Anxiety is one of the most common experiences reported by autistic people, yet it is often misunderstood or misdiagnosed. Many autistic adults, teens, and children describe living with a constant sense of tension, worry, or overwhelm. At Makewell we take a neuro-affirming approach to understanding autism and anxiety, recognising that these experiences are often shaped by the environment rather than by autism itself.
This article explores why anxiety is so common in autistic people and shares supportive strategies that promote long-term wellbeing.
Why Anxiety Is So Common in Autistic People
- Sensory Sensitivities and Overstimulation
Many autistic people experience sensory processing differences. Environments that others may find manageable can be overwhelming to an autistic nervous system. Common sensory triggers include:
- bright or fluorescent lights
- loud, sudden, or unpredictable sounds
- strong smells
- uncomfortable textures
- visually busy spaces
When someone frequently encounters sensory overload, anxiety naturally increases. Anticipatory anxiety, worrying about when the next overwhelming sensation will occur, is especially common among people with autism and sensory processing differences.
- Social Expectations and the Pressure of Masking
Autistic communication is valid, direct, and often deeply honest. However, because society centres non-autistic communication styles, many autistic people feel pressured to “mask” or hide their natural traits. Masking may involve:
- forcing eye contact
- rehearsing conversations
- copying facial expressions or tone
- suppressing stimming
- pretending to be relaxed while feeling overwhelmed
Masking is a significant source of autistic anxiety, social fatigue, and burnout. Research shows that long-term masking is strongly linked to autistic burnout, depression, and chronic stress.
- Executive Functioning Differences
Executive functioning differences such as difficulties with planning, organisation, time management, or transitions are common in autistic people. These are not deficits but natural neurological variations.
However, living in environments that expect fast thinking, multitasking, and constant flexibility can lead to:
- worry about forgetting tasks
- stress around sudden changes
- fear of disappointing others
- anxiety in school, work, or social situations
Supportive structures can greatly reduce executive-function-related anxiety in autistic individuals.
- Past Experiences of Being Misunderstood
Many autistic people have experienced:
- invalidation
- bullying
- sensory trauma
- exclusion
- being told they are “too sensitive,” “difficult,” or “awkward”
These experiences contribute to long-term anxiety and hypervigilance, especially in social or unfamiliar environments. For many autistic people, anxiety is a protective response rather than a personality trait.
How Anxiety May Present in Autistic People
Anxiety in autistic individuals often looks different from the anxiety typically seen in non-autistic people. Signs may include:
- shutdowns
- meltdowns
- difficulty accessing speech
- physical symptoms such as nausea or muscle tension
- irritability or restlessness
- avoidance of overwhelming environments
These responses are not “behavioural issues.” They are the body signalling stress and seeking safety.
Supportive Approaches to Reduce Anxiety
- Increase Predictability
Predictability is one of the strongest tools for reducing autism-related anxiety. Helpful strategies include:
- written or visual schedules
- clear expectations
- advance notice of changes
- step-by-step instructions
These reduce uncertainty and allow the nervous system to settle.
- Respect Sensory Needs
Supporting sensory regulation may involve:
- noise-cancelling headphones
- sunglasses or hats
- access to quiet spaces
- comfortable clothing
- opportunities to move or stim freely
Meeting sensory needs is essential for managing sensory-related anxiety.
- Use Autistic-Friendly Communication
Autistic communication differs, but it is not inferior. Helpful approaches include:
- allowing processing time
- offering written information
- avoiding forced eye contact
- welcoming direct communication
Reducing communication pressure can significantly ease social anxiety in autistic people.
- Validate the Autistic Experience
Validation is a powerful nervous-system regulator. When autistic people feel safe, respected, and understood, anxiety often decreases naturally.
A Neuro-Affirming Perspective
Anxiety is not inherent to autism. Much of the anxiety experienced by autistic people comes from environments that are not designed with their neurology in mind. When autistic needs are supported, through sensory accommodations, predictable routines, and compassionate communication, anxiety often decreases dramatically.
At Makewell, our team is committed to providing neuro-affirming care that empowers autistic individuals to thrive. We honour lived experience, celebrate autistic strengths, and help reduce anxiety through supportive, respectful approaches.