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5 Strategies to Navigate Social Situations as an Autistic Adult*

NeuroSpectrum Info

Social interactions can be challenging for autistic adults but manageable with the right strategies.
Social interactions can be challenging for autistic adults but manageable with the right strategies.

Social interactions can often feel daunting for autistic adults, but they can become less stressful and more rewarding with thoughtful strategies. Here are five practical tips to help you navigate social settings with confidence.


1. Recognize Your Social Capacity


Your social energy is like a rechargeable battery. Before attending an event, check in with yourself: How much energy do I have today? Limiting your time or interactions is fine if you're feeling drained. Prioritizing your well-being allows you to focus on meaningful conversations rather than overextending yourself.


2. Plan Ahead for Comfort


Preparation can make a big difference. If you’re heading to a gathering or meeting, gather details about the venue, attendees, or event's purpose. This can help you feel more at ease. Jot down a few conversation starters, such as “What do you enjoy about this event?” or “Have you tried the appetizers?” Having these handy can reduce the pressure of thinking on the spot.


3. Leverage Nonverbal Communication


Nonverbal cues like a smile or a nod can express engagement without requiring words. If direct eye contact feels uncomfortable, focus on a person’s forehead or the space between their eyes. This approach creates the impression of eye contact while easing discomfort.


4. Set Boundaries and Take Breaks


It’s okay to step away when you need a moment to recharge. Phrases like, “I just need a quick breather” or “I’ll be back shortly” can be polite ways to excuse yourself. Having a quiet spot to retreat to or a supportive friend nearby can provide additional comfort.


5. Acknowledge Your Achievements


Every positive interaction, no matter how small, is worth celebrating. Whether introducing yourself to someone new or handling a challenging situation, take a moment to appreciate your efforts. Reflecting on these successes can boost your confidence over time.


Socializing may not always come naturally, but with small, intentional steps, you can create authentic and rewarding connections.


For more information, download the One Autism Health app for FREE.


*results may vary, please consult a professional.

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