Managing Stress for Teens on the Autism Spectrum

Unique Stressors for Teens on the Spectrum:

1. Sensory Sensitivities: Many people on the autism spectrum experience a heightened sensory experience, causing stress when exposed to bright lights, big crowds, loud noises or strong smells to name a few. This can activate a fight or flight response in some people, causing certain social and school situations (like a Friday night football game) to become extra stressful.  

2. Navigating Relationships: Social relationships and romantic relationships often come with certain unspoken rules or expectations that can be difficult for some autistic people to feel confident in maneuvering. Difficulties in interpreting social cues, understanding sarcasm or maintaining conversations can lead to feelings of isolation or frustration, heightening stress levels.

3. Change and Transition: Some people on the autism spectrum prefer very predictable schedules and routines in their daily lives. Adolescence is a time of significant upheaval – varying school schedules, friendship changes and work/extracurricular schedules can be a stressor due to their ever-changing nature.  

4. Academic Pressure: Many autistic people struggle with executive functioning skills like planning ahead and paying attention to tasks for long periods of time, making the increased workload of high school a stressor for many people.  

5. Self-Identity and Acceptance: People on the autism spectrum may find it difficult to fit in with certain peers and become stressed by the effort required to “mask” or fit in with societal expectations in public.  

How to Manage Stress:

The good news is, there are practical ways to manage this stress! Find the methods that work best for your teen and implement them to keep stress levels manageable.  

1. Create a Strong Routine: Creating a consistent daily routine can provide a sense of security and predictability. This can include waking up at the same time each day or completing a nighttime routine in the same order every night. Visual schedules or planners can also help teens keep track of tasks and commitments.

2. Take Care of Your Body and Mind: Simply going on a walk can provide a calming rhythmic activity to soothe teens when stressed. Other ideas include doing some aerobic exercise like jumping jacks or pushups, doing yoga or something fun like dance. There is plenty of evidence to support the correlation between movement and stress reduction.

3. Create a Calming Space: Having a designated “calming space” at home can provide a retreat for teens when they feel overwhelmed. This can be a quiet room or a corner with comforting items such as a rocking chair, soft lighting and fidget toys. Encouraging them to take breaks in this space can help them recharge.

4. Limit Overstimulation: Being mindful of the environments teens are in can help reduce sensory overload. This might mean avoiding crowded places, using headphones in noisy settings or choosing calming colors for their room. Teaching them to advocate for their needs can empower them to create a more comfortable environment.

5. Create a Strong Support Network: Encouraging conversations in the home can be a very healthy way to process stress. Teens should ideally feel safe and free of judgment when opening up to an adult about their concerns. Additionally, getting connected to a professional counselor, therapis or support group can be helpful.  

Managing stress for teens on the autism spectrum requires a tailored approach that considers their unique challenges and strengths. Remember, every teen is different, so it’s important to find what works best for them—encouragement and patience go a long way!

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