Practical Tips for Autistic Young People
Whether you have an autism diagnosis or not, here are some simple strategies to help you manage sensory needs, communication, and daily routines.
Create predictable routines
Routines can provide a sense of stability and reduce anxiety. Try creating a daily or weekly schedule that includes time for work, rest, and personal activities. Plan your day and week, and try to stick to it, as this can help you feel more in control.
Visual schedules or checklists can help you stay on track and manage your time more effectively.
Break down tasks
Visual schedules or checklists can be especially helpful, especially if you split your time into smaller pieces. Large tasks can feel overwhelming. Try breaking them down into smaller, more manageable steps. This can make them feel less daunting and increase your sense of accomplishment. Start with one small step, and gradually work your way through the task.
Visual aids, such as written instructions, diagrams, or visual timers, can be very helpful for processing information and staying organised.
Manage your senses
Pay attention to your sensory needs and find ways to create a more comfortable space. Small changes, like using softer fabrics or avoiding strong smells, can make a big difference.
If you’re sensitive to certain sounds, consider using noise-cancelling headphones or earplugs.
If bright lights bother you, try wearing sunglasses or adjusting the lighting in your environment.
Sensory tools, such as fidget toys, weighted blankets, or textured objects, can help regulate sensory input and reduce anxiety. Experiment to find what works best for you. These tools can provide a sense of calm and help you stay grounded, especially in overwhelming situations.
Communicate your needs clearly
Don’t be afraid to communicate your needs to others. Let them know what helps you feel comfortable and what might be challenging.
For example, you could say, “I find it easier to focus when there are fewer distractions,” or “I prefer written instructions.”
Being clear about your needs helps others understand how they can support you.
Find your safe spaces
Find a quiet and comfortable space where you can go when you need to de-stress or recharge. This could be your bedroom, a quiet corner, or any place where you feel safe and relaxed. Having a designated safe space, or a few, can be really helpful for managing stress and anxiety.
Advocate for yourself
Knowledge is power, and you have the right to a supportive and inclusive environment.
Learn about your rights and advocate for the accommodations you need at school, work, or in other settings. Don’t be afraid to ask for what you need to succeed.
Seek out supportive communities
Connecting with other autistic young people can provide a sense of belonging and understanding. Online forums, support groups, and local organisations, services, and projects can be valuable resources. Sharing your experiences and learning from others can be incredibly helpful and help to create a sense of community and understanding.
Get support
Find out more about Autism and the support you could receive.
If you would like further information on autism or would like to find out about support available, you can speak to a trusted adult, your GP or the local Integrated Autism Service. Organisations such as the National Autistic Society and Neurodivergence Wales may be able to offer support and resources specific to Autism.
If you’re not sure whether you have autism or not, you could try talking to your doctor. But we understand that this can be overwhelming or scary for some people. If you want to talk to someone to help you understand your options, contact Meic.
Meic is a confidential and anonymous service for children and young people in Wales. You can access support from 8 am to midnight every day, in both English and Welsh. Meic is someone on your side.
