How can I look after my mental health?

A guide for autistic people:

Autism is not a mental health condition, but many autistic people may struggle with their mental health.

Taking care of your mental well-being is important for everyone. If you are autistic, here are some tips that might help:

Have a routine
- Doing the same things at the same time every day can feel comforting and reduce stress.
- Use pictures, lists, or alarms to help plan your day and stay on track.
Know what helps you
- Pay attention to sounds, lights, or textures that upset you. Try to avoid or change them. Tools like headphones or soft lighting can help.
- Write down how you feel every day. This can help you notice patterns, especially when you feel upset.
Create a calm space
- Find a quiet place where you feel safe. It could be a room, a corner, or just a comfy chair.
- Add things that make you feel relaxed, like a soft blanket, dim lights, or calming music.
Manage your senses
- Try deep breathing, squeezing a stress ball, or hugging a weighted blanket to calm down.
- Exercise like walking, yoga, or swimming can also help you feel better.
Do what you love
- Spend time on hobbies or things you enjoy. They can make you feel happy and confident.
- Join groups or online spaces where others share your interests. This can help you make friends.
Take care of your body
- Move your body every day, even if it’s just a short walk or dancing to music.
- Eat healthy foods that give you energy, but also enjoy your favorite treats.
- Get plenty of sleep and rest when you feel tired.
Speak up for yourself
- It’s okay to ask for things that make life easier for you. For example, tell others if you need a quiet space or less bright lighting.
- You can use a “sensory card” to explain your needs quickly. Some charities can help you make one.
Find supportive people
- Spend time with people who understand and respect you.
- If you find socializing hard, choose quality over quantity. Online groups can be less stressful.
Try relaxation techniques
- Breathing exercises or relaxing apps like Calm or Headspace can help you feel calmer.
- If mindfulness is hard, try things like listening to music, drawing, or imagining a peaceful place.
Ask for help
- A therapist who understands autism can offer advice and support.
- If certain things, like loud noises or stress, feel too much, an occupational therapist can help you manage them.
Handle overwhelm
- When things feel too much, have a list of calming activities ready, like listening to your favourite song or sitting in a quiet spot.
Balance activity and rest
- Make time for fun and work but also for relaxing. Too much of anything can feel exhausting.
Be kind to yourself
- It’s okay to be different. Celebrate your strengths and take it easy on tough days.
- Remind yourself that your needs are important.
Spend time in nature
- Go outside to a park or garden when you can. Being in nature can help you feel calm and happy.