with Marcia Eckerd, Ph.D.
- Respect yourself. As hard as things have been, focus on your strengths. Your path, however bumpy, has gotten you the be the person you are. You are unique, and no one else can contribute your insight and perspective.
- Reach out for support. If you have family or friends who “get it,” that’s terrific. If not, there’s communities of support out there on Facebook, like “The Aspergian Has An Article for That” and “Autism Support and Discussion Group”. People have had similar experiences and are working on the same issues.
- Advocate for yourself. No one can see inside you. Consider how best to communicate to the person who is listening. With some people, you can probably say what you want plainly. For others, help them understand. You might try this: say something positive (I want to do a good job), then your need: (but I need a quieter place to work) and then something positive (I’ll be able to get that done). Or, another example: positive (I want us to get along), need (so I need you to be clear and not expect I know what you want), positive (that will really help).
- Take care of your health. Your body is critical to your mood, your ability to think and your wellbeing. Too many people don’t get enough sleep, eat well or take the time to take care of themselves. Treat yourself to a recharging walk to somewhere you enjoy (or nap), whatever works for you.
- Meditate It’s been proven that mediation can structurally change your brain to be more stress resilient, and it’s like creating a center of calm for yourself. There’s many ways to do it (mindfulness, repeating a phrase, yoga, even walking). You’ll find great apps to lead you through mediation like Calm, Headspace and Insight Timer.
- Know yourself Know your triggers for emotional and sensory overload and early warning signs in your thinking, feeling or body that say it’s getting too much. Have strategies you’ve pre-thought for calming down, whether it’s something like taking a walk, listening to music, doing a minute or two of meditation, anything that works.
- Have strategies If you can’t escape going into difficult situations, have strategies for handling it. Short doses, taking time outs. Use self-advocacy to share that this situation is difficult and what might be helpful. If that doesn’t work and this situation keeps recurring, there’s something fundamentally wrong with this situation and you might have to think about how to change it.
- Have compassion for yourself We all do our best and no one is perfect. You may have made mistakes and regret them but that’s how we learn. You need to give yourself the compassion you’d want to give a friend in the same situation.
- Let go of anger This saying is allegedly attributed to the Buddha: He who holds onto anger is like the man who drinks poison and expects the other person to die. Anger stimulates your stress response so your autonomic nervous system stays in fight/flight mode. This is bad for your health, your immunity and your outlook on yourself and life. I’m not saying forget, just do whatever re-centers your focus on how you overcame (or can overcome) whatever obstacle you encountered. You’ve undoubtedly had some good experiences; focus on them as balancing the negative.
- Learn the serenity prayer. Give me the serenity to accept what I can’t change, the courage to change what I can, and the wisdom to know the difference.
Dr. Marcia Eckerd has been in practice as a licensed psychologist since 1985. I am on the CT ASD Advisory Council and the Clinical Advisory Committee of the Aspergers/Autism Association of New England, as well the professional advisory board of Smart Kids with LD. Aspergers101 is honored to offered the knowledge and experience of Dr. Eckerd through her informative blogs!
Thank you! This list will be very helpful.