At Evolution Wellness in Wilmington, NC, we often work with women who carry invisible loads—high-functioning professionals, caretakers, creatives—who’ve either received a late autism diagnosis or are exploring the possibility. What many don’t realize is just how closely autism and anxiety are connected.
Life is full—emails, meetings, laundry, social events, and trying to squeeze in a little “me time” between it all. If you’re a woman juggling a million things and also navigating the complexities of autism and anxiety (whether personally or with a loved one), you’re not alone.
What’s the Link Between Autism and Anxiety?
Autism Spectrum Disorder (ASD) is a neurodevelopmental condition that affects how people experience the world. It can influence communication, sensory processing, and social interaction. While autism looks different in everyone, one common thread is this: anxiety is incredibly common in autistic individuals.
In fact, research suggests that up to 40% of autistic people also meet the criteria for an anxiety disorder. That number might even be higher in women, especially those who mask or camouflage their autistic traits—often unknowingly—to “blend in.”
Here’s why anxiety often tags along with autism:
- Sensory Sensitivities: Bright lights, loud noises, crowds—what may seem “normal” to others can be overwhelming or even painful for autistic people.
- Social Pressures: Constantly interpreting body language, tone of voice, or unspoken rules can be exhausting.
- Perfectionism & Burnout: Many autistic women are high achievers. They push themselves hard and then crash—cue the anxiety spiral.
- Difficulty with Change: Whether it’s a new routine, job, or unexpected life event, transitions can be deeply unsettling.
Sound familiar? You’re not alone—and it doesn’t have to stay this hard.
Real-Life Strategies to Calm the Chaos
We know you don’t have time for fluff. So here are practical, therapist-approved ways to manage anxiety—especially when it’s tangled up with autism.
1. Create a Sensory Safe Zone
Have a space in your home or office that’s low-stimulation. Think dim lighting, soft textures, noise-canceling headphones, and weighted blankets. This is your “retreat” for when the world feels too loud.
2. Structure = Sanity
Predictability helps soothe anxiety. Whether it’s a digital calendar, a paper planner, or a whiteboard schedule for the week, having a visual of what’s ahead reduces mental clutter and decision fatigue.
3. Boundaries, Boundaries, Boundaries
If your energy is already taxed by masking or people-pleasing, saying “no” is not selfish—it’s survival. Try scripts like:
“I’m at capacity this week, but thank you for thinking of me.”
“I’d love to, but I need to recharge first.”
4. Therapy That Gets You
Look for providers trained in neurodivergence-affirming care. At Evolution Wellness, we offer therapy for anxiety and support for neurodivergent individuals that goes beyond symptom management—we help you build a life that actually works for you.
5. Reconnect with Your Body
Yoga, stretching, breathwork, or simply lying on the floor for five minutes—getting out of your head and into your body can short-circuit anxiety loops. (Check out our blog on Yoga and Mental Wellness for more ideas.)
When to Reach Out for Help
If you find yourself constantly overwhelmed, overstimulated, or shutting down, it may be time to talk to someone. Whether you’ve been officially diagnosed or are just starting to explore neurodivergence, therapy can be a game-changer.
At Evolution Wellness in Wilmington, NC, we specialize in supporting women who feel like they’re doing “just fine” on the outside but are falling apart inside. We get it. And we’re here to help.
Ready to find more calm in the chaos?
Let’s work together to create a plan that actually fits your brain, your life, and your needs. Schedule your first session with a therapist today, or reach out to learn more.
You don’t have to do it all—and you don’t have to do it alone.