MENTAL HEALTH
Think of the energy you need to get through your day as coming from one big battery. Each time you struggle through a task without the right supports in place, it drains your battery—sometimes a little bit, sometimes a lot. The good news is that your battery can be recharged by finding ways to make tasks a little bit easier. Take time to figure out which parts of your mental health are draining your battery and to find the strategies that work for you. You can use this downloadable worksheet to make notes for each area in this roadmap.
Many autistic adults are diagnosed with co-occurring mental health conditions. If you have a diagnosis, you can empower yourself by learning about how it impacts you and what kind of therapy and supports are available. Since mental health conditions can develop at any age, it is important to be aware of the signs and symptoms of common conditions in autistic people, such as depression, anxiety, eating disorders and trauma. It is also important to recognize dangerous red-flag thoughts and behaviors that suggest a need to get help right away. But whether you have a mental health diagnosis or not, everyday behaviors that support your well-being can help with keeping your battery charged.
Think about the parts of your everyday life that are most challenging for your mental health. You might experience more anxiety when you’re out in the community, or you might find symptoms of depression tend to increase when you are alone. Consider sharing your ideas with a support person who can help you put supports in place.
Question 1:
What drains you?
Consider the ways your mental health and wellbeing affect your daily life.
- You might feel anxious in crowded places, like public transportation or busy stores, or if you have to talk on the phone.
- You might find that your mood suffers if too much of your time is unstructured.
- You might find that certain people, environments or tasks trigger a trauma response.
Question 2:
What recharges you?
These are tools, strategies and behaviors that make challenging tasks a bit easier. Think about the things you already do as well as some new ideas you might want to try.
- If crowds or too many activities make you feel anxious, you could try to do errands during off-hours.
- If phone calls are challenging, you might ask a support person to role play or help you write a script.
- If unstructured time affects your mood, you could create structure by making a schedule. Fill in the time slots with daily living activities, down time and time for hobbies or interests.
- If you have a history of trauma, you might use calming techniques, like deep breathing, or start seeing a therapist.
Question 3:
What are the signs?
When your mental health and well-being are out of balance, it makes it much harder to keep your energy up and manage other areas of your life. You might socialize less, have trouble eating or sleeping, or fall behind on work. You might lose your passion or energy for your special interests. These are just a few examples – everyone is different. Learning to recognize the signs that your mental health is at risk can help you get the support you need before things get worse.
- Do you have any mental health conditions that impact you in a way that could make you unsafe?
- What behaviors, thoughts or body cues signal that you are escalating to the point of a safety risk?
- What resources are available in your area if you decide to seek professional mental health care?
Sometimes, mental health can become a serious problem that puts you or others at risk. These are “red flag” behaviors that mean you should get help as soon as possible.
- Self-harm or intention to self-harm
- Extreme mood changes
- Severe meltdowns
- Reckless behavior, like spending sprees, unsafe sex, or overuse of drugs and alcohol
- Inability to manage basic living activities, like sleeping or eating
- Experiencing more “shutdowns” than usual — feeling overwhelmed to the point you cannot communicate, make decisions, or initiate action or activities
Question 4:
What is the plan?
If you notice a decline in your mental health, you may be able to make changes in your life to work around things that drain you and do more of the things that recharge you. One is to involve a support person in your planning, someone who can help you recognize when you are at risk and know how best to support you.
What are some new everyday behaviors, strategies or tools you want to put in place?
- Do you need support to put these ideas into practice?
- Do you know how you want someone to support you? For example, with calls, texts, finding resources, etc?
When your battery is running low, seeking help can feel overwhelming. One way to prevent this is planning ahead for these times.
- How do you know when you need to ask for help balancing your needs?
- Who can you reach out to if you have concerns about your mental health?
When mental health challenges reach the point that they are interfering with your ability to manage daily life, it is time to explore options for getting help from a professional. You can search online for therapists available in your area. You can also contact your insurance company for a list of approved doctors and therapists. You might have to make multiple contacts to find someone who is taking new patients. Don’t give up, and consider asking a support person such as a family member, friend, or another professional on your support team to help you through this process.
If you are experiencing a crisis and your safety may be at risk, it is time to seek help right away.
Remember, you are not alone. Many autistic adults experience serious mental health challenges at some point in their lives.
