Autism in Women: Different, Not Less
In this article you'll learn how autism in women can present differently and which practical approaches help with sensory processing and the regulation of the prefrontal cortex. You'll get clear explanations of psychoeducation, schema therapy, and Acceptance and Commitment Therapy, plus three practical tools you can start using today.
Sensory Processing and Recognition
Autism in women can present differently because sensory processing often arrives more intensely or more quickly. Sounds, bright lights, certain textures, or smells can be experienced as overwhelming sooner. Masking behaviours or social adjustments can keep this hidden for a long time, leading to uncertainty and exhaustion. Psychoeducation teaches you what sensory processing means and why stimuli have such a strong impact. A practical first step is to use the Overstimulation Monitor: note which stimuli occur, how intense they are (on a scale from 0 to 10), and in which environment. By regularly keeping track of this, you identify patterns and can choose relaxation or rest in time.
Schema Therapy and Redesigning Patterns
Schema therapy helps uncover and change fixed behavior patterns and beliefs that can complicate daily life with autism. Many women struggle with beliefs such as âI must always be strong and flexibleâ or âI must not set boundaries.â By recognizing these schemas you can soften them and choose renewed, helpful responses. Practically, you learn: identify a pattern, name the associated feelings, label it as a schema, and consciously choose an alternative behavior. A useful exercise is working with schema modes so you can switch in time to a calm and supportive mode when tension rises.
Acceptance and Commitment Therapy and Daily Choices
Acceptance and Commitment Therapy, also known as ACT, focuses on openness to thoughts and feelings and acting according to what truly matters to you. By being present in the moment, viewing thoughts as passing voices rather than facts, you can make choices that align with your values. This supports the regulation of the prefrontal cortex because there is less avoidance and you create space for deliberate action. With exercises for cognitive defusion and mindfulness you learn to feel more control over attention and emotions, even when stimuli do provoke.
Practical Tools and Daily Application
Three concrete tools you can use daily are: the Overstimulation Monitor, a logbook in which you record stimuli, intensity, and context; the Social Energy Map, which helps you gauge how much energy a future social situation will demand; and a Self-Care Plan, where you record small, feasible self-care moments that align with your values. Use the Overstimulation Monitor by the end of each day to note what worked well and what could be improved. Fill in the Social Energy Map before attending a social gathering so you know when youâll need a break. Create a simple Self-Care Plan with routines such as regular breaks, a quiet space to recover, and clear boundaries with others. By combining these three tools, you strengthen sensory processing and prefrontal cortex regulation, increasing resilience and wellbeing.
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