Latest / Aspergers & Autism Podcast [The Aspie World] AuDHD / Autism and Anxiety 7 Ways YOU Can Cope

Transcript

Autism and Anxiety 7 Ways YOU Can Cope · Aspergers & Autism Podcast [The Aspie World] AuDHD

• 0:00
  So autism and anxiety, here are seven ways that you can cope
• 0:03
  with that. Hey guys, welcome back to the
• 0:08
  Aspy world. My name is Dan and I have
• 0:09
  autism, ADHDOCD, dyslexia, and I make weekly videos all about
• 0:13
  this stuff. So if you're new around here and
• 0:15
  you want to learn more about those things, make sure to hit
• 0:17
  the subscribe button by clicking that notification bell down
• 0:19
  below. If you're actually on Facebook,
• 0:20
  be sure to hit that follow button to see more videos just
• 0:23
  like this one from me. Guys, what's going on I have
• 0:27
  listed out seven ways practical ways that you can help lower
• 0:30
  anxiety and help overcome those things for autistic individuals
• 0:33
  specifically because we as autistic individuals have many
• 0:36
  Co occurring or comorbid which means something conditions that
• 0:40
  come alongside it. So this is mental health.
• 0:42
  So as a neurological anxiety, depression, stress related
• 0:45
  things, and it can be hard to deal with as an autistic person,
• 0:49
  you're dealing with many things. You're dealing with the fact
• 0:51
  that you have, you know, a disadvantage in social
• 0:54
  situations. You're sometimes a bit more
• 0:58
  quirky than the average person. And so it's always difficult
• 1:02
  when you have added stress on top of that.
• 1:04
  But the last thing you need is more anxiety, right?
• 1:06
  In this view, I'm giving you 7 coping mechanisms.
• 1:08
  Now just before we get into that guys, if you are wanting to
• 1:11
  build confidence as an autistic individual and you want to lower
• 1:15
  your anxiety completely and build energy, actually teach how
• 1:19
  to do this and you can download a free program.
• 1:21
  It's completely free. It's called the Bulletproof
• 1:23
  Brain and I've tailored this for autistic individuals.
• 1:26
  All right guys, let's get into it.
• 1:27
  First one is practicing deep breathing.
• 1:29
  Now I know you've heard this a million times, but there is a
• 1:31
  reason for it. What I'm saying is that if you
• 1:35
  feel a little bit anxious or you're feeling like you're
• 1:38
  starting to get carried away and you may get anxious, need you to
• 1:41
  just breathe in and count 5 seconds.
• 1:43
  As you breathe, hold your breath for five seconds and then
• 1:47
  release it whilst count to 5. You will feel calmer.
• 1:50
  Very important. The 555 method breathing for
• 1:53
  anxiety for autistic individuals, super effective,
• 1:57
  highly recommend it #2 is exercise is so good for your
• 2:01
  mental health because it moves oxygen around the body and it
• 2:04
  starts to release good happy hormones, right?
• 2:07
  And serotonin and, and you know, dopamine and all of these lovely
• 2:14
  hormones that help you and these chemicals that are naturally
• 2:16
  occurring in the body that help you feel stabilized and more
• 2:20
  just like a kosher in your own skin rather than feeling like,
• 2:24
  oh man, I've, you know, I, I have all this stuff to do and
• 2:27
  I'm so anxious and like, you know, forget all that.
• 2:30
  You can get yourself to base level, you can get yourself to
• 2:32
  level 1 and you can feel a way better if you just introduce a
• 2:35
  little bit of exercise into your body.
• 2:37
  And it helps with deep muscle proprioception, which will help
• 2:39
  with sensory processing disorder and a lot of different things
• 2:42
  especially have like if you have dyspraxia and sensory processing
• 2:45
  disorder within your autism diagnosis.
• 2:48
  Very important. OK, hey, if you are interested
• 2:51
  in having one-on-one personal coaching by me on your autism
• 2:55
  and ADHD, then all you need to do is go to the link in the
• 2:58
  description down below. If you're watching on Instagram,
• 3:00
  you can just comment the word coaching and on the enmity
• 3:02
  automatically. Or you could just go to
• 3:04
  theaspyworld.com/coaching and you can fill out the form and we
• 3:10
  can start workings again. I've got lots of requests.
