Was the word ‘autism’ never on your radar until recently?

If you suspect your lifelong social struggles, intense interests, or sensory quirks could be signs of autism, it’s not the end of your world.

If you connect with any of those traits, you might be on the autism spectrum.

Albeit, mildly so – mild autism.

Now, the label of autism can be quite scary. It carries a lot of charge and stigma.

But in truth, understanding yourself from the perspective of mild autism can be transformative, providing a new lens for challenges and unlocking support and self-acceptance.

Let’s take a look at what it means to be on the mild autistic end of the spectrum as an adult.

What does it look like?

And how does it affect how you treat yourself?

Myths and Realities of Mild Autism

As autism commonly has been portrayed in the media, it’s created a range of stereotypes which often don’t apply to every individual case of autism, especially mild autism.

It can often lead to assumptions about capacity and unfair projections and expectations, which can in some cases lead to the objectification and devaluation of an individual.

Some common stereotypes include:

• “Just a little socially awkward”: The misconception that individuals with mild autism only experience minor social difficulties and do not face significant challenges.
• “Don’t need support or accommodations”: The belief that individuals with mild autism can manage without assistance due to their average or above-average cognitive abilities.
• “All highly intelligent or savants”: The assumption that all individuals with mild autism possess exceptional abilities in specific areas, such as memory or mathematics.
• “Cold, unfeeling, or lacking empathy”: The stereotype that individuals with mild autism do not experience or understand emotions, despite having deep emotional experiences and empathy.

Embracing Individuality & Autistic Authenticity

The key thing to remember about autism in all of its expressions whether it be mild or severe, is that the way it presents is equally unique as any neurotypical person may present. Underneath the cognitive and behavioural challenges of mild autism lies a unique human being.

There can be great joy and creativity that comes from simply allowing autism to be a part of your personality rather than labelling it as separate parts of oneself. Many people have talked about having to put on their ‘human suit’ for decades before finally accepting that they can just be exactly as they are – their whole authentic autistic self.

Neurodivergence can bring great creativity as well as great challenge. But whether there is challenge or not, everyone deserves the right within all societies and cultures to be able to express themselves authentically. What we are in need of is greater normalisation of autistic authenticity.

Defining Autism Spectrum Disorder (ASD)

Autism spectrum disorder (ASD) is a complex neurodevelopmental condition that includes a wide array of manifestations ranging from mild to severe.

The term “spectrum” indicates the range of symptoms, in terms of type and intensity that individuals with ASD may exhibit. Some individuals may need assistance in their daily routines while those with less severe forms of autism – mild autism – can manage independently with minimal support.

Core Areas of Difference

The diagnosis of ASD is based on two core areas of difference:

1. Social communication and interaction

   • Difficulty understanding and using verbal and nonverbal communication
   • Challenges with social reciprocity and maintaining relationships
   • Difficulty understanding social cues and interpreting others’ emotions

2. Restricted interests and repetitive behaviours

   • Intense focus on specific topics or activities
   • Inflexibility in routines and difficulty coping with change
   • Repetitive movements or speech patterns (e.g., hand flapping, echolalia)
   • Sensory sensitivities (e.g., aversion to certain sounds, textures, or lights)

Individuals with mild autism might exhibit these traits to a lesser extent compared to those with more severe forms of ASD.

It could be that they have great confidence in expressing themselves with a good vocabulary, an average to above intelligence but may still struggle with social interactions, interpreting nonverbal signals and adjusting to changes in their daily routines.

Another common trait amongst people with mild autism is the tendency to fixate on a specific topic, which can – but not always – lead to them excelling in certain areas, whether this be within the arts or sciences. This is often known as ‘high-functioning autism.

What Does “Mild Autism” Mean?

Mild autism or level one and spectrum disorder generally requires a lower degree of support and assistance to remain functioning in ‘regular society.’ However, even though there is a greater capacity for cognition in many areas, there are still difficulties in fulfilling tasks that many people take for granted.

