Looking after yourself

Looking after yourself is about recognising your needs and addressing them in practical ways. 

Whether it’s setting up a daily routine, reaching out for professional help, or simply taking time to enjoy a hobby, every little effort counts and is essential for maintaining your mental and physical wellbeing. Below we discuss general self-care, understanding yourself better, recognising mental health challenges and incorporating self-care into daily routines.

General self-care strategies

Looking after yourself doesn’t need to be complicated and doesn’t require a lot of time. Here are some health tips that are beneficial to everyone, whether you're autistic or not:

• Get enough sleep: Good sleep is crucial for mental and physical health.
• Stay positive: Keeping a positive outlook can improve your overall wellbeing.
• Exercise regularly: Physical activity boosts your mood and health.
• Eat well: A balanced diet with plenty of fruits, vegetables and protein is important.
• Practice mindfulness and meditation: These can help you relax and clear your mind.
• Build positive relationships: Strong connections with family and friends provide emotional support.
• Spend time in nature: Being outdoors can be very calming and relaxing.
• Keep a journal: Writing down your thoughts can help you manage stress and understand your feelings.

Setting up good routines and managing social relationships might require help from healthcare professionals like doctors, exercise physiologists, and psychologists. Seek external support when and where you need it. 

Understanding yourself

Knowing your strengths, challenges, preferences, and what to avoid is important for self-care. Understanding your sensory profile is especially important as it can significantly impact your social relationships and work preferences. This self-awareness allows you to gauge how long you can socialise and who you feel most comfortable with. Recognising how you handle chaotic and noisy environments is also key. Accepting and respecting your limits is essential while considering ways to expand them gradually.

Mental health

Autistic individuals often experience higher rates of mental health conditions compared to the general population. Common co-occurring conditions include:

• Anxiety disorders
• Depression
• Obsessive Compulsive Disorder (OCD)

Research indicates that 50-70% of autistic individuals experience these conditions, with higher numbers among women. Unfortunately, autistic people may struggle to receive the necessary support due to communication challenges and a lack of understanding among mental health professionals. Autism advocacy groups are working to improve awareness and services.

Identifying signs of mental health problems is the first step towards seeking help. Common signs include:

• Feeling anxious or worried
• Feeling depressed or down
• Emotional outbursts
• Sleep problems
• Weight or appetite changes
• Becoming quiet or withdrawn
• Substance abuse
• Feeling guilty or worthless
• Changes in behaviour or feelings

GPs, psychiatrists, and psychologists are the medical professionals who diagnose and manage mental health conditions. Having a regular, trusted GP is essential. Discussing a mental health care plan with your GP can help you access Medicare-funded psychology sessions. Your GP can also refer you to a psychiatrist if needed.

Many autistic people find it helpful to talk openly about their mental health challenges. This honesty can reduce feelings of shame and create a sense of safety. Building a support network and connecting with others through shared interests and hobbies can also help protect against mental health issues. Close personal relationships are another important factor in maintaining mental wellbeing.

PTSD prevention and treatment

Research suggests that autistic individuals may experience a wide range of life events as traumatic, potentially leading to undiagnosed Post Traumatic Stress Disorder (PTSD). If you believe you might benefit from treatment for trauma, start by consulting your GP, who can refer you to a psychiatrist or psychologist for further support.

Looking after yourself online

The internet and social media can be valuable tools for social interaction and finding your community. However, they also present safety risks such as bullying and financial scams. Managing social media use effectively and knowing how to deal with cyberbullying are essential skills.

Incorporating self-care into daily routines

Integrating self-care into daily routines is essential for promoting overall health and wellbeing. For autistic individuals, this might involve:

• Using sensory tools and techniques in daily routines
• Setting aside time for engaging in special interests
• For parents or carers, incorporating self-care activities into routines, such as exercising with their autistic person or finding shared hobbies

Self-care is not selfish; it’s necessary for maintaining overall wellbeing.