Many autistic individuals face challenges with their mental health, a common experience shared by many people. Recognising the signs of poor mental health and taking steps to address them is crucial for maintaining overall well-being. The mental health needs of autistic individuals may require tailored approaches due to the unique ways they may experience and express emotional distress.
Recognising Signs of Poor Mental Health
Poor mental health can manifest in various ways, including:
- Persistent sadness – This may include feelings of deep and ongoing sadness that interfere with daily activities and enjoyment of life.
- Intense feelings of loneliness – Many autistic individuals may feel isolated due to difficulties in social communication and interaction.
- Persistent depressive feelings – This involves a constant state of low mood, affecting motivation, interest in activities, and overall energy levels.
- Chronic low mood – Similar to depressive feelings, a chronic low mood can pervade all aspects of life, making it hard to experience joy.
- Significant loss of appetite – Changes in appetite, such as a reduced desire to eat, can be a sign of emotional distress.
- Feelings of hopelessness – Persistent negative thoughts and a sense of despair about the future.
- Social withdrawal or isolation – Avoiding social interactions and preferring to be alone can indicate struggling mental health.
- Persistent feelings of inadequacy – Continual self-doubt and feelings of not being good enough can erode self-esteem.
These feelings can sometimes become overwhelming, making it essential to prioritise mental health to stay happy and healthy. Here are some strategies that can help improve mental well-being:
1. Establishing a Routine
Changes, even minor ones, can often trigger anxiety and stress. Introducing a structured routine to your day can provide a sense of stability and control. A consistent schedule helps create a predictable environment, reducing anxiety and making it easier to manage daily tasks.
2. Engaging in Physical Exercise
Physical activity is highly beneficial for mental well-being. Incorporate exercises like walking or swimming into your routine to boost your mood and reduce stress. Regular exercise releases endorphins, which are natural mood lifters, and can also improve sleep and energy levels. Check out our monthly gym sessions on our events page.
3. Maintaining a Balanced Diet
Eating a nutritious diet helps your body function efficiently and can enhance your alertness. Explore different foods and cooking methods to find what you enjoy. If you struggle to remember to eat or drink, set reminders. Consult your GP if you need dietary advice. Good nutrition supports brain health, which is crucial for managing stress and anxiety.
4. Managing Sensory Overload
Sensory overload is a common challenge for autistic people. Using headphones, earplugs, or ear defenders can help block out overwhelming noises. Creating a sensory-friendly environment by controlling lighting and reducing clutter can also help manage sensory input.
5. Creating a Self-Soothe Box
A self-soothe box filled with items that help you relax can be beneficial during stressful times. This might include favourite objects, stress balls, scented candles, or soothing music. Having a go-to collection of comforting items can provide immediate relief from stress.
6. Keeping a Journal
Writing down your thoughts and feelings in a journal can be a therapeutic way to process your emotions. Include drawings or pictures if it helps you express yourself. Journaling can help you understand your emotions better and identify patterns in your mental health.
7. Practicing Mindfulness
Mindfulness practices can alleviate stress, anxiety, and depression. Incorporate daily mindfulness sessions to foster calmness and relaxation. Techniques such as deep breathing, meditation, and yoga can help you stay grounded and present, reducing negative thoughts.
8. Ensuring Quality Sleep
A good nightās sleep is vital for mental and physical health. If you have trouble sleeping, seek techniques to improve your sleep quality, such as establishing a bedtime routine, creating a comfortable sleep environment, and avoiding screens before bed.
9. Finding What Works for You
Everyone is different, so itās important to explore various techniques to discover what best supports your mental health. Personalizing your mental health strategies ensures they are effective and sustainable.
10. Seeking Professional Help
If youāre struggling or concerned about your mental health, consult your GP for advice and support. Professional help can provide tailored strategies and interventions to manage mental health challenges effectively. Mental health professionals can offer therapy, counseling, and, if necessary, medication management.
Addressing mental health proactively and with the right strategies can significantly enhance the quality of life for autistic individuals. Recognising the signs and taking action is essential in maintaining overall well-being and happiness.
Immediate Support Resources
If youāre experiencing thoughts of self-harm or suicide, itās crucial to reach out for help immediately:
NHS Greater Manchester Mental Health Crisis Helpline
If you are worried or anxious about your mental health or feeling as though you are in a mental
health crisis and need urgent support and help, ring NHS Greater Manchester Mental Health Crisis Helpline,
it is free and open 24 hours a day, 7 days a week, on 0800 953 0285.
Samaritans
Samaritans works to make sure there’s always someone there for anyone who needs someone.
Available 24/7 for free from any phone.
Call: 116 123
Email: jo@samaritans.org
SHOUT
Shout is the UK’s first and only 24/7 text service for anyone in crisis. Get free, confidential mental health support anytime, anywhere.
TEXT ‘SHOUT’ TO 85258
24 hours a day, 7 days a week.
https://giveusashout.org/
Central Access Point
For urgent NHS mental health support, available 24/7.
Call: 0808 800 3302
To find out about how I AM can offer support contact us at admin@i-am-autism.org.uk or give us a call on 0161 866 8483
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