Wellbeing
Wellbeing means something different to everybody. One way to define wellbeing is living “the good life” (Rodogno et al., 2016), whatever that means for you. People often say that life satisfaction, independence, purpose or meaning in life, positive relationships, health, and happiness are part of wellbeing.
“Wellbeing is being happy with yourself. Being physically happy, being mentally happy, taking care of yourself…having a happy, healthy life.”
– Emily, age 29, autistic self-advocate
“Being happy, being healthy. My wellbeing is the whole picture of my mental and physical health.”
– Leah, age 44, neurodivergent self-advocate
“Wellbeing to me is having a good life, working hard, having a good job, having a good social life, doing things you enjoy - whether its sports, or anime, or video game stuff, or nerd stuff.”
– Matt, age 28, person with autism
“There are some common threads that all of humankind has shown. Purpose and connection is way bigger than we were thinking. You can have purpose and connection and be on your death bed and be encouraging everyone else around you. And your wellbeing can be awesome.”
– Brian Be, age 50, autistic self-advocate
Wellbeing is important because it is related to mental health, physical health, and quality of life of adults. Improving your wellbeing can make a difference in these areas of your life. It is important to remember that everybody deserves to live a “good life”. A healthy wellbeing is something that everyone can have – no matter their physical mobility, method of communication, cognitive functioning, or health conditions.
This guide is for anyone who wants to know more about how to support the wellbeing of autistic adults*. This includes autistic people, parents and family members, caregivers, friends, and professionals. For information on the mental health of youth, visit our webpage at: https://medschool.cuanschutz.edu/jfk-partners/resources/mental-health
Tips for family members, caregivers, and other support people are included toward the end of this guide for those who are using this guide to support someone else.
The first step to improving your wellbeing is deciding what “the good life” looks like for you. This will be different for each person.
This resource provides ideas for different ways to improve wellbeing. Some suggestions may be relevant to you, and some may not be. It can be overwhelming to focus on all the suggestions at once. You may want to bookmark this page and come back to it from time to time. Try focusing on one or two sections that are important to you. Then, take small steps to make a change or try something new.
* A note about language: This guide uses "autistic" rather than "person with autism" throughout. This choice respects the preference for identity-first language expressed by many in the autistic community. However, we recognize that language preferences vary among individuals. When quoting directly, we honor the language choice of each person.
Emotional health is an important part of our wellbeing. Emotional health means your ability to cope with challenges in life. Poor emotional health can lead to problems like anxiety and depression.
There are a lot of things you can do to improve your emotional health that are presented in this guide. Sometimes people need the help of a therapist or other professionals during difficult times. At the end of this guide, there is information about how to seek professional help for mental health symptoms or concerns
Stress negatively impacts physical and emotional health. Reducing stress is one way to improve your wellbeing. Some tips for reducing stress include:
Where can I get more information about stress reduction?
There are several apps that provide guided meditations and mindfulness exercises.
“I know for a bunch of us who are on the spectrum, we’ll get to the end of the day and won’t even have time for these other things and it’s just exhausting. So I try not to schedule so much in one day that I’m exhausted. I’ll try to plan a little more balanced stuff to manage my energy. Self-care every once in a while is important too.”
– Leah, age 44, neurodivergent self-advocate
“We have a lot of obligations in life, especially as adults. There are a lot of adult responsibilities. Take that time to relax, listen to some music, take a bath, take a hot shower, turn on a movie…whatever feels good to you.”
– Emily, age 29, autistic self-advocate
Spending time in nature can improve wellbeing. There are lots of different ways to enjoy the outdoors. Some ideas include:
Everyone has different sensory preferences. Consider your sensory likes and dislikes. Try making changes so that your environment is more comfortable. Common strategies include:
Where can I find out more about sensory needs?
“Try not to worry so much about what other people think about you. Autistic people tend to be people pleasers. I think a lot of times we worry about what other people think of us. Don’t worry so much about that and be yourself…like sharing what you love, or being a friendly person, or whatever it means to you to be yourself.”
- Emily, age 29, autistic self-advocate
Many autistic adults say that self-compassion has helped their wellbeing. Self-compassion means embracing autistic traits, recognizing strengths, and accepting yourself as you are. Self-compassion takes practice. Some ways to increase self-compassion are:
Where can I get more information about self-compassion and autism acceptance?
Masking, also called camouflaging, means hiding autism in order to fit in. Forcing eye contact, copying body language or facial expressions, stopping stimming behaviors, and putting on an “act” in social situations are some examples of masking.
Masking can affect your mental health and wellbeing (Bradley et al., 2021; Hull et al., 2019). Many people say that masking makes them feel burned out. Here is an example of what masking could look and feel like:
On the surface, a college student appears to be doing well. They go to class every day, eat in the dining hall, and meet up with their group of friends. Under the surface, they are working hard to follow the social rules of college life. In the evening, they feel wiped out from being “on” all day.
