VOLUME 01
ISSUE 08
Special Edition:
Mental Health
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ON THE SPECTRUM IN
ADULTHOOD
June 11, 2020
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A NEWSLETTER PROVIDING RESOURCES FOR THE
ADULT AUTISM COMMUNITY
Brought to you by the
Autism Services (RCAAS)
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A MESSAGE FROM
THE PSC DIRECTOR
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The COVID-19 pandemic has had profound effects on our daily lives and mental health. These effects may be even more significant for autistic adults and their families. Stress, sadness, frustration, loneliness, anxiety and fear are normal responses to the varied disruptions you are currently experiencing. These feelings may be exacerbated by other recent events, such as the murder of George Floyd and anti-racism protests occurring around the world.
Now, more than ever, it is important that we attend to our own mental health and the well-being of others in our households and communities. The focus of this special edition is to provide some basic steps to help promote mental health. While many of us are reaching out to others for support, it is important to remember that some people may have difficulty expressing their experiences, feel uncomfortable asking for help, or feel like they do not have someone to reach out to.
To help those who may be experiencing these barriers, it may be helpful to check in with family and friends and directly ask how they are doing. You can help dispel stigma by acknowledging how natural it is to experience negative emotions right now. We also hope that this newsletter will encourage you to take a minute to pause and assess how YOU are doing. It is important that we are each proactive in taking care of our own mental health before we try to help others.
Take care,
Vanessa H. Bal, PhD
Karmazin-Lillard Chair in Adult Autism
Director, RCAAS-
Psychological Services Clinic (PSC)
Director, LifeSPAN ASD Lab
Associate Professor, GSAPP
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FINDING TIME FOR YOURSELF
Kate Fiske
PhD, BCBA-D
Clinical Associate Professor-GSAPP
Director of Academic Training & Family Support Services
Douglass Developmental Disabilities Center (DDDC)
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With stay-at-home orders in place, adults’ living arrangements have changed substantially. College students and young professionals have returned home to live with their parents. Those living with partners or roommates find themselves vying for space in close quarters. Schools, adult day programs, and businesses have closed, leaving many adults trying to juggle family responsibilities and working from home. In these situations, learning to find time to engage in stress-reducing self-care activities is a critical piece of maintaining your mental health. However, finding and taking the time can be difficult for many. Here are some steps to help you set this time aside during the day:
- Identify activities that you enjoy doing by yourself. These activities may include taking a walk, reading, taking a shower, working on an art project, journaling, or listening to music. Identifying a pleasurable activity ahead of time will help you transition to it more quickly when time is available.
- Schedule time for yourself. Setting a reminder can help you take a break. You may have to be creative about when to take that time, such as waking up before others in your household to enjoy a cup of coffee, or listening to a podcast while you perform a household chore.
- Ask others to help you find time. Work with your family or housemates to organize moments for yourself. If your house is crowded, consider creating a schedule for a room you can have to yourself. If you are a caregiver, coordinate with others so that you can slip away for a few moments.
- Give yourself permission. Time for yourself may feel selfish or wasteful when other things need to get done. However, those moments can allow you to clear your head and return to the tasks at hand recharged. Allow yourself that time.
- Be kind to yourself. If you miss out on your time alone, practice self-compassion by forgiving yourself and trying again the next day. Time for yourself will be beneficial whenever you are able to take it.
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MINDFULNESS
Hyein Lee
Clinical PsyD Student-GSAPP
Norna Jules
Clinical PsyD Student-GSAPP
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Autistic adults are more likely to experience anxiety and depression in their lifetimes than other adults, leaving them particularly vulnerable to the mental health impact of recent events. Autistic adults and their families are also at increased risk for financial instability, health concerns, and social isolation during the pandemic. It is essential that we acknowledge these experiences and practice self-compassion and compassion for others. While anxiety and depression are natural responses, it is also important to recognize that negative thoughts and feelings can take up a lot of time and energy and keep us from noticing positive things in our lives and savoring the present moment.
The practice of
mindfulness
emphasizes focusing your attention on what is happening in the present moment. Mindfulness can help us to reframe experiences that we label as negative and be more open and accepting of our feelings. Research suggests that mindfulness-based therapies help to reduce depression and anxiety. If the concept of mindfulness still seems very vague, we have included several resources below for you to try it out for yourself. If you notice yourself caught up in distressing thoughts and feelings, give these exercises a try:
For some more exercises on practicing mindfulness, check out these apps:
Remember, just like when we try to learn other new skills, it takes practice to learn how to be mindful!
