Navigating Life with Level 1 Autism

Living with Level 1 Autism, (also known as high-functioning autism or formerly diagnosed as Asperger's syndrome,) presents unique challenges, especially for those whose traits may not be immediately apparent to others. While individuals with Level 1 Autism often appear capable and may even excel in certain areas, they still face daily struggles that can impact their well-being and quality of life. Existing in this gray-area of being functionally impaired, but not impaired enough to warrant outside assistance, can lead to internalized shame, burnout from chasing ever-elusive success, and shutdowns from fear of disappointing others. Fostering a sense of daily progress, on a realistic and self-compassionate level, can help.

Those with Level 1 Autism may encounter various challenges in their daily lives. Difficulty navigating social situations and cues can prevent forming meaningful connections. Challenges with verbal and non-verbal communication can exacerbate this disconnect.  Sensory sensitivities can lead to overwhelm and distraction. Paired with difficulty regulating emotions, an overstimulated person with Level 1 Autism faces many challenges in public situations. The energy it takes to mask during heightened anxiety may be fully depleted, and once coping mechanisms are used up, the stress can lead to socially misunderstood meltdown or shutdown. All of this is further complicated by difficulties with executive functioning.

Taking these interconnected struggles into account, individuals with Level 1 Autism may start to resent the colloquial misnomer of “high-functioning.”

Here are some self-help strategies to support yourself or a loved one with Level 1 Autism:

Create a Structured Routine:

Invest time in yourself. Give yourself permission to set aside time to spend on planning for the day/week/month/year. Planning time is valuable in itself, and crucial for long-term success. As you start to delve into more detailed planning, consider establishing a consistent daily routine with set times for waking up, meals, work or school, and relaxation. A structured routine provides predictability and reduces anxiety.

Utilize Assistive Technology:

Explore assistive technology tools, such as calendar apps, task managers, or noise-canceling headphones, to support organization, time management, and sensory regulation.

Implement Sensory Breaks:

In addition to planning routine, try to plan in cushion time with nothing that needs to be done. You can use these to incorporate regular sensory breaks throughout the day to help regulate sensory input and prevent overwhelm. This could include taking short walks, practicing deep breathing exercises, or using sensory-friendly tools like fidget toys. Although in the moment it might be tempting to utilize every moment in your schedule, setting aside time to let yourself recharge will lead to more energy and efficiency when you are tackling scheduled tasks.

Practice Self-Care:

This goes along with the sensory breaks, but is actually a separate thing to schedule for. Prioritize self-care activities that promote relaxation and well-being, such as mindfulness meditation, yoga, or creative expression. Taking care of your physical and emotional health is essential for managing stress and preventing burnout. Ultimately, if we are not spending some of our time enjoying this life, it will make going through the daily struggles less and less worthwhile.

Set Realistic Goals:

Making all of these changes will take time. Be kind to yourself, and try to celebrate each new step taken, rather than always feeling overwhelmed by the remaining to do list. Break tasks down into smaller, manageable components and set realistic goals for yourself. Focus on progress rather than perfection, and reward your achievements along the way.

Seek Support:

Just because you may appear “neurotypical,” or others perceive you as “high-functioning,” don’t forget that a key aspect of Level 1 Autism is significant impairment in areas of life. It’s still a diagnosable mental health issue. The struggle deserves just as much compassion as any other, and despite some dysfunction in social skills, everyone with Autism is a part of the socially-reliant human species. Let yourself reach out to trusted friends, family members, or support groups who understand your unique challenges and can offer empathy, validation, and practical advice.

If they are open to helping you understand and practice social cues, tap into their experiences to help broaden your understanding of and ability to communicate. Find reputable ASD instructors online to learn practical social tools. If you’re feeling ready for more, practice engaging with new people. All of this will help to broaden your support network over time, which is important because none of us can truly go through everything alone.

Advocate for Accommodations:

If you require accommodations at work or school, such as flexible scheduling, preferential seating, or additional support, don't hesitate to advocate for your needs and communicate with relevant persons. Accommodations exist for a reason. If it might help alleviate stress and improve your ability to perform well at work or school, it might also free up cognitive bandwidth for better functioning in other areas of life. Your overall wellbeing is worthwhile.

Practice Self-Advocacy:

Even outside of the workplace or academia, learn to advocate for yourself. In various situations, whether it's expressing your needs in social settings, setting boundaries with others, or seeking clarification or accommodations when necessary, many interpersonal situations may require speaking up for yourself. Again, this is not something that will happen easily overnight. It will take practice, and trial and error. Give yourself time to build up the mental muscles involved in self-advocacy.

In conclusion living with Level 1 Autism presents its own set of challenges, but with self-awareness, self-compassion, and the right strategies in place, we can learn to navigate daily life more effectively and begin to thrive. By implementing self-help strategies, automating the effort involved in draining tasks, and prioritizing self-care and support, individuals with Level 1 Autism can lead fulfilling and meaningful lives while embracing their unique strengths and talents. Remember, you are not alone, and there is support available to help you on your journey.

Hanna Knudsen, MS CMHC, PCLC

Reference

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). https://doi.org/10.1176/appi.books.9780890425596