How to reduce stress and anxiety | Autism Toolkit
Additional support and disability advice
Students in the Autism&Uni surveys said they found these things stressful at university:
- Choosing the right subject to study
- Group work
- Sudden changes to timetables and assignments (speak to your lecturer or tutor about how these affect you)
- Not getting the support they needed
- Noisy classrooms and lecture theatres
- Not liking where they live
- Sensory issues
- Getting lower marks than they hoped for
- Travelling to and from university
- Fitting in
- Making presentations and talking in public
How could this affect me?
Other people on your course will probably be struggling with many of the same issues (hopefully not all at the same time!). As autistic people tend to have higher levels of anxiety than other adults, it’s important to know how to deal with these feelings (alongside other forms of support like therapy, counselling and medication where appropriate) so that they don’t become overwhelming.
Hopefully you will have been able to access support at university and have other people you trust to talk to when you are finding things difficult, like friends, family members and professionals. However, it’s a good idea to have places where you can go and activities you feel comfortable doing yourself when you feel overloaded and stressed.
What to do next?Try out some of the activities below.
These activities were popular with the students and graduates in the surveys conducted by Leeds Becket University for reducing stress:
- Meditation and mindfulness
- Favourite food and drink
- Chatting with family and friends
- Talking to lecturers and tutors
Here’s what some of the students and graduates had to say about other things that helped them:
- “Craft is relaxing, also being prepared for situations.”
- “My support worker helps me calm down.”
- “Drawing in my notebooks.”
- “Chatting in an online forum with other neurodiverse students.”
- “Focusing on the causes of the situation.”
- “Some friends called the ‘Mental Wing’ were incredibly supportive.”
- “Throwing myself into union activities: attending meetings, planning events, helping with campaigns.”
- “Email contact with my tutor. Face to face I would have been reluctant to arrange or attend.”
- “Getting away from horrible food in the residences.”
- “Clubbing :-)”
It’s also really useful to have places where you can go if you feel overloaded or need to relax – several students said quiet places were really important to them. Here’s where they say they go:
- The library
- The gym or pool (very popular)
- Student Union building
- Outside for a walk
- Green space around campus
- Quiet study rooms
- Coffee shop
- Computer rooms
- Back to their room
- Disability service
- Drinks machine
Questions to think about
- What do you like to do at home that makes you feel relaxed?
- What food and drink makes you feel better? Can you make sure you have some with you?
- Who can you talk to?
- What do your lecturers and tutors know about how your autism affects you?
- Where can you go if you feel stressed out? Make a list of places.
- What is your favourite form of exercise? Even non-sporty people can usually find something they enjoy.
Additional information and links
- Student Wellbeing Services
- Mind tips for coping with student life
- NHS student stress tips
- Student Anxiety Guide
- iTalk. Tel: 023 8038 3920
- Talking Change.Tel: 0300 123 4125
- ReThink Mental Illness.Tel: 0300 5000 927
- PARCS (Abuse and Rape Crisis centre). Tel: 023 9266 9513
- Eating Disorders service. Tel: 023 9262 7762
- OCD Action. Tel: 0845 390 6232
- This guiding exercise may be helpful to reduce anxiety.
You may want to read
This toolkit is an adaptation of the Autism&Uni project led by Marc Fabri from Leeds Beckett University, under license CC BY 4.0. The original Autism&Uni project was funded with support from the European Commission with partners in the UK, Finland, the Netherlands, Poland and Spain. For more information about this project please visit the Autism&Uni website.