autisminmind-blog

[autisminmind-blog]

Fear of the Unknown

We understand that fear of the unknown is a huge trigger for anxiety in autistic people.  Being able to predict outcomes in our day to day lives is what can keep autistic people well and help the function effectively.  The Covid-19 pandemic has introduced an enormous amount of change in our daily lives.  The unknown or uncertainty can be difficult for many people, it’s not just autistic people that struggle with this but research suggests that the prevalence of anxiety due to uncertainty is higher in autistic people.  The rules we have learned to complete ‘everyday’ tasks such as shopping, paying bills and attending appointments have all been changed and no one can say for sure how long these changes will go on for and what the eventual outcome will be.  This is causing a lot of anxiety across the whole world and it is important to remember that everybody is struggling to manage these changes.

It is also important, however, to try our best to manage this uncertainty.  AnxietyUK suggests practising the "Apple" technique to deal with anxiety and worries.

Acknowledge: Notice and acknowledge the uncertainty as it comes to mind.

Pause: Don't react as you normally do. Don't react at all. Pause and breathe.

Pull back: Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don't believe everything you think. Thoughts are not statements or facts.

Let go: Let go of the thought or feeling. It will pass. You don't have to respond to them. You might imagine them floating away in a bubble or cloud.

Explore: Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else - on what you need to do, on what you were doing before you noticed the worry, or do something else - mindfully with your full attention.

Most importantly, remember we are here to talk and help you work through your fear and anxiety.  Contact us through the website if you need someone to talk to or need advice on how to manage at this time.