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Autism and looking after your mental health

Many Autistic people struggle with their mental health.

Poor mental health can include:

• Feeling sad
• Feeling lonely
• Feeling depressed
• Having a low mood
• Loss of appetite
• Not wanting to see or talk to anyone
• Feeling hopeless
• Feeling like you are not good enough

Sometimes these feelings can take over and make it difficult to cope, which is why it's important to look after your mental health, to keep you feeling happy and healthy.

Here are a few things you can try to help you cope better:

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1. Physical exercise
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Physical exercise can be very beneficial to your mental well-being. Try adding a short walk, run or swimming into your routine.

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2. Keeping a routine
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Changes, even small ones, can often trigger feelings of anxiety and stress. Try to keep a routine to help give your day structure.

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3. Eating and drinking
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Eating a balanced diet helps the body run more efficiently and can help you feel more alert. Try adding reminders to your schedule to help prompt you to eat and drink regularly.

If you are struggling with your diet, speak to your GP to get some advice.

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4. Wearing headphones or earplugs
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Sensory overload can be a struggle for Autistic people. Wearing headphones or earplugs can be an effective way of blocking out noises.

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5. Making a self-soothe box
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Using a self-soothe box can help calm and relax you. Click here to learn how to make one.

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6. Keeping a journal
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Keeping a journal can be a great outlet to express how you are feeling.

Try writing down how you feel at the end of each day.

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7. Practising mindfulness
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Practising mindfulness can help with feelings of stress, anxiety and depression.

Try adding a mindfulness session to your daily routine to help make you feel calmer and more relaxed.

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8. Getting a good night’s sleep
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A good night’s sleep helps the body to relax and work through the day’s activities.

If you struggle to sleep, click here to find some techniques to help you sleep better.

Every person is different; trying different techniques will help you find what works best for you.

If you’re struggling or worried about your mental health, speak to your GP to get some help and advice.

If you’re having thoughts about harming yourself or suicide, it’s important to speak to someone; here are a few places that can help;

  • SHOUT, the UK’s first 24/7 crisis text service, provides free, confidential, 24/7 text message support in the UK for anyone who is struggling to cope. Text SHOUT to 85258. This service is free on all major mobile networks, for anyone in crisis, anytime.
  • Childline– for children and young people under 19. Call 0800 1111 – the number will not show up on your phone bill

how to get help

If you have any more questions on this area or would like to speak to somebody about this topic, have a look at the links or search for your local services in the blue box below. Alternatively, you can always contact your school nurse.

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Find help in your local area

Find help in your local area

Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.