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THE DOWNSIDE OF SOCIAL MEDIA
May Yuan
Clinical PhD Student-GSAPP
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With social distancing orders in place, social media platforms are a great way to connect with others (see
Issue 4 of
On the Spectrum in Adulthood [OTSIA]
). When done safely, social media can have many benefits. Research has shown, however, that social media can sometimes negatively affect mental health. If you find you are comparing yourself to others, being presented with opinions that offend you, or repeatedly reading about others’ negative experiences, you may start to feel sad, frustrated, angry, or distressed. Next time you’re on social media, stop and focus on how you are feeling. If you feel bad, you may want to take a break from it and find something to do that makes you feel happy or positive.
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3 KEY STEPS TO MENTAL HEALTH
Gabrielle Gunin
Clinical PsyD Student-GSAPP
Jacqueline Shinall
Clinical PsyD Student-GSAPP
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When you or the adult on the autism spectrum in your life feel distressed, it can be hard to imagine adding something else to do to improve your mood. Sometimes making small changes to things that are already part of your day can be a great first step to making yourself feel better.
- Physical Activity: Research has demonstrated that physical activity releases chemicals in your brain that can help alleviate stress, depression, and anxiety. The World Health Organization (WHO) recommends that adults 18 years and older engage in at least 150 minutes of physical activity per week. Click here to see their suggestions for ways to be active. Choosing activities you enjoy and setting small goals can be helpful to get you started (e.g., begin walking for 5-minutes per day and increase by 1 minute per day instead of starting at 20).
- Sleep: Have you ever woken up after a bad night of sleep feeling cranky, irritable, and/or sad? Getting enough good quality sleep is essential for mental well-being. The Centers for Disease Control and Prevention (CDC) suggests that most adults require seven to nine hours of sleep per night. Click here to see tips for improving your sleep quality.
- Food: Eating nutritious foods can also contribute to mood and energy levels. Issue 2 of OTSIA gives great tips for healthy eating and exercise. Click here for an article from UNICEF for other ways to incorporate easy and affordable healthy eating habits during COVID-19 and beyond.
As highlighted in
Issue 1 of OTSIA
, establishing structure and rethinking routines can be helpful to reduce stress. Scheduling time for physical activity, setting consistent bed times to make sure you get enough sleep, and planning ahead for meals are great first steps toward feeling good!
It is important to know that if you are not feeling like yourself or if you are feeling stressed or lonely, you are
not
alone! If you or someone you know are experiencing significant levels of distress, please reach out to someone for support. Resources are provided in the red section at the right.
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Below is a list of free resources for you to text, call, or chat
with someone
if you are looking to talk about your experiences or feelings. Most resources below offer confidential supports and many allow you to remain anonymous, if you prefer.
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Identifying Local Autism Supports
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Click here
to access Autism Society of America’s “Autism Source.” Click “Mental Health Professional,” then select your state or input your zip code to see a list of local providers.
The Autism Response Team (ART) will also connect you with resources and help you find autism services and supports in your community. For more information,
click here.
Individuals local to the Rutgers community can
click here
for more information about services offered through the RCAAS-PSC.
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These resources are run by peers who have had personal experiences with mental health. They may have some training to speak with callers openly and empathically, but are not licensed mental health professionals.
Warmlines
are anonymous call lines, similar to hotlines, but for those seeking non-emergent peer-to-peer support. They can help you and are open to sharing their stories as well.
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If you are thinking about harming yourself or attempting suicide, tell someone
who can help right away. If you do not have someone in your household or family that you feel comfortable talking to in the moment, the
National Suicide Prevention Lifeline offers
resources run by counselors with specialized training to support people during times of crisis. The can be contacted in the following ways:
Call
:
1-800-273-8255
24 hours per day, seven days per week. You can also call 911.
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Mental Health America offers mental health information and resources on a variety of topics relevant to COVID-19.
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Check out these links for practicing mindfulness during COVID-19:
W
hat COVID-19 Can Teach Us About Mindfulness
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"Be there for others, but never leave
yourself behind.”
-Dodinsky
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Thank you to Amy Gravino, Relationship Coach-RCAAS, for editing this week's issue!
Dr. Bal just received a small grant to collaborate with GSAPP faculty member, Dr. Brian Chu, to adapt a Behavioral Activation treatment group to help autistic adults cope with feelings of anxiety, anger or depression.
More information to come in August!
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NEWSLETTER TEAM
Dr. James Maraventano, Editor-in-Chief
Rugved Deshpande, Circulation Manager
Kim Spinelli, Senior Copy Editor
Jennifer Santos, Layout & Design
Norna Jules, Resources
Contributor
Amy Gravino, Guest Editor
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