Adult Autism Series
Self‑Advocacy and Resilience
Clinical Psychologist, Auckland, Milford, Ponsonby & Parnell
Self‑advocacy and resilience are vital tools for navigating the world as an autistic adult. Embracing your authentic self and learning to express your needs can transform challenges into opportunities for growth and empowerment. In this article, we explore the importance of self‑advocacy and resilience through a neuro‑affirmative lens. We’ll discuss what these concepts mean, why they are essential for your wellbeing, and provide practical strategies for strengthening your voice and inner strength.
Understanding Self‑Advocacy
Self‑advocacy is the process of understanding and communicating your needs, rights, and preferences in all areas of life. For many autistic adults, self‑advocacy is not just about speaking up—it’s about recognising the value of your unique perspective and ensuring that your environment respects your individuality.
What Self‑Advocacy Looks Like
Knowing Your Strengths and Needs:
Effective self‑advocacy begins with a deep understanding of your own abilities and areas where you may require support. This could include recognising your sensory sensitivities, communication preferences, or the need for structure and routine.
Communicating Clearly:
Being able to articulate your requirements is crucial. Whether it’s in a workplace, during social interactions, or when seeking professional support, clear and honest communication helps others understand and accommodate your needs.
Setting Boundaries:
Part of advocating for yourself involves establishing limits in various situations. This might mean saying “no” when you need a break or asking for adjustments that allow you to thrive.
Accessing Resources:
Self‑advocacy also means knowing where to find information and support. This could include joining peer support groups, seeking counselling from professionals experienced with neurodiversity, or connecting with advocacy organisations.
The Importance of Resilience
Resilience is the ability to adapt to challenges and bounce back from setbacks. For autistic adults, resilience is often built through a combination of self‑awareness, coping strategies, and supportive relationships. It is not about “toughing it out” or denying your feelings—it’s about recognising your unique journey and developing the strength to face difficulties head‑on.
Building Resilience in Daily Life
Emotional Regulation:
Learning how to manage intense emotions is a cornerstone of resilience. Techniques such as mindfulness, meditation, and deep‑breathing exercises can help you stay centred during stressful moments.
Growth Mindset:
Embracing a growth mindset means seeing challenges as opportunities for learning rather than insurmountable obstacles. Each experience, whether positive or negative, contributes to your overall strength and wisdom.
Support Networks:
Resilience is often bolstered by strong connections with friends, family, or peer groups who understand your experiences. Sharing your journey and learning from others can make difficult times more manageable.
Self‑Compassion:
Being kind to yourself when things don’t go as planned is essential. Self‑compassion involves recognising your efforts, forgiving yourself for mistakes, and understanding that setbacks are a natural part of growth.
Strategies for Developing Self‑Advocacy
Empowering yourself through self‑advocacy requires both introspection and practical action. Here are some strategies to help you build and express your voice:
1. Reflect on Your Experiences
Take time to reflect on your journey—your strengths, challenges, and moments when you felt understood or misunderstood. Journaling or engaging in guided self‑reflection can help you clarify what adjustments you need and what supports have been most effective.
2. Educate Yourself
Knowledge is power. Familiarise yourself with the resources available for autistic adults, including research, support groups, and advocacy organisations. Understanding your rights in various settings (such as in employment or education) can equip you to ask for the necessary accommodations.
3. Practice Communication Techniques
Role‑playing scenarios with trusted friends or mentors can be a helpful way to practice advocating for yourself. This might involve rehearsing how to explain your sensory needs or how to request a quieter workspace. Over time, these practices build confidence and clarity in your communications.
4. Set Clear and Realistic Goals
Identify specific areas where you would like to see change—whether it’s in your workplace, social settings, or personal relationships. Setting small, achievable goals, such as requesting one reasonable adjustment at work, can gradually build your self‑advocacy skills.
5. Use Your Preferred Communication Methods
Whether you find written communication more effective than verbal exchanges, or if you benefit from visual aids, use the methods that suit you best. Communicating in the way that feels most natural can help ensure that your message is understood clearly.
