Autism is a complex developmental disability that impacts how individuals perceive and socialize with the world around them. Autism exists on a spectrum, meaning symptoms and support needs vary greatly from person to person. Some autistic individuals require significant support with daily living skills, while others are able to live independently. An important question in the autism community is whether autistic people can effectively self care.
Self care refers to activities and practices that maintain or improve one’s health, wellbeing, or ability to cope with challenges. For autistic individuals, self care may help manage sensory sensitivities, burnout from social interactions, anxiety, depression, and other aspects of life on the spectrum. Self care looks different for each person but can include getting enough sleep, eating nutritious foods, exercising, practicing mindfulness, engaging in hobbies, and making time for relationships that provide meaning and support.
The ability for autistic individuals to effectively self care depends on a variety of factors:
Communication Differences
Many autistic people have differences in communication skills, ranging from limited verbal abilities to advanced language but struggles reading social cues. Strong communication skills help with self care by enabling individuals to identify and express their needs, as well as advocate for appropriate accommodations and support. Autistic people with limited communication abilities may have greater difficulty determining and communicating what self care looks like for them.
Sensory Differences
Most autistic people experience some degree of sensory sensitivity, where certain stimuli are experienced as overly intense and even painful. Examples include bright lights, loud sounds, particular textures, and strong smells. Sensory stimuli most people tune out can feel bombarding. Effective self care for autistic individuals often involves managing energy levels by limiting exposure to stressful sensory input. Those with more extensive sensory challenges may struggle to filter stimuli in public spaces necessary for self care like grocery stores, exercise facilities, and doctors offices.
Rigidity and Resistance to Change
Many autistic people prefer consistency and sameness and can experience elevated anxiety when routines must change. Daily self care habits and coping strategies may rely on rigid schedules. Last minute disruptions to planned self care activities may derail an autistic person’s entire day or week. However, some level of flexibility is required for effective self care, as schedules sometimes must adapt to accommodate illness, injury, or other obligations. Autistic individuals differ in their ability to handle fluidity.
Executive Functioning Differences
Many autistic individuals experience executive functioning challenges that impact abilities like planning, time management, prioritizing tasks, starting and stopping activities, emotion regulation, and self control. These skills are involved in initiating and maintaining regular self care habits. Autistic people may understand self care intellectually but struggle to implement routines independently without structure or support.
Co-occurring Conditions
Autistic individuals have higher rates of conditions like depression, anxiety, OCD, ADHD, eating disorders, and sleep disorders. These associated conditions can hamper self care skills. For example, someone with autism and depression may neglect hygiene, nutrition, and relationships when depressed. Managing co-occurring conditions enables more consistent self care.
Living Situations
Some autistic adults live independently while others require group home settings or ongoing family care. High support needs limit opportunities to practice independent self care. On the other hand, those living alone may lack accountability, prompting, and skill development needed to establish self care routines. Some thrive with minimal supports while others benefit from an intermediate level of care and coaching.
Financial Barriers
Certain self care activities like therapy, massage, gym memberships, nutritious foods, and social events cost money that those relying on disability benefits don’t have. Limited financial means to access self care resources creates dependence on others. Gainful employment providing adequate income enables greater autonomy.
Interpersonal Skills
Developing relationships with supportive friends, family, partners, providers, and community resources facilitates more holistic self care. Autism often involves social difficulties that limit relationships and natural supports. Without strong connections, self care may become isolated and ineffective over time.
| Category | Examples |
|---|---|
| Communication Differences | Limited verbal skills, difficulty expressing needs, struggles understanding instructions |
| Sensory Differences | sensitivity to lights, sounds, textures making public spaces overwhelming |
| Rigidity and Resistance to Change | reliance on sameness, low tolerance for disruptions to routine |
| Executive Functioning Differences | difficulty with planning, organization, task initiation, emotion regulation |
| Co-occurring Conditions | anxiety, depression, ADHD, OCD, eating disorders exacerbate self care challenges |
| Living Situations | high support needs in group homes limit independence; living alone lacks support and accountability |
| Financial Barriers | self care resources and activities require disposable income from steady employment |
| Interpersonal Skills | social difficulties make it hard to form relationships that provide self care support |
Self Care Strategies for Autistic Individuals
Despite barriers, many autistic adults successfully practice self care through the following strategies:
Sensory Strategies
– Wear noise cancelling headphones, sunglasses, or soft clothing to limit overwhelming stimuli
– Carry fidget toys, chews, or other self-regulating items
– Request accommodations like quieter spaces, low lighting, minimal scents
– Incorporate calming sensory input like deep pressure, music, nature sounds
Visual Supports and Tools
– Use visual schedules, calendars, checklists, and reminders for routines
– Set phone alarms and alerts for self care tasks
– Post written instructions for basic hygiene and household activities
– Label spaces clearly and keep consistent environment
Structured Routines
– Establish regular times for sleeping, eating, hygiene, chores, and leisure
– Build in flexibility to routines when possible to prepare for disruptions
– Plan alternate self care activities for occasions when regular routine is not feasible
– Limit distracting electronics and temptations during scheduled self care times
Therapy and Social Skills Training
– Work on identifying emotions, needs, stressors, and self advocacy in therapy
– Practice social conversation skills to develop supportive relationships
– Role play self care scenarios to build habits and coping skills
Environmental Accommodations
– Request adjustments at work like flexible schedules, noise cancelling spaces, written instructions
– Seek financial assistance with disabilities services, insurance, grants, or public programs
– Find sensory friendly spaces to live, work, and access healthcare
Support Network
– Identify family, friends, partners, providers, peers to check in with for guidance
– Schedule regular video calls, activities, or meetings with support network
– Share schedules and routines with network to enable reminders and accountability
– Designate supporters to help navigate self care challenges as needed
Professional Supports
– Work with job coach, life coach, skills trainers, therapists, behavioral specialist
– Hire cleaning services, grocery delivery, meal services, and home health aides if needed
– Seek group home placement if more intensive support needed for self care
Conclusion
The ability of autistic individuals to effectively practice self care varies greatly based on strengths, challenges, and available supports. While independent self care may be unrealistic for some, many can thrive with the right strategies, tools, and resources. Identifying potential barriers and making appropriate accommodations tailored to the individual enables successful self care. With structure, guidance, and compassion, autistic people can develop healthy habits, improve quality of life, and reach their full potential.