• 3:12
  I guess I just wanted to put it in this video.
• 3:13
  OK, guys, number 3 is talk therapy.
• 3:15
  You know, autistic people are like, oh, the last thing I want
• 3:17
  to do is talk to anybody, especially when I'm feeling
• 3:18
  garbage or I'm anxious. But there's an old saying, a
• 3:21
  problem shared is a problem halved.
• 3:23
  And when you verbally say what you're thinking, it takes it out
• 3:27
  of here and puts it into the realm of real life.
• 3:31
  And then all of the things that you've said to somebody else,
• 3:35
  they might come and say, hey, actually, you know, I understand
• 3:37
  that and this is a solution. Or maybe I, you have some
• 3:40
  feedback and feedback makes you feel normalised, heard,
• 3:43
  validated, and it kind of just, OK, I get it.
• 3:47
  Well, that makes sense. And so talking to somebody,
• 3:50
  having talk therapy, having a counsellor is so important
• 3:54
  because you need to shift it. You need to move those things
• 3:57
  that are making you feel anxious, making you feel, you
• 4:00
  know, pent up. And if you start shifting it,
• 4:03
  just moving a little bit, you feel so much better.
• 4:06
  I promise you. OK #4 is reaching out to family
• 4:09
  and friends very similar to talk therapy.
• 4:11
  However, this is what's called the survival instinct of humans.
• 4:15
  Now, when baby sheep are born, when baby cows are born, when
• 4:19
  baby horses are born, they're born and they can get up and
• 4:22
  start running straight away and you're like, well, how will it
• 4:24
  take a human like a year to figure this out?
• 4:26
  Yet this because that's not our survival technique, that is
• 4:29
  their survival binary techniques.
• 4:31
  So when they're born, they're born with their instant
• 4:32
  technique for them to survive. They're equipped with the tools
• 4:34
  they need to survive and that is a run fast as they can away from
• 4:36
  danger. Humans, the first thing we do
• 4:39
  when we're born is we cry. Why?
• 4:41
  Because crying is asking for help from our group and asking
• 4:46
  for help is our survival tool that we are born with.
• 4:49
  So never think badly about us because a lot of people say, oh,
• 4:51
  I don't want to ask for help. I don't reach out.
• 4:53
  It's kind of embarrassing, but no, it doesn't mean anything
• 4:56
  other than, hey, you're using the tool that you were born with
• 4:59
  to survive. And so it's interesting.
• 5:02
  We should ask family and friends now Also make sure that when
• 5:05
  you're reaching out to family and friends, there's a help,
• 5:06
  help for help and support. Make sure that it's the people
• 5:09
  you trust and you can tell them those things I'm feeling just
• 5:12
  because, and they're not going to judge you or make fun of you.
• 5:14
  Just make sure you choose those people wisely.
• 5:16
  But it's very, very important. And by doing this, I've noticed
• 5:18
  a huge change in people when they start to do this.
• 5:20
  And this is called building your network as well.
• 5:22
  By the way, this is like a your, your can at work, OK #5 is
• 5:26
  increase your downtime breaks. A lot of people don't take any
• 5:29
  breaks during the day. They just go helpful leather and
• 5:32
  they, you know, they get out for, they take the kids to
• 5:34
  school, they come home and they work.
• 5:35
  Then they get the coffee, then they get dinner ready.
• 5:36
  Then they get the bags packed for school.
• 5:37
  Then they get go to, you know, they, we'll watch TV with the
• 5:39
  kids and they put the kids to bed.
• 5:40
  Then they have a shower and they brush their teeth and they have
• 5:42
  the glass of wine and they go to bed.
• 5:43
  It's like, well, where's the, where's the break?
• 5:47
  You, you just overstimulated yourself, gone to bed
• 5:49
  overstimulated probably won't sleep well.
• 5:51
  And the whole thing starts again at 6:00 AM.
