Caring for Autism in Yourself: Practical, Gentle Steps
In this article you will learn how to better understand autism within yourself and support yourself step by step. We combine three accessible approaches with practical tools, so you can cope more effectively with sensory stimuli, emotions, and social situations.
Reducing sensory processing overload and overstimulation
Autism is often accompanied by a heightened sensory system, making sounds, touch, and light feel overwhelming more quickly. The goal is to recognize cues in time and take steps to limit sensory input and increase your comfort. Start by observing what exactly overstimulates you: is it the hallway noise, bright neon lights, or the crowds around you? Take short breaks, use calm aids such as earplugs or sunglasses, and build a stable environment where possible. Keep a simple Overstimulation Monitor: what was the trigger, when did it happen, how long did it last, and what helped? This gives you insight into patterns and allows you to anticipate situations that may be heavy for you.
Regulation of emotions and attention by the front of the brain
The front part of the brain plays a key role in planning, decision-making and regulating emotions. For someone with autism, this process can present extra challenges. The approach focuses on clear structure, realistic expectations, and practicing attention and flexibility. Set short, achievable goals and break tasks into small steps. If you notice you’re slipping, take a short pause, breathe slowly in and out, and choose a simple step before continuing. By maintaining consistency in rhythm and repetition you build predictability and trust in your own actions, which increases control and reduces anxiety.
Practical tools for daily use
Use the Overstimulation Monitor to track stimuli and signal what situations are susceptible to overload in time. In addition, create an energy management plan: plan activities for times when your energy level is high, take short rest breaks and distribute effort, so you don’t burn out. Work with a communication approach: learn to formulate clear and brief requests to others, such as asking to lower the volume or for help with a task. Practice self-compassion as well: speak kindly to yourself, acknowledge that sensory load can sometimes be incredibly high, and give yourself space to make mistakes without condemning yourself. These tools provide support and increase your daily resilience.
Insights from three approaches and how to apply them
The methods used are Acceptance and Commitment Therapy, Schema Therapy, and Psychoeducation. ACT helps you accept thoughts and emotions while acting according to what matters most to you. Schema Therapy focuses on recognizing and changing persistent patterns that recur in daily life. Psychoeducation provides clear explanations about autism and how stimuli and emotions influence your behavior. By combining these three approaches you get to know yourself better, take control of your life, and gradually experience more calm and resilience. Additionally, oxytocin plays a role: social contact and warm interaction can stimulate the production of this hormone, which fosters safety and connectedness. Therefore seek moments and relationships that feel safe and occur at your own pace. By applying small daily exercises you can grow in self-confidence and resilience.
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