Emotional regulation

Emotion Regulation in Autistic Adults

Research on emotional regulation suggests that autistic adults often use less effective coping strategies than their neurotypical peers when facing frustration, yet most autistic adult name problem solving as one of their key strengths. Using problem-solving or seeking help when faced with a challenge that arise emotion could help with emotional regulation.

The ability to regulate emotions effectively is crucial in reducing the negative effects of difficult situations and transforming them into opportunities for growth and learning. Many autistic people do that by using sensory stimulation, a sensory diet. Sensory diet is a schedule of sensory self stimulation, known as ‘stimming’, that regulates sensory and emotional arousal. Most autistic people have an intuitive awareness of what stimming helps. One of helpful habits would be to deliberately apply some stimming when you feel emotionall or sensory overload to regulate yourself down to a normal manageable level of arousal.

Managing Others’ Emotions

When it comes to managing others’ emotions, autistic adults may have difficulty recognizing and interpreting emotional signals, which is essential for responding appropriately. Even when we do recognize others’ emotions, we may struggle to react in a way that regulates others’ emotion. The best way to start is to lean regulating your own emotions forst.

So how could we improve our emotional self-regulation?

Why Emotions Are Challenging for Autistic Adults

Autism with low support needs can be quite challenging. While you may have strong language and cognitive skills, social, communication, and executive functioning skills often require more effort, especially when dealing with change.

You might also be coping with sensory issues, anxiety, or other challenges that make bright lights, loud noises, and high expectations difficult to manage.

When emotions become overwhelming, you might:

• Experience meltdowns with tears and shouting
• Feel the urge to escape difficult situations, sometimes unsafely
• Engage in aggressive or self-harming behaviours
• Overreact and struggle to self-calm
• Find it hard to process logical information that would normally help you calm down
• Be too upset to listen to calming suggestions
• Exhibit self-stimulatory behaviours (e.g., hand flapping)

Many autistic adults find it difficult to regulate their emotions and maintain calm. This can be frustrating, especially when you can’t verbalise or fully understand your feelings.

Strategies to Help

Remind Yourself the Feeling Will Pass
Remember that emotions are temporary, like dark clouds that will eventually clear. Practice taking slow, deep breaths when you start to feel upset.

Devise Meltdown Strategies
Find ways to calm or comfort yourself before emotions become overwhelming. This might include spending a few moments alone, talking with someone, or redirecting your thoughts.

Advise Yourself During Calm Times
When you’re not upset, think about strategies to manage your emotions. Owning your anxiety and frustration can help you get through challenging moments with patience or by breaking tasks into smaller steps.

Head Off the Inevitable
If you know a meltdown is likely, prepare by thinking about how to avoid it. Sometimes, discussing it beforehand and planning a reward for managing your emotions can help.

Learning to modulate your emotions can boost your self-confidence and improve your overall well-being.