Notes on Self-Care for Autistic People by Dr. Megan Anna Neff

Mental Self-Care

Internalized Ableism

Some signs of internalized ableism include:

• Doubting your abilities due to being autistic
• Apologizing for acting neurodivergent
• Masking
• Internalized Stereotypes

Try to notice and challenge these thoughts as they come up.

Embrace Stimming

Stimming has many benefits.

• Helps you focus
• Provides control, homeostasis, comfort, and security
• Feels soothing due to brain chemistry
• Satisfies sensory seekers

Regulate Emotions Through Movement

Rhythmic movement like dancing, pacing, jumping, or skating helps to release pent-up energy, put you in touch with your body, and feel more grounded.

Identify your values

List your top five values, or search for an online "values card sort" such as this one. Living in sync with your values promotes positive mental health.

Engage in Your Special Interests

Some positive effects:

• Reduces stress
• Helps with emotional regulation
• Helps you to feel more energetic and grounded
• Can help you bond with others over shared interests

Professional Help

Building Your Health Care Team

• Find professionals experienced with autistic patients.
• Get recommendations from local autistic communities
• When receiving healthcare, be open about your sensory sensitivities, pain, medication history, and any side effects
• Write down a list of concerns before your appointments and refer to them during, so you don't forget anything
• Ask to record audio of your appointments if you need help remembering
• Make sure you are scheduling regular health check-ins and medication management appointments
• Learn about treatment risks and benefits and work with your providers to make informed decisions

Seeking Therapy

• Many autistic people do well with
  • Somatic Therapy
  • Relational Therapy
  • Interpersonal Psychotherapy
  • Internal Family Systems (IFS)
• Cognitive Behavioral Therapy (CBT) may be less effective for autistic people. The following alternatives may be a better fit:
  • Acceptance & Commitment Therapy (ACT)
  • Dialectical Behavior Therapy (DBT)
• Find a neurodivergent-affirming therapist that won't treat autism as a disorder to "fix," who can help you with issues such as internalized shame and neurodivergent trauma.
• Consult with your doctor or psychiatrist about managing co-ocurring conditions with medication
• Work with your therapist to develop healthy coping strategies
• Find and engage with a supportive neurodivergent community, whether online or in-person

Neurodivergent-Affirming Providers

The following are "green flags" (good signs) which may help you identify the right care provider:

• Identity-first language. "Autistic Person" rather than "Person with Autism"
• Statements affirming neurodiversity and respecting neurodiverse identities
• Mentions of using an intersectional framework
• Emphasizing your autonomy, choice, and agency in treatment
• Offering accessability options such as flexible scheduling, sensory accomodations, and alternative communication methods

Red Flags

Here are some signs that indicate a provider may not be for you.

• ABA - Applied Behavioral Analysis
• Pathologizing language like "Autism Spectrum Disorder"
• A focus on "fixing" you by curing autism or trying to make you more neurotypical

Online Resources

• NDTherapists
• Association of Neurodivergent Therapists
• Therapy Den
• Inclusive Therapists