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Self-care and Autism
Self-care means looking after your body, mind and emotions in ways that keep you well. For autistic people, self care may look different than for non autistic people and that’s okay. What matters most is finding strategies that feel safe, sustainable and supportive for you.
Self-care is not selfish. It’s about meeting your needs so you can feel balanced, reduce stress, and thrive.
Why self-care matters in autism
Autistic people often live with sensory differences that can increase fatigue or stress.
Social demands and masking (hiding or suppressing autistic traits to “fit in”) can be exhausting.
Executive functioning differences can make planning or remembering self-care harder, even when you know it helps.
Taking care of yourself helps reduce anxiety, overwhelm, and burnout and increases resilience.
What self-care can look like
Self-care doesn’t have to be complicated or expensive. It’s about knowing what works for you. Examples include:
Physical care: regular meals, hydration, enough sleep, gentle movement (walks, stretches, activities you enjoy).
Sensory care: using noise cancelling headphones, weighted blankets, fidget tools, dim lighting or avoiding sensory triggers.
Emotional care: journaling, art, listening to music, talking to a trusted friend, using self expression that feels comfortable.
Routine care: creating predictable daily rhythms, using planners or reminders, preparing for transitions in advance.
Downtime: making time to rest, recover from social interaction, and enjoy your special interests without guilt.
Boundaries: saying no when you need to, limiting draining activities, and protecting time for yourself.
Practical self-care tools
Strategy | How it Helps |
Visual planners / checklists | Make routines like eating, sleeping, or washing more concrete and easier to remember. |
Timers & reminders | Support task initiation and time management. |
Calm space | A safe, quiet place to recover from sensory or social overload. |
“Comfort kit” | A box or bag with soothing items (fidget toy, weighted lap pad, headphones, favourite scent). |
Scheduled breaks | Regular pauses throughout the day to reset energy levels. |
Support networks | Friends, peers, or online communities that understand and validate your experiences. |
Professional supports | Therapists, occupational therapists or mentors who can help develop personalised self-care strategies. |
Self-care and autistic burnout
Autistic burnout is a state of extreme exhaustion caused by long term stress, sensory overload and masking. Self care and rest are vital in recovery. If you notice ongoing fatigue, withdrawal or loss of skills, it may be burnout, taking time to rest and reduce demands is essential.
Key reminder
Self-care is personal. What works for one autistic person may not work for another. There is no “right” way only the way that supports you best. Start small, build routines that feel manageable and remember that caring for yourself is an act of strength.