Self-Care for Autistic People Quotes

“Did you know that burnout is one of the causes of depression and suicidality for Autistic people? Do you know what one of the causes of burnout is? Not getting sufficient rest! Autistic people need a lot of rest. Indeed, the sheer amount needed can be frustrating. Yet the alternative—a debilitating burnout—is even less appealing. So one of the best things you can do for your emotional health is to prioritize rest. Prioritizing rest can be difficult for many people, especially those driven by an internal belief that you should be able to just “push through”—a notion often tied to internalized ableism.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Your body is doing amazing things for you every day, and self-care is one way that you can show gratitude and appreciation for all its hard work.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Among the diverse modes of processing, one that distinctly characterizes Autistic brains is bottom-up processing. Bottom-up processing involves an immersive and methodical journey through the nuances of information. Unlike top-down processing, which weaves a few pivotal pieces of data into a coherent whole, bottom-up processing delves into the minute details, meticulously piecing them together to construct a comprehensive understanding. This approach enables Autistic people to forge intricate connections and associations between various elements, cultivating a deep understanding of complex systems. However, this detailed-oriented approach is a double-edged sword. While it facilitates deep comprehension, it demands substantial cognitive resources. The misnomer of “slow processing” often misrepresents the reality—Autistic people are actually deep processors.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Implementing a Worry Period involves these steps: 1. Choose a designated time: Select a consistent time slot each day for your Worry Period (around 10–20 minutes). This will be the time when you dedicate your full attention to addressing worries. 2. Write down your worries: Use a notebook or digital tool to jot down worries. Externalizing thoughts creates a sense of containment. 3. Break worries into tasks: As you list your worries, distinguish between those you can control (within your circle of influence, meaning you can take actions that influence the outcome) and those you cannot. For the worries within your control, create actionable steps to address each concern. Transforming your worries into concrete actions makes them more manageable. 4. Practice mindfulness: When worries arise during the day, remind your mind that you will address them during the designated Worry Period.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“When confronted with sensory dread, it can be helpful to prepare yourself in advance by using sensory blockers, having an exit plan to take sensory breaks, and limiting the amount of high-sensory tasks in your day. For anxiety, you can try unhooking from unhelpful thoughts, practicing relaxation techniques, and challenging avoidance patterns.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“The Autistic brain naturally thinks in associations and patterns, which is why answering questions can sometimes feel like a marathon! Our brains want to provide all the context and describe all the associations. We often perceive the interconnections and patterns, creating a sophisticated and intricate web inside our minds, much like a Wikipedia page, as poignantly described by Autistic comedian Hannah Gadsby.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Having a ready-to-go list of “droppable” demands can be a lifesaver on high-sensory days or when burnout signs start to surface. Consider employing a traffic light system for your responsibilities, categorizing demands into green, yellow, and red activities. Green tasks can be put aside without notable ramifications. Yellow tasks can occasionally be set aside, depending on prevailing circumstances. Red tasks pose more of a challenge to dismiss, given the potentially significant repercussions.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Let’s explore some key signs you should be watchful for: Unrelenting fatigue: Persistent exhaustion, even after adequate rest and sleep, is a key part of Autistic burnout. When grappling with burnout, your body may feel utterly exhausted, leaving you scrambling for energy to complete even the simplest tasks. Heightened sensory sensitivities: Sensitivity to sensory stimuli—be it noise, light, texture, or smell—intensifies during burnout, amplifying your susceptibility to sensory overload, meltdowns, and shutdowns. Sensory stimuli that used to feel manageable may now feel overwhelming. Skills and functioning decline: A conspicuous drop in skills like focusing, organizing, problem-solving, and speaking is another feature of burnout and makes social interactions more daunting. Emotional dysregulation: Burnout-induced dysregulation in your nervous and sensory systems hampers your ability to manage your emotions, resulting in intense emotions or emotional numbness. Increased anxiety, irritability, or feelings of being overwhelmed are common during burnout. Diminished tolerance for change: During burnout, your capacity to absorb and adapt to change wanes, and you may seek comfort in sameness and predictability. You might experience heightened distress in the face of the unexpected. Social isolation: Burnout can spark a retreat into solitude and diminish your ability to engage socially. You might withdraw from social interactions and lose motivation for once-enjoyed hobbies or activities. Masking: Burnout can throw a wrench in your masking abilities, and it can be confusing if you don’t understand what is happening! Interestingly, lots of adults don’t get their autism diagnosis until they are in burnout and have lost their ability to mask.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Autistic burnout manifests as profound fatigue, heightened sensory sensitivities, and a loss of skills, particularly executive functioning and speech abilities. Although distinct from depression, it often culminates in depression if left unchecked.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Autistic people often have distinct taste preferences and sensitivities. Here are some common situations and ideas for handling them: If you find comfort in a select group of “safe foods,” especially during stressful times or transitions, embrace that habit as a form of self-care. Eating these safe foods can provide stability when your sensory world feels overwhelming.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Have you ever thought, “I wish I could be a mind in a jar”? Many Autistic people share this sentiment because having a body is just so much work! If you struggle with the more embodied aspects of being human, that can impact your physical self-care.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Shutdowns are physically similar to meltdowns, but they look like the complete opposite on the outside. A shutdown is when a person has experienced sensory overload and their body responds by dissociating and shutting down. Shutdowns are tricky because, to the outsider, you likely look calm. During a shutdown, your body is taking in the sensory stress and freezing it—but the situation is still very stressful. It’s very important to realize that your body is in a state of stress and your body needs to complete the stress cycle and release the stress when it is safe to do so.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“If you have heightened interoception awareness, you likely feel everything at max volume but may struggle to differentiate what is what (for example, what is anxiety versus hunger).”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“My body is often a place of too-muchness and not-enoughness—sensory overload, fog, discomfort, and body alienation. Alternatively, many Autistic people stay frozen in the space of perpetual too-muchness and are constantly overwhelmed by the world. To be Autistic is to frequently be intruded upon by the world. The smells, tastes, sounds, and demands for chitchat can feel like constant invasions.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Many Autistic people experience life in survival mode”
― Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“For Autistic people, task switching is even more challenging compared to those with neurotypical brains (this is related to hyper- and hypoconnectivity in our brains). Our distinct cognitive processing makes transitioning between tasks more demanding.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Here are some other examples of instances of internalized ableism to watch for: Self-doubt: Doubting your abilities solely based on being Autistic, such as thinking, “I can’t handle this task because I’m Autistic.” Apologizing for neurodivergent behaviors: Feeling the need to apologize for behaviors that are natural expressions of neurodivergence, like saying, “Sorry for rambling” or “I’m sorry for being awkward.” Masking or camouflaging: Adopting neurotypical behaviors or suppressing natural Autistic traits in order to fit in—for example, consciously mimicking neurotypical social norms or suppressing stimming.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“If your distress is primarily driven by external stimuli, such as loud noises, bright lights, or crowded environments, it is likely a result of sensory overload. If your distress is primarily driven by internal thoughts, worries, or emotional triggers, it is indicative of anxiety or other emotion-based experiences.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Here are several ways to try brain dumping: Task dump: Write down your to-do list to tidy your mind and prioritize tasks. Free-association dump: Write down all the thoughts in your mind, even if they are not connected to one another. Idea dump: Note all your creative sparks, big and small. Organization dump: Draft a mind map or concept map to systematically arrange your thoughts for a task or project. (See the Map Out Your Thoughts entry in this chapter for instructions.) Stress dump: List all the things stressing you out. This will help declutter your mind and clear mental fog. Gratitude dump: Write down everything you’re grateful for. This process shifts your focus from negative thoughts to more positive aspects of life. Emotional dump: Without judgment or analysis, note all the emotions you’re experiencing. This exercise can help you gain clarity about your emotional state and identify and release suppressed feelings. Nighttime dump: If a bustling mind is making it hard for you to sleep, consider writing down whatever is in your brain before bedtime.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Personal hygiene does not always come easy to Autistic people. Due to heightened sensory sensitivities, daily hygiene practices like bathing, brushing teeth, and grooming can feel overwhelming. When it comes to personal hygiene, it’s crucial to approach it with a sensory-friendly lens. Understanding the sensory triggers that make certain tasks uncomfortable allows you to brainstorm adaptations and find alternative solutions.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Try cognitive shuffling independently by following these instructions: 1. Choose a word to begin with, such as “rain,” “ocean,” or “forest.” 2. Start with the first letter of the chosen word; in the case of “rain,” you’d start with “r.” Think of another word that starts with that letter, like “river.” If possible, create a mental image of a flowing river. If you have aphantasia and cannot visualize, simply recall the word without visualization. Now think of another word that begins with the letter “r,” such as “rhinoceros” or “rabbit,” and bring it to mind. Keep going until you have exhausted all the words starting with “r.” 3. Move on to the following letter in the original word, in this case “a.” Repeat the process by thinking of words that begin with “a” and visualizing related mental images. 4. Continue this practice, progressing through each letter of the original word, gradually allowing yourself to drift off into sleep. Should any stressful thoughts arise and capture your attention, simply acknowledge them, and gently guide your focus back to the letter you were most recently contemplating.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Cognitive shuffling is the process of intentionally scrambling your thoughts to the point where they no longer follow a logical sequence. It’s a technique that can distract and redirect your mind, and it also mimics the cognitive activity typically experienced during the initial stages of sleep. Cognitive shuffling disrupts the evaluative part of your mind and stops it from doing things like planning, problem-solving, and ruminating—thought cycles that tend to keep you awake!”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Autistic people often have low vagal tone—meaning you might struggle to adapt to incoming stressors. This all happens on an automatic level. So when your nervous system has a response, it’s not because you’re weak; it’s an involuntary response, much like a sneeze or cough.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“SOUND: Striking a Harmonious Auditory Balance Sound sensitivities can disrupt your equilibrium. Make a list of sounds that bring you comfort so you can refer to it when you need to be soothed. Consider using tools like noise-canceling headphones or sound machines to regulate your auditory experiences.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“SIGHT: Embracing Visual Comfort Visual stimuli can be both captivating and overwhelming. You can create a peaceful sanctuary by identifying visual inputs that soothe your senses and incorporating them into your environment. If you need to manage visual overload, try reducing visual clutter, using sunglasses, or dimming lights.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“TOUCH: Navigating Preferences and Comfort Clothing choices can greatly impact your sensory experience. Whether you prefer constriction or a loose fit, opt for sensory-friendly clothing that you find comfortable. Depending on your preference, either style can act as a buffer against sensory overload.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“SMELL: Creating a Soothing Olfactory Environment Your sense of smell can be a double-edged sword, as it can either overwhelm you or provide a source of joy. If you’re sensitive to smells, try eliminating toxins and chemicals from your living space to reduce discomfort and minimize migraine triggers. If you live with others, feel free to mention how smells affect you and see if everyone is on board with sensory-friendly options.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!

“Over-responders, on the other hand, experience this stimulation to a high degree and experience motion sickness more easily. Things like riding in cars, in elevators, and on escalators and even walking up the stairs can bring on discomfort.”
― Dr. Megan Anna Neff, Self-Care for Autistic People: 100+ Ways to Recharge, De-Stress, and Unmask!