These might include:

• Social communication and interaction: Assistance in navigating social situations, understanding social cues, and developing social skills through therapy, coaching, or social skills training.
• Organisation and planning: Help with executive functioning skills, such as time management, prioritisation, and task initiation, through assistance with breaking down tasks, providing visual schedules and reminders, and offering accommodations like extended time for assignments or flexible work arrangements.
• Sensory sensitivities: Accommodations to manage hypersensitivities or hyposensitivities to sensory stimuli, such as providing noise-cancelling headphones, flexible lighting options, or sensory-friendly environments, and helping individuals develop coping strategies for managing sensory overload.
• Anxiety and stress related to change: Support in adapting to new situations, transitioning between activities, and coping with unexpected changes in routine through therapy or coaching to develop coping strategies, providing advance notice of changes, using visual schedules, and offering reassurance and emotional support.
• Individualised support: Recognition that support needs may vary widely depending on the individual and the context, with some requiring minimal support in certain areas while others need more extensive assistance across multiple domains, and that support needs may change over time as individuals develop new skills, encounter new challenges, or experience shifts in their environment.

It is important to note that support needs may vary depending on the individual and the context, and what constitutes “mild” autism can be subjective.

Beyond the Label: Challenging Autistic Misconceptions

One of the biggest misconceptions surrounding “mild autism” is that the struggles experienced are somewhat trivial and not worth accommodating. However, this completely dismisses the very real challenges that individuals with mild autism face on a daily basis.

While it’s true most people on this end of the spectrum won’t require the same level of support as those with more severe forms of ASD, there can still be significant challenges which create roadblocks to living a truly empowered and independent life.

Some of this can be attributed to the term ‘mild’ itself, which can create the perception which leads others to underestimate the specific type of support that individuals require on this end of the spectrum. To counteract this, a more appropriate term might be “low needs autism,” or perhaps even using the DSM-5 term of level 1 autism more frequently.

Late Diagnosis: Why Mild Autism Might Be Missed

This lack of permission to be authentic is actually one of the key reasons why mild autism in adults is often diagnosed so late in life.

Due to the pressures we all face to fit into society from such an early age, many children learn how to mask and camouflage their symptoms during their school years.

Here are some other factors that may influence autism not being picked up until later in life:

• Masking and camouflaging: Autistic traits are hidden to fit in with societal expectations
• Misdiagnosis: Overlap of symptoms with other conditions (e.g., anxiety disorders, ADHD) leads to incorrect diagnoses
• Lack of awareness: Limited understanding of how autism presents in adults among professionals and the general public
• Stereotypes and misconceptions: Belief that autism is a childhood condition or only affects males, leading to under-recognition in adults and females
• Research focus: Autism research and diagnostic criteria primarily centred on children, resulting in a gap in understanding adult presentations
• Coping strategies: Developed coping mechanisms and learned masking that can hide challenges and make diagnosis more difficult
• Limited self-awareness: Lack of understanding or recognition of one’s own struggles and how they may relate to autism
• Access to experienced professionals: Scarcity of healthcare providers knowledgeable in diagnosing adult autism, making it harder to obtain an accurate assessment
• Fear of stigma: Avoidance of seeking a diagnosis due to concerns about discrimination or negative perceptions associated with autism
• Co-occurring conditions: Presence of other mental health conditions that may overshadow or mask autistic traits, complicating the diagnostic process

Impact on Life: Challenges in Relationships, Work, and Well-being

As much as autism can be related to difficulty in performing activities, one of the biggest hurdles of leading an integrated life within society is within relationships. Some of the biggest challenges that can be faced are within family, interpersonal dynamics and romantic relationships.

Let’s explore:

Building Connections: Navigating Friendships and Romantic Relationships

Individuals with mild autism as adults might find it challenging to establish and nurture friendships and romantic connections.

They could face issues in interpreting signals, understanding unwritten rules and articulating their feelings.

These obstacles may result in feelings of being socially distant, experiencing loneliness and encountering challenges in finding people who they can just themselves with

Here are some real-world examples of what some of the challenges might look like:

Difficulty interpreting social cues and nonverbal communication:

Sarah and her best friend Emily are having dinner together. During the meal Emily appears quieter than usual and seems preoccupied. Despite Emily’s signals, Sarah carries on talking about everything that happened in her day. Sarah is surprised when Emily vents her frustration, mentioning that she was looking for someone to listen to her issues that day.

