In honor of Mental Health Awareness Month, we’re highlighting tips to help you promote personal wellbeing and relieve stress. You can find more information about this topic and learn how to seek mental health services in the Mental Health Guide for Autistic College Students.
What can I do to promote my wellbeing?
- Eat 3 nutritious meals a day and snacks when needed.
- Get a good night’s rest.
- Practice time management techniques (setting timers, taking quick breaks).
- Schedule regular breaks (length and timing of needed breaks may vary and should be based on individual needs).
- Keep your environment clean.
- Make sure you always have clean laundry.
- Shower regularly (several times a week).
- Work out and/or go for walks.
- Make time to see and talk with the people who make you feel safest and most comfortable.
- Make sure you have time to do things you enjoy (art, video games, watching TV, etc.).
What can I do if I am overwhelmed?
- Meditate and/or create a mantra.
- Get help/talk to someone you trust.
- Do a hobby or something you enjoy to temporarily distract yourself.
- Do something creative that you enjoy (e.g. sewing, knitting, drawing, coloring, etc.).
- Do a puzzle.
- Play calming video games (e.g., Animal Crossing, Stardew Valley).
- Play an instrument.
- Watch a funny TV show or movie.
- Listen to music.
- Use earplugs or headphones to find quiet in loud environments when you cannot leave so easily.
- Engage in light physical activity (e.g. go for a walk, stretch, practice yoga, etc.).
- Distract yourself.
- Look at a picture of your favorite place. Think about what you would do there, what it smells like, what it sounds like, and what you enjoy about it.
- Use the 5-4-3-2-1 activity. Look around the room for 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
- Count objects in a room (e.g., all the red things, everything curved, etc.).
- Practice breathing exercises.
- Exhale for a count of 4, hold for a count of 4, inhale for a count of 4, hold air in your lungs for a count of 4, repeat for 3-5 minutes.
- Inhale normally, then exhale for 3 seconds. Inhale normally, exhale for 5 seconds, then 7 and so on. When you get to a number you can’t do, start the cycle over.
Emergency Services
If you have thoughts of hurting yourself or others, seek emergency help.
- National Suicide Prevention Lifeline
- Crisis Text Line: Text HOME to 741741
- Call: 800-273-8255
- Chat: https://suicidepreventionlifeline.org/chat/
- The Trevor Project (LGBTQ)
- Text START to 678678
- Call: 1-866-488-7386
- Chat: thetrevorproject.org/get-help
- Jed Foundation: Crisis Services
- Text: Text START to 741741
- Call: 1- 800-273-TALK (8255)
This post was adapted from A Mental Health Guide for Autistic College Students. Click here to check out this resource.
The post Tips for Promoting Mental Health and Wellbeing for Autistic Adults first appeared on Organization for Autism Research.
