Self-care can be challenging for autistic adults. The world isn’t always designed to meet your needs, and figuring out how to care for yourself mentally, physically, and emotionally can feel overwhelming. But it doesn’t have to be!

With the right knowledge and tools, self-care can help you feel more in control, reduce stress, and improve your overall well-being—all while enjoying the process. In this guide, we’ll explore why self-care is so important, how to develop effective strategies, and activities to help brighten your day.

Why Self-Care is Essential for Autistic Adults

Self-care is important for everyone, but for autistic individuals, it plays a crucial role in managing stress, sensory overload, and mental health. Engaging in self-care helps you:

Reduce anxiety and overwhelm
Recharge your energy levels
Build self-confidence and self-acceptance
Improve focus and productivity
Strengthen your emotional resilience

Taking time for yourself isn’t selfish—it’s necessary for a balanced and healthy life.

Finding the Right Balance

For autistic adults, self-care is about striking the right balance between what you need and what you can handle. When done well, self-care allows you to engage with your passions, nurture relationships, and take on new challenges with confidence.

Tips for Creating a Balanced Self-Care Routine:

Set Boundaries: Know your limits and don’t be afraid to say no.
Prioritize Rest: Make time for breaks and relaxation.
Engage in Joyful Activities: Find hobbies that make you happy.
Practice Self-Compassion: Accept yourself as you are and avoid self-criticism.
Seek Support: Connect with understanding friends, family, or support groups.

Simple Self-Care Activities for Autistic Adults

Self-care looks different for everyone, but here are some ideas to help you get started:

1. Sensory-Friendly Spaces

Creating a space that meets your sensory needs can provide comfort and relaxation. Try:

Using soft lighting or blackout curtains
Investing in noise-canceling headphones
Setting up a quiet, clutter-free space
Taking a warm bath or using a weighted blanket

2. Mindfulness and Relaxation

Mindfulness can help you manage stress and stay present. Consider:

Deep breathing exercises
Guided meditation
Listening to calming music
Practicing gentle yoga or stretching

3. Engaging in Special Interests

Spending time on your special interests can be incredibly fulfilling. Whether it’s art, music, coding, reading, or collecting, allowing yourself time to enjoy what you love is a great form of self-care.

4. Social Connection on Your Terms

Connecting with others who understand you can be comforting. If socializing in person feels draining, try:

Joining online communities for autistic adults
Participating in forums or support groups
Engaging in low-pressure social activities

5. Making Small Lifestyle Adjustments

Sometimes, small changes can have a big impact. Consider:

Adjusting your schedule to avoid burnout
Planning quiet downtime after social events
Setting reminders for meals and hydration
Wearing comfortable clothing that suits your sensory preferences

FAQs About Self-Care for Autistic Adults

1. Why is self-care different for autistic people?

Autistic individuals may experience sensory sensitivities, social exhaustion, and anxiety differently from neurotypical people. Self-care helps manage these challenges in a way that suits individual needs.

2. How do I know what self-care works for me?

Experiment with different activities and notice what makes you feel relaxed, energized, or happy. What works for one person may not work for another, so trust your own experience.

3. Can self-care include time alone?

Absolutely! Many autistic individuals recharge best when they have alone time. Taking breaks, having a quiet space, and engaging in solo activities can be great forms of self-care.

4. How do I explain my self-care needs to others?

Be honest and direct. Let people know what helps you feel comfortable and what drains your energy. Educating loved ones about your needs can lead to better understanding and support.

Final Thoughts

Self-care isn’t just about pampering yourself—it’s about taking charge of your well-being, setting boundaries, and making choices that support your mental and physical health. What works for one autistic person may not work for another, so it’s important to explore what feels right for you.

If you’re looking for a supportive community, consider joining the Autistic Support Network. They offer a safe space to share experiences, find resources, and connect with others who understand life on the spectrum.

Get Professional Support

Dr. Jessica Myszak has over 10 years of experience performing psychological evaluations for children and adults. She offers both in-person and telehealth evaluations. If you’re interested in learning more or scheduling an evaluation, contact us here to get started.