It is important to know that society is the reason why people feel the need to mask their true selves. Autism awareness and acceptance is the best solution to masking. These strategies can be helpful for handling masking:
Where can I get more information about unmasking?
Being a part of a faith community can be an important part of wellbeing for some people. It is up to each individual person to decide whether religion and faith are a part of their life. For people who have religious beliefs, things like prayer, going to religious services, or talking to a religious leader sometimes help relieve stress and gain support and comfort.
Spirituality can also be an important part of wellbeing. Spirituality is about discovering meaning and connection in life beyond what we can see and touch. Some people see spirituality as believing in a higher power or divine force. Other people find it through things like meditation, prayer, or nature. If you want to explore your spirituality, a first step is to reflect on your beliefs, values, and experiences. You could also ask yourself questions about what brings meaning and joy to your life, as well as what connects you to something greater than yourself.
“Spirituality seems to tie it all in. Some people would call it religion or God or grand universe. Others might call it purpose or connection or synergy…something to help address my little fabulous mess that's me and in relation to the existence I perceive.”
– Brian Be, age 50, autistic self-advocate
Physical health refers to the health and wellness of your body. Taking care of your body is one way to support your wellbeing.
“Having a healthy diet, having a decent routine and consistency, getting out in nature, exercise and movement, sleep…those things are really important for wellbeing.”
– Leah, age 44, neurodivergent self-advocate
There are many ways to improve physical health. The sections below focus on sleep, nutrition, exercise, and healthcare.
Where can I get more information about nutrition?
Get enough sleep: Adults should try to get 7-9 hours of sleep a night.
Get better sleep. Some ways to improve your sleep are:
Where can I get more information about sleep?
Sleep Tips for Autistic Adults
Physical activity has many health benefits. It is especially important to be physically active as you get older because it can help prevent health problems. There are a lot of ways to be active. You should find ways to exercise that work best for you.
Starting to exercise might seem scary at first, but you can make it easier by taking small steps. For example, you could try walking to the end of your street and then back home or try riding your bike for just five minutes. As you get used to it, you can slowly increase the time you spend exercising.
Some ideas for physical activity include:
Where can I get more information about exercise and physical activity?
Going to the doctor for check-ups can help prevent health problems and is especially important for older adults. You should try to get a check-up once a year. Finding a primary care provider can be difficult. Some considerations include:
Where can I get more information about going to the doctor?
Social support and connection are an important part of wellbeing. It is important to remember that there is no right or wrong amount of socialization. Social support is especially important as you get older.
“That people thing, that ‘gather your tribe’ thing…it’s important.”
– Brian Be, age 50, autistic self-advocate
“I think that belonging is really important. Is this person included and chosen and feels like they belong in whatever it might be – if it’s anime, or D&D group, or swimming, or Scouts or whatever, and how do we help support that.”
– Lindsey, psychologist and sibling of an autistic adult
The next section of this guide has suggestions about social support and connection. It may be helpful as a first step to think about how often you like to socialize, the people you like socializing with, and what you like to do when socializing with them.
Many autistic adults say that being part of an autistic community makes them feel connected and supported. You may have to do research to find a good group for you.
Where can I get more information about autistic communities?
Social support can help improve your wellbeing. There are many ways to be social. Everyone has different preferences about being social.
Socializing can help your wellbeing, but it can also be draining. It may be important to set boundaries with others to maintain your wellbeing. If you feel stuck, a therapist can help you with learning and practicing boundaries. Some tips for setting boundaries are:
Where can I get more information about setting boundaries?
• Everyday Autistic - Setting Boundaries by Samantha Craft, 2019
Spending time doing things you like is related to better wellbeing. Hobbies and interests are a source of fun, pleasure, creativity, relaxation, and accomplishment.
Make time for your passion areas or focused interests. If you have a hardtime transitioning from these activities, consider scheduling them at the end of the day when you know you will not have interruptions.
Join groups that relate to your interests. These could be online or in-person.
Try new hobbies and activities. Consider engaging your creative side or learning about a new topic. Some suggestions include:
“Let’s draw something, let’s sing something, come on!”
– Brian Be, age 50, autistic self-advocate
“Take that time for self-care and do what you love to do. Whether that’s video games, or hanging out with friends, or researching your topic of interest, I think whatever you love is what you should do.”
– Emily, age 29, autistic self-advocate
Participation in meaningful activities is one way that people find a sense of purpose. Sense of purpose is associated with better wellbeing. As you grow older, your role within your family and your community will naturally change. This makes it especially important to have meaningful activities in older adulthood, when there may be more changes.
Purpose can take many forms. Some people only think about having a job when they think of purpose. Though having a job is one option, there are a lot of ways to be a part of meaningful activities: being a good family, friend, or community member; volunteerism; activism; being a parent; making art; educating others; taking care of pets; caring for the environment; and more.
“Helping them to find a path that is meaningful for them, even when it’s counterculture, is important.”
– Kristen, parent of autistic adults
“As we are getting older and have more physical limitations… because Matt lives with us he can do some things for us that are harder for us to do. Like, ‘can you reach this off the shelf for me?’ ‘ Can you crawl under this thing for me?’ There’s support that goes both ways.”