• 5:52
  So take anywhere from 5 minutes to 20 minutes in the day to just
• 5:59
  catch your breath. Take it easy just for 5 minutes.
• 6:03
  That alone will help reset your nervous system, give your brain
• 6:06
  a little bit of respite. And then you can go and attack
• 6:08
  the thing. Because what's going to happen
• 6:10
  is you'll end up in burnout. And yeah, I mean, anxiety that
• 6:14
  you never get a, a typical break in is going to burn you out,
• 6:19
  dude. Like it's it's not going to be
• 6:20
  good. OK, so number six is the
• 6:24
  removing of any substances. A lot of people self medicate
• 6:27
  with different things, OK. And these could be legal or they
• 6:30
  could be illegal and I'm not going to state which ones.
• 6:32
  But if you're using substances, a lot of people use these
• 6:35
  because they feel like they help.
• 6:36
  What actually happens is most of these substances that people
• 6:39
  take these medications and drugs, if they're not prescribed
• 6:43
  by a doctor, if they're not prescribed by a medical health
• 6:45
  care professional, then it could actually have an adverse effect.
• 6:47
  They could be actually contributing towards anxiety
• 6:50
  more so than you could ever think.
• 6:51
  Could could be thinking as a depressant helps chill me out
• 6:53
  the more. But actually it could increase
• 6:56
  paranoia, it could increase anxiety, it could increase fear,
• 6:59
  negative thoughts, all kinds of stuff.
• 7:01
  So if you are using substances to help deal with anxiety, I'd
• 7:06
  highly recommend going to your doctor and saying, hey, how can
• 7:10
  I change this or how can I get off this?
• 7:11
  Because I think that's super interesting because if you, the
• 7:14
  more you know about a substance, then the more you're going to be
• 7:17
  able to use it correctly, right? This is why this is the term
• 7:20
  misuse happens. OK #7 same lines.
• 7:24
  Maybe ask for medication, right? So, so many different
• 7:26
  medications out there for mental health issues.
• 7:28
  Now. I for a very long time never had
• 7:31
  medication for mental health issues.
• 7:33
  And like, I was a game saver. I just felt like I didn't need
• 7:35
  it, you know? But then it.
• 7:37
  Got to a point in my life I was like.
• 7:38
  I was so desperate. I was like, what do I do?
• 7:40
  And my doctor was like, why don't we just have some
• 7:42
  medication? You just try.
• 7:43
  You don't have to, you know, but I was like, OK, I've tried it
• 7:46
  and it worked so well for me and I helped with so many things
• 7:48
  including anxiety. Now look, I'm not telling you to
• 7:50
  go on prescriptive medication. What another saying though, is
• 7:52
  that it potentially is an option if you've exhausted all the
• 7:56
  other options and you're still super down, maybe medication can
• 7:59
  help, but I'm not adopted. So go and speak to your
• 8:01
  healthcare provider. Go speak to your healthcare
• 8:02
  professional, explain it to them and they would be able to help
• 8:04
  you and refer you for some talk therapy.
• 8:07
  Super interesting. If you have anything to add to
• 8:09
  this that would help the community, drop in a comment
• 8:11
  down below. I read every single one.
• 8:13
  You're amazing like this video if you think it's helping
• 8:15
  people. Thank you for joining me.
• 8:17
  Peace and I'll see you next time guys Wait, what's going on in my
• 8:20
  ear guys? I wasn't always this confident
• 8:22
  and I definitely wasn't always this able.
• 8:24
  I'm able to hold down having a full time self-employed job.
• 8:28
  I have children and a relationship across the Arctic.
• 8:30
  How did I do this? I teach you all of this in
• 8:33
  Coping Secrets, which is my entry level programme that
• 8:36
  everyone can get. You can get it right now for
• 8:38
  $27.00. Link is in the description or
• 8:40
  you can just go to learnautism.net/coping Secrets.
• 8:44
  I'll make sure that it's linked everywhere in this video and the
• 8:47
  link in my bio so you can get your hands on it.
• 8:49
  But honestly, the feedback I got, people love it.