Module 6: Coping with Anxiety

• Feeling cold/frozen
• Feeling hot
• Racing heart
• Numbness
• Tense
• Headache

• Shivering/shaking
• Sweating
• Fidgeting
• Trembling
• Blushing
• Stammering
• Hyperventilating

Everyone experiences many different kinds of emotions on a daily basis. Sometimes autistic individuals can experience emotions more intensely than their peers. There are techniques you can use to help difficult emotions become less intense. These techniques are called coping skills, and they are healthy ways to reduce upsetting emotions. 

One type of coping skill involves targeting your body and your senses. When we feel anxious or stressed, our muscles often tense up and may remain that way without us realizing. One way to make our body feel more relaxed is to purposefully tense muscles in certain parts of the body really hard then release. For example, you can raise your eyebrows really high to activate your muscles above your eyes. If you hold this for 10 seconds, then release for 15 to 20 seconds, this can help you realize that you’re in control of your muscles, even when you’re anxious.

To target your senses, you could make a sensory box filled with different objects of various weights, textures, and colors. You can put things like fidget spinners, pop-its, stress balls, a harmonica, and slime in there. Each person is different, so it depends on which of these sensory things would help you. For some people, a heavy blanket, relaxing music, scented candles, or soft plushies would also help them calm down.  

Another type of coping skill is doing enjoyable activities. When you’re anxious or worried, it makes sense that it can be difficult to concentrate on things you usually enjoy. It may be hard but doing one simple activity you like can help you feel more relaxed, confident, and grounded so that you are more prepared to handle challenging emotions. For example, things like going for a walk, listening to music, or baking can be helpful. You can also tap into your creative side by taking some pictures or doodling on a piece of paper.  

Different people cope in different ways, and you can explore which coping behavior works best for you. You will be learning more about two specific coping skills- deep breathing and grounding, but there are many other ways to cope with difficult emotions.

As you have learned, the most important thing you can do to overcome your fears and anxieties is to face them head on, but sometimes, you might feel too anxious to be willing to do this. Practicing coping skills won’t help you overcome your anxiety in the long-term, but coping skills can be a great short-term strategy to help you face your fears and reach your goals. Good job!