I started my first job as a mental health nurse last September. I had just completed my degree and spent a much-needed break in beautiful Croatia and Greece. I am grateful I was able to enjoy this time, because the idea of such a massive change terrified me. As an autistic person, I have never coped well with change. Even when I was little, the idea of starting a new school year with new teachers and new seating plans was deeply unsettling. So, the prospect of a new job with new people, a new routine, and no idea what to expect, meant my anxiety was sky high.
Well, I did have a slight idea of what to expect, because a lot of preparation went in to finding my job. I knew following my nursing training and experiencing different environments on placements, that there were many I would not cope with long-term. I needed somewhere that my sensory needs could be met, and where I felt understood and supported. I feel very lucky to have found the job I have but navigating day-to-day working life can still be tricky, particularly when it comes to sensory needs, social interactions, and navigating boundaries.
Research has identified sensory sensitivities as one of the main challenges autistic people face at work which is certainly true for me. I carefully manage my sensory environment to avoid sensory overload, because too much sensory stimulation worsens my anxiety, causing meltdowns or panic attacks. There are strategies which I have learned help me to manage this – some you could put into place yourself, but some you might need to discuss with your manager. Remember, you are legally entitled to reasonable adjustments!
Strategies you can try:
- Noise cancelling earplugs are a life-saver – I use Loop Earplugs every day in the office.
- Hybrid working – having a mixture of working from home and in the office.
- Taking a break outside when needed. Sometimes I just pop to the loo when I notice I am starting to struggle!
- Becoming aware of my sensory triggers and making adaptations – for example, sitting the furthest away from the printer!
- Wearing sensory-friendly clothes to work.
- Using fidget toys to distract from the sensory environment.
Setting boundaries can also help with managing sensory overload, as well as your wellbeing. Autistic people are more vulnerable to stress, anxiety, and mental health problems, which can be exacerbated by work1. Our brains are trying to process and work out so much more than neurotypical brains, meaning that the space left over for managing additional demands can be less. Our brains also have a habit of involuntarily shutting down or melting down when their limits are exceeded, so setting boundaries is essential. Here are some of mine:
- I work four days instead of full-time – I reduced my days recently and couldn’t have made a better decision!
- I have a to-do list where I can easily move tasks to the following week if my workload becomes too much.
- I limit work to working days and hours. I do occasionally work late, but once my laptop is switched off for the evening or the weekend, I don’t open it again. I give my brain permission to change focus!
- I clearly communicate with my supervisor about how I am managing my workload.
Boundaries can feel hard to set and even harder to stick to, but they are essential. You won’t be able to do what you want to do if your wellbeing is suffering.
Something that I find even harder, though it may not appear it, is managing social interactions with colleagues. Autistic people are likely to have experienced rejection and trauma in social interactions and relationships2, so not only do I constantly second-guess myself because I don’t get the same social cues as others, but I am constantly anxious about how I am perceived. I feel more able to unmask at work than ever before, but the anxiety that comes with that is immense. I am still developing ways to manage this, but these are some things I have learned so far:
- Talk your anxieties through with someone you trust. Sometimes we can’t rationalise things on our own.
- There is only so much reassurance work can give you and you need to start trusting that you are doing okay – if you weren’t, this would be brought up with you.
- You can prepare what you need to say with examples for particularly tricky interactions.
- You might miss social cues, but that’s not your fault. Worrying about missing them because you’ve missed them before isn’t going to help.
- If you can, let colleagues know which things you find particularly difficult. They might have advice about how they manage those situations. Or, observe how they navigate situations. There may be phrases or approaches you can use.
Settling into work life is a process. It’s all new, so your brain has to develop new social templates to follow. It might feel like it takes longer for you, but that’s okay. Try not to be too hard on yourself.
References
- Cope, R. & Remington, A. (2022). The strengths and abilities of autistic people in the workplace. Autism Adulthood, 4 (1), 22-31.
- Sedgewick, F. & Douglas, S. (2023). Understanding autistic relationships across the lifespan. London: Routledge.
