5 Strategies to Reduce Anxiety
Anxiety is a normal part of being human. However, research has shown that people with autism and other neurodivergent conditions experience it more often than others. If you’ve been struggling with anxiety, you may want to consider implementing the five strategies below into your day-to-day life.
What Triggers Anxiety?
The first step in learning how to better manage and reduce your anxiety is understanding where it comes from.
For example, some of the things that could trigger your anxiety include:
- Sensory sensitivities
- Bullying
- Communication and social challenges
- Difficulty with change
- Confusing emotions
What to Do If You Feel Anxious
Simply avoiding situations that make you anxious is not always the best idea. In fact, avoiding certain situations can actually make your anxiety worse.
Instead, try these more effective strategies:
- Reframe your thoughts – Keep a diary or journal to help you identify when you are anxious and what makes it worse. Then focus on challenging the thoughts that worry you.
- Monitor and manage your energy levels – Be aware of your energy levels after social interactions. You may need to recharge by taking time to do things you enjoy.
- Adjust your environment – If it’s too loud where you are, use noise-cancelling headphones. If it’s too bright, turn down the lights or use sunglasses.
- Focus on a healthy lifestyle – Exercise regularly, eat a healthy, balanced diet, and limit how much caffeine you consume.
- Self-soothe – Listen to music, read a book, take a hot bath or do stimming activities. You can also try other relaxation techniques like deep breathing and counting slowly to 10.
Where To Get Help
Learning your triggers, changing your thinking and exposing yourself to what makes you anxious are all good ways to address anxiety. Another option is to talk with a licensed therapist. They can help you come up with a plan to manage your anxiety and prescribe medication if necessary.
