Coping Strategies for an Autistic Life: Managing Sensory Overload and Burnout
As an Aspie, I've had to be proactive about managing my energy levels and sensory needs every day. Being diagnosed with Asperger's as an adult made me realize that I experience the world much more intensely - I feel, see, and hear things on a deeper level. This means I get easily overwhelmed and exhausted in social situations and noisy environments.
That's why having a solid daily routine and rituals is so important for me. They help keep me grounded, focused, and in a good mental and physical state. I wanted to share the strategies that work for me, in case they can help you too.
Morning Routine
My mornings set the tone for the rest of my day. I start the night before by ensuring I get to bed early. Then I wake up and take time for self-care, re-visit my plan for the day and have a nourishing smoothie. I also spend a lot of time organizing myself throughout the day, which helps with executive functioning.
Scheduling & Planning
I plan out my week in advance on Google Calendar, factoring in my sensory needs and social commitments. I then rewrite everything by hand in my paper planner (Hemlock & Oak Weekly). This helps me avoid over-scheduling and ensures I have enough breaks. I also minimize screen time as much as possible.
Journaling Writing
Writing down my thoughts, feelings, and gratitudes is incredibly therapeutic for me. It allows me to process my emotions, which can often go unnoticed due to my alexithymia. Journaling also helps me problem-solve when I'm feeling anxious or overwhelmed. I love using black Sharpie felt pens for this.
Sensory Regulation
Noise is my biggest sensory trigger, so I always carry my Bose noise-cancelling headphones. They're a lifesaver in overstimulating environments. I also find great comfort in certain scents, like jasmine and rose, which I carry with me. Plush robes and furry slippers also provide calming sensory input.
Nature & Movement
Connecting with nature through walks and hikes is essential for my wellbeing. I also love the rocking motion of swings and Pilates reformers - it builds strength and has a very soothing effect on me.
Exercise
Pilates reformers are a favorite activity as the rocking motions have a calming effect on me.
Digital Detox
I'm very sensitive to digital stimuli, so I'm intentional about limiting my screen time and exposure to EMFs. I wear blue-light blocking glasses and turn off WiFi, TVs, and other devices before bed. I unplug every weekend and keep my phone turned off every day. My dream is to live completely unplugged.
Self-Care
Prioritizing sleep, silent time, and a healthy diet are crucial for managing burnout. I make a cut-off time to end my work at 6pm every day. Connecting with nature is my ultimate reset button.
Finding ways to navigate my sensory needs has been life-changing. It's allowed me to stay grounded, productive, and socially engaged in a way that works for me.
I hope these strategies provide a helpful starting point for you as well.
Remember, there's no one-size-fits-all approach - it's about discovering what works best for your unique autistic experience.
