How to Understand & Manage Your Stress

Stress is part of life

Stress is a naturally occurring physical reaction and it is a part of everyday life. We all experience it from time to time. Not all stress is bad.

Individuals vary in the way they experience, react to and cope with stress. Individuals with autism spectrum disorder (ASD) and other disabilities may find it much harder to deal with stress. Stress is not 100 percent avoidable, however, there are things we can do to better understand and manage stress.

Causes of stress

There have been many studies conducted on stress and the long-term effects to adult health and overall well-being. Stress can be a brief reaction to an everyday situation such as being stuck in traffic, or it could be a long-term reaction to a major life event such as the death of a loved one.

Examples of everyday stressors

Misplacing or losing things
Troubling thoughts about your future
Financial problems
Arguments
Having to wait/not enough time
Too many responsibilities

Examples of major life events that cause stress

Death of a spouse or close family member
Divorce/separation
Marital separation
Personal injury or illness
Job loss

Causes of stress for people with ASD

Causes of stress can look different for individuals with autism spectrum disorders and other disabilities.

Unstructured time (waiting in line, down time between tasks)
Understanding what to do and how to do it
Changes in plans/routines
Sensory issues
Crowds
Noise
Smells
Bathing
Clothing
Social situations

How to Manage Stress

#1 Get ahead of known stressors

If someone has difficulty waiting in line they could have something to keep them busy while they wait

If someone is stressed about change, explain by using visual supports such as updated tasks lists, calendars or sticky notes

#2 Practice slow breathing techniques

#3 Practice mindfulness

Mindfullness is a skill. “It is about being right here, right now. Not getting bogged down with your own feelings, your own emotions, and not being so in your head that you can’t see what’s going on around you. So it’s the state of being present, the state of being aware.” (Maria Gonzalez, author of Mindful Leadership)