulness and relaxation techniques: Practicing relaxation through deep breathing or mindfulness techniques can help ground you in moments of stress.

Professional strategies

While at-home solutions can be helpful, they may not be enough to reduce stress in someone with autism. This is especially true in cases of severe stress or when navigating co-occurring ASD and anxiety disorders.

There are a variety of professional treatment options for those with ASD who are challenged by their stress response. These approaches include:

• Cognitive behavioral therapy (CBT): CBT is one of the most widely used forms of talk therapy. This type of therapy focuses on helping people learn the connection between their thoughts and actions. In CBT, you learn to identify and replace negative beliefs and thoughts that may affect your behaviors. CBT can help autistic people not only manage their symptoms and reduce their severity but also learn to better navigate stress by targeting social-emotional concerns.
• Social skills training: Social situations can present challenges for autistic people. It can be difficult to know the right thing to say or how to effectively take turns in conversations. Social skills training provides a structured environment to learn essential social skills. Here, people can roleplay and go over scripted conversations, which helps them prepare for interactions. This can help reduce stress in social situations.
• Medication: Medication can’t cure autism, nor can it manage every core symptom. However, it can be a powerful tool used in a comprehensive treatment plan that can help you manage some symptoms of autism and stress, allowing you to better focus on therapy and your daily life.

Find care with Rula

Living with autism and high levels of stress can be debilitating. Thankfully, lifestyle changes and professional treatment can provide a pathway to peace. At Rula, our therapist-matching platform allows you to pick a therapist that meets your unique needs and preferences. After choosing the right in-network therapist for you, you can schedule your first appointment for as soon as tomorrow.

Find a therapist with Rula