Receiving an autism diagnosis in adulthood can be both a powerful relief and an emotional whirlwind. It can validate years or even decades of wondering why things felt harder, different, or inexplicably draining. But the path forward isn’t always clear. Now that you finally have an explanation, what do you do with it?

In short, there is no single “right way” to move forward.

Some adults feel energized to explore what life looks like when they no longer mask or camouflage who they are. Others feel grief, confusion, or hesitation, especially when thinking about past experiences through this new lens. Whether you choose to lean into your uniqueness or continue using learned strategies to blend in, the important thing is that you get to decide. Social difficulties are not a flaw to be fixed. They often reflect a mismatch between a person and their environment, not a problem within the individual.

Give Yourself Permission to Feel Everything

Getting a diagnosis can be out of reach for many, which is why self-diagnosis is generally accepted in the autistic community. While I believe that having a psychological evaluation can provide helpful information for neurodivergent adults, I don’t want to gate-keep some of the most helpful next steps for those who are navigating this journey on their own. Regardless of how you come to understand your unique self, here are some recommendations to support you as you explore this new chapter with self-compassion, curiosity, and confidence:

1. Give Yourself Permission to Feel Everything

Relief, grief, validation, sadness, empowerment—all of it is valid. You’re reprocessing your life with new language and insight, and that takes time. Some people find it helpful to talk to a therapist who is knowledgeable about both autism and mental health. Searching for “neurodiversity-affirming therapists” is a good start—these providers will help you accept your differences, not try to “fix” you.

2. Understand and Respect Autistic Burnout

If you’re feeling emotionally fried, exhausted, or overwhelmed by basic tasks, you may be in autistic burnout. This is not laziness or depression—it’s a nervous system collapse from years (or decades) of high-demand living, masking, and navigating an unaccommodating world.

The most effective remedy? Reduce demands and rest. Let yourself say no, unmask, and lower your commitments. Recovery takes time—and pushing through will only delay healing.

3. Reflect on the Role of Masking in Your Life

Masking (adapting your behavior to appear more neurotypical) can help people survive in school, work, and relationships, but it often comes at a high emotional cost. Long-term masking is associated with anxiety, depression, identity confusion, and burnout. If you resonate with being high-masking, consider where you mask the most. Where do you feel safest being yourself? With time, many adults work toward a more authentic lifestyle, slowly peeling back layers that were once protective but are no longer necessary.

4. Explore Sensory and Social Needs

Autistic people often experience the world through a heightened or altered sensory lens. If you’re sensitive to light, sound, textures, or crowds, you are not being picky or dramatic. Your nervous system just works differently. Occupational therapy (OT) can be helpful here, and those who specialize in helping adults can assist you with the creation of sensory-friendly strategies for work, home, and daily routines.

Socially structured environments can be a great way to build community without overwhelming pressure. Volunteer groups, interest-based classes, or hobby meetups can offer ways to connect while reducing unstructured small talk.

5. Seek Medical and Mental Health Support When Needed

There are no medications “for autism,” but many autistic adults benefit from treatment for co-occurring conditions like anxiety, depression, ADHD, or sleep disorders. If these challenges interfere with your daily life, talk to your doctor or psychiatrist about possible options. You may also want to speak with a neurologist, especially if you experience chronic sleep disturbances—these are common among autistic adults and can greatly affect both mental and physical well-being.

6. Know Your Rights and Advocate for Yourself

You may be entitled to accommodations in work or educational settings. These adjustments can help level the playing field and allow you to perform at your best. Examples might include flexible scheduling, communication via email instead of meetings, or the use of sensory tools. In some cases, if mental health symptoms significantly interfere with your ability to maintain employment, it may be worth speaking with a disability attorney about disability benefits.

7. Consider Resources Designed for Autistic Adults

There’s a growing library of affirming books, podcasts, and courses created by and for autistic adults. If you’re looking for a structured next step, you might benefit from Dr. Myszak’s self-paced e-course designed specifically for adults processing a late diagnosis. It includes practical guidance and connection with others who are walking the same path.

8. Share Your Diagnosis with Medical Providers (If You Feel Safe)

Your primary care physician may not be fully aware of how autism presents in adults, especially in high-masking women or those with complex internal experiences. Sharing your diagnostic report with them can help them better understand your needs and provide more informed, tailored care.

9. Explore PDA-Informed Approaches That Align With Your Needs

Some autistic individuals experience a profile called Pathological Demand Avoidance (PDA), which involves a heightened stress response to everyday demands, even ones they want to do. If you find yourself avoiding tasks due to overwhelm, anxiety, or feeling “trapped,” PDA-informed strategies may help reduce family conflict, workplace challenges, and inner distress.

10. Invest in Self-Knowledge and Self-Advocacy

Your diagnosis is not the end of the road—it’s a gateway to deeper self-understanding. Learning how your brain processes the world, where your boundaries lie, and what conditions help you thrive will empower you to move through life with more clarity and compassion. Finding neurodiversity-affirming books, websites, and social media can help you better understand your own needs and identify possible helpful strategies.

Conclusion

Overall, if you are coming to understand that you are Autistic, whether from an evaluation or self-diagnosis, there is a lot to consider. You’ve always been you—now you simply understand why better. With support, self-awareness, and the right accommodations, you can live a fulfilling, authentic life.

If you’re looking for a place to start, we offer neurodiversity-affirming evaluations for children, adolescents, and adults. Reach out for more information!

Need Professional Support?

Dr. Jessica Myszak, Dr. Jaime Long, and Dr. Aimee Rovane have over 10 years of experience performing psychological evaluations with children and adults. She offers both in-person and telehealth evaluations. In addition to seeing clients on the Chicago North Shore, she can work with families who reside in Alabama, Arizona, Arkansas, Colorado, Delaware, Florida, Georgia, Illinois, Kansas, Kentucky, Maine, Maryland, Missouri, Nebraska, New Hampshire, New Jersey, Nevada, North Carolina, Ohio, Oklahoma, Pennsylvania, Tennessee, Texas, Utah, Virginia, West Virginia, and Wisconsin! You can contact her to start the process if you want to learn more about potentially working with her.