Managing Stress, Anxiety & Emotional Regulation

Staying Calm & in Control When Life Feels Overwhelming

Stress and anxiety can make daily life feel exhausting. Many autistic young adults experience heightened anxiety in social situations, unexpected changes, or when faced with tasks that feel too difficult. Strong emotions like frustration, anger, or shutdowns can feel overwhelming and hard to manage.

Without effective coping strategies, anxiety can lead to avoidance, meltdowns, or burnout. But emotional regulation is a skill that can be developed. By understanding triggers and learning how to manage stress in a way that works, young adults can feel more in control of their emotions and daily life.

Strategies to Reduce Stress & Manage Anxiety

Identify Triggers & Patterns – Recognising what causes stress (such as loud noises, uncertainty, or social situations) helps in planning ahead to reduce anxiety.
Use Grounding Techniques – When anxiety spikes, simple grounding exercises like deep breathing, counting objects in the room, or focusing on physical sensations can help bring a sense of calm.
Create Predictability Where Possible – Having a structured routine, using visual schedules, and preparing for changes in advance can reduce feelings of uncertainty and stress.
Practice Progressive Muscle Relaxation – Tensing and releasing different muscle groups can help the body physically release built-up tension from anxiety.

Building Emotional Regulation Skills

Use the ‘Name It to Tame It’ Approach – Giving emotions a name (e.g., “I feel anxious” or “I feel frustrated”) helps the brain process them and reduces their intensity.
Develop a Personal Coping Toolbox – Having a set of go-to strategies, like listening to music, using fidget tools, or journaling, provides ways to self-soothe when emotions feel too big.
Create a ‘Pause Before Reacting’ Habit – When emotions escalate, taking a moment to pause, breathe, or step away before responding can prevent impulsive reactions.
Use Visual or Written Expression – Writing, drawing, or using emotion charts can make it easier to express feelings, especially when verbal communication feels difficult in the moment.

Preventing Emotional Overload & Avoiding Shutdowns

Recognise Early Signs of Overwhelm – Learning personal signals (like faster heartbeat, feeling restless, or zoning out) can help take action before stress turns into a meltdown or shutdown.
Take Regular Sensory & Mental Breaks – Overstimulation can build up throughout the day. Having quiet time, stepping outside, or using noise-cancelling headphones can help reset.
Use ‘Energy Banking’ to Avoid Burnout – Balancing social time, work, and downtime prevents exhaustion. Planning recovery time after stressful events helps keep emotions manageable.
Learn to Self-Advocate – Expressing needs, whether it’s asking for a break, adjusting an environment, or setting boundaries, can reduce stress and improve emotional well-being.

Emotional Regulation is a Skill That Can Be Strengthened

Anxiety and strong emotions don’t have to take over. With the right tools and strategies, autistic young adults can build resilience, manage stress more effectively, and feel more in control of their emotions in daily life.

Want to Learn More?

If stress, anxiety, or emotional regulation is a challenge, we’re here to help. Contact Purposeful Connections today to learn how our mentoring services can provide practical strategies for emotional well-being.