Strategies for Building Resilience
Resilience is an ongoing process that involves cultivating habits and mindsets to help you navigate life’s ups and downs. Consider incorporating the following strategies into your daily routine:
1. Develop a Routine That Supports You
A predictable routine can be a powerful tool for managing stress and building resilience. Incorporate activities that bring you joy and relaxation, and make sure to include regular breaks to recharge.
2. Engage in Mindfulness and Relaxation Practices
Mindfulness practices such as meditation, yoga, or even mindful walking can help you manage intense emotions and reduce stress. These practices encourage you to be present in the moment and can foster a sense of calm during challenging times.
3. Celebrate Your Achievements
Take time to acknowledge and celebrate your successes, no matter how small. Celebrating achievements reinforces a positive mindset and reminds you of your capabilities. This recognition can be particularly empowering when faced with setbacks.
4. Build a Support Network
Connecting with others who understand your experiences is invaluable. Join support groups or communities that focus on neurodiversity. Whether online or in person, these connections provide encouragement, share practical tips, and offer emotional support.
5. Practice Self‑Compassion
Be gentle with yourself, especially during times of stress or failure. Acknowledge that it’s okay to have bad days and that resilience is built through learning and growth. Self‑compassion fosters a kinder internal dialogue, helping you to recover from setbacks more quickly.
6. Seek Professional Guidance When Needed
Sometimes, speaking with a therapist or counsellor who specialises in neurodiversity can provide tailored strategies for building resilience. Professional support can offer an objective perspective and help you develop skills to manage anxiety, depression, or burnout.
The Interplay Between Self‑Advocacy and Resilience
Self‑advocacy and resilience are interlinked—each reinforces the other. When you advocate for yourself, you affirm your value and assert your needs, which builds your confidence. This confidence, in turn, makes you more resilient in the face of challenges. Likewise, as you develop resilience, you gain the strength to advocate for yourself more effectively.
For example, imagine facing a workplace situation where you feel overwhelmed by sensory overload. By using self‑advocacy skills, you can communicate your need for a quieter space or flexible working hours. Successfully doing so not only improves your immediate environment but also boosts your confidence and resilience for future challenges.
Take‑Away Points
Know Your Worth:
Self‑advocacy is about recognising and celebrating your unique strengths. Your voice matters, and your needs are valid.
Embrace Your Journey:
Both self‑advocacy and resilience are ongoing processes. Each challenge you overcome builds your inner strength and equips you for future growth.
Clear Communication Is Key:
Find the communication methods that work best for you, and use them to express your needs clearly and confidently.
Build a Supportive Network:
Connect with others who understand your experiences. Peer support and professional guidance can provide invaluable insights and encouragement.
Practice Self‑Compassion:
Treat yourself with kindness, especially during setbacks. Remember, resilience is built over time, one step at a time.
Celebrate Small Victories:
Every instance where you successfully advocate for yourself or overcome a challenge is a victory worth celebrating.
Self‑advocacy and resilience are essential components of thriving as an autistic adult. Embracing these skills empowers you to navigate a world that may not always understand or accommodate neurodiversity. By recognising your unique strengths, setting clear boundaries, and building supportive networks, you can transform challenges into opportunities for personal growth and empowerment.
Remember, your journey is unique, and every step you take towards understanding and expressing your needs is a testament to your strength. Your voice matters, and by advocating for yourself, you not only improve your own life but also contribute to a broader cultural shift towards inclusivity and acceptance.
If you’re ready to explore your journey further or feel that a tailored assessment could help you better understand your needs and build on your strengths, please consider reaching out. Our supportive team is here to guide you, offering personalised strategies and insights designed specifically for autistic adults.
Stay empowered, remain resilient, and always know that your voice is a powerful tool in creating a more inclusive and understanding world. Your journey is one of endless possibility—celebrate it, share it, and let it inspire others.