– Jane-Ann, parent of an adult with autism
There are different options for employment depending on your goals and support needs.
If you are not currently employed but want to explore career options, some things to consider include:
If you are employed but unhappy with your current job, you may consider:
Unfortunately, stigma toward autism can be a barrier for employment. It is important to know your rights and what accommodations or supports you may be entitled to. For more information on resources that may be helpful, see below.
Where can I get more information about employment?
• Colorado Office of Employment First
• Division of Vocational Rehabilitation
• Job Accommodation Network
Volunteering is a way to contribute to a cause or organization you care about. Before signing up to be a volunteer, consider:
Some ideas for volunteering include:
Advocacy is another way to support causes, policies, and movements that you care about. Some autistic adults say that advocating for the autistic community helps their wellbeing. Advocacy can involve:
Some people advocate for changes at a local level, for example, within their town, place of employment, or at a local business. Others advocate for policies set by the state or national government that impact the issue they care about.
Where can I get more information about advocacy?
“I think it’s important to ask people what they want – what is it that they aspire to, what are some of the things they have goals around, what is it they hope to do…and get a sense of whether they have a good roadmap of how to get there. How can we then as providers, family members, or allies help individuals with supports to get to that point.”
– Lindsey, psychologist and sibling of an autistic adult
Every person deserves the right to set and work toward their own goals, advocate for themselves, and make choices and decisions about their life. This helps quality of life and mental health.
Independence and autonomy as an adult look different from person to person. Some people may need a lot of support in one area but be fully independent in another. It is important to remember that nobody is fully independent. Everyone relies on help and support from others to make choices and be successful.
“You have to foster independence…you are trying to work yourself out of a job, by encouraging your son or daughter to be as independent as they can possibly be.”
– Jane-Ann, parent of an adult with autism
“Don’t be afraid to ask for help. And if you make a mistake, then that’s okay.”
– Matt, age 28, person with autism
Where can I get more information about independence and autonomy?
The suggestions in this guide are for anybody who wants to know about autistic wellbeing. Some additional suggestions are included below for those who are using this guide to help someone else.
“The thing that we are learning [as parents] is to meet our kids right where they are. And to really pay attention to what expectations you may be projecting. Because without even knowing it, you can be putting on a lot of pressure if your expectations are very different than where your child is currently functioning.”
– Kristen, parent of autistic adults
“It’s important to partner with the individual to think about what does the good life, or wellbeing look like for our culture, for our family, for this individual…and being open to being creative and adapting and changing and modifying as time goes on.”
– Lindsey, psychologist and sibling of autistic adult
“It’s appropriate to ask for help, it’s appropriate to need our help.”
– Kristen, parent of autistic adults
“[I have to do] things that feed my soul. It’s the stuff that gives the energy to go do the stuff that’s a little less preferred.” – Jane-Ann, parent of an adult with autism
Doing things to support your wellbeing is good for your mental health, but some people might need the support of a therapist or other professional. Signs that you might need the support of a professional are listed below. It is important to remember that we ALL feel these things from time to time. It can become a problem when these feelings continue over time, interfere with daily life, and do not go away:
If you need emergency support, contact 911 or call the Colorado Crisis Line at 1-844-493-8255
The 988 Suicide and Crisis Lifeline is available 24 hours, 7 days a week
Call or text 988 or go to https://988lifeline.org/chat/
Colorado Crisis Services has walk-in centers across the state that provide mental health services. This link has a list of the locations in Colorado: https://coloradocrisisservices.org/#map
The Department of Psychiatry Outpatient Clinic at the University of Colorado provides therapy and medication management services. To learn more about these services, call 303-724-1000. You can find more information at https://medschool.cuanschutz.edu/psychiatry
Neurodivergent Therapists is a directory of therapists who identify as neurodivergent. You can look for providers in Colorado at: https://ndtherapists.com/colorado/
The resources below are suggested if you need help with next steps. These are not specific endorsements. We recommend meeting with potential therapists to carefully decide if they are a good fit for you. The following websites provide more information about mental health in autism:
Adult Autism Health Resources: Anxiety and Depression
AANE: Mental Health and Wellbeing
National Alliance on Mental Illness: Mental Health Conditions
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This webpage was created by Emma Wilkinson, 2023-24 Psychology Intern and LEND Fellow under the Mentorship of Judy Reaven, PhD.
This project was supported, in part, by the Health Resources and Services Administration (HRSA) under the Leadership Education in Neurodevelopmental Disabilities (LEND) Grant T73MC11044 and by the Administration on Intellectual and Developmental Disabilities (AIDD) under the University Center of Excellence in Developmental Disabilities (UCDEDD) Grant 90DDUC0106 of the U.S. Department of Health and Human Services (HHS). This information or content and conclusions are those of the author and should not be construed as the official position or policy of, nor should any endorsements be inferred by HRSA, HHS or the U.S. Government.