Sensory sensitivities affecting physical intimacy:

Jackie and her boyfriend Mark have been together for several months. Sometimes when Mark tries to show affection by hugging or cuddling, Sarah flinches and pulls away. She finds certain forms of touch, such as tickling or stroking cause sensory overload and overwhelm. This situation often causes confusion and emotional distress for both Sarah and Mark.

Difficulty expressing emotions or providing emotional support:

Noro’s best friend, Rachel, calls her sobbing over a breakup. Sarah listens but finds it challenging to express the words to console Rachel. She provides practical advice and solutions, unintentionally making Rachel feel unacknowledged and alone in her emotions. This leaves Sarah feeling at a loss and frustrated as she struggles to offer her friend support.

Workplace Dynamics: Strengths, Accommodations, and Disclosure

Adults with autism often possess heightened capacities relating to an eye for detail, honesty and strong problem solving skills, which can be beneficial in the workplace. However, they might face challenges in social interactions, sensory overload and adjusting to changes in structure.

If the needs of an autistic person can be accommodated with flexible schedules, providing quiet work spaces and clear, direct communication then they can thrive at work instead of having to fight against systems that simply don’t work for them on a neurological level.

Disclosing one’s autism can be an empowering step forwards, although it still should be given careful consideration, due the degree of vulnerability it requires in the initial stages of opening up and whether one is ready for potential pushback from ‘misformed’ employers.

Here are some real-world examples of what some of the challenges might look like:

Challenges with social interactions:

During a team brainstorming session, Mike’s co workers engage in rapid, overlapping discussions, bouncing ideas off one another. Mike struggles to follow the fast moving conversation, which makes it hard for him to interject with his ideas. When he finally does speak up his blunt-direct feedback is misunderstood as criticism by some team members leading to a bit of tension within the group.

Sensory overload:

Lisa often finds the open-plan office where she works noisy and visually distracting with bright lights, colourful decorations and constant chatter. On particularly busy days, she feels overwhelmed and anxious, making it hard to focus on her design work. To cope with the distractions, she frequently wears noise cancelling headphones though this sometimes unintentionally creates a barrier between her and her coworkers.

Adapting to change:

David’s workplace recently introduced a change to their project management software. While his colleagues smoothly transitioned to the system, David faced challenges adapting to it, feeling unsettled and pressured. The unfamiliar interface posed difficulties for him, causing frustration as his usual work routine was disrupted. As a result, David experienced stress levels and encountered delays in meeting deadlines.

Mental Health and Self-Care: Managing Stress and Burnout

Autistic adults often face an increased likelihood of experiencing health issues such as anxiety and depression. The ongoing struggle to handle social interactions, sensory difficulties and societal norms can also result in long-term stress and exhaustion.

Having a reliable self-care routine is vital for all of us. But for individuals with autism, it really is important to have a solid repertoire of coping strategies and self-care activities that can be leaned into when things get tough:

Here are some real-world examples of what some of the challenges might look like:

Struggling with anxiety:

Jane is deeply immersed in an important project with a looming deadline. As the deadline draws near, she starts feeling more and more nervous about errors or unfavourable feedback from clients. This nervousness shows up in signs such as insomnia, lack of appetite and trouble focusing. Jane’s thoughts are consumed by worst case scenarios making it challenging for her to unwind and engage in her pastimes.

Recurring depression:

Following a string of social misunderstandings and feeling bombarded at work, Michel starts to feel swamped and despondent. She begins avoiding gatherings, calling off get togethers with friends and family. At home, she struggles to find the drive or enthusiasm to participate in hobbies she used to love, such as sketching or reading. Michel’s self-esteem takes a nosedive as she internalises the idea that she won’t ever belong or be truly comprehended by others.

Risk of burnout:

Andrew struggles to conceal her autistic traits and fit into the neurotypical culture of linearity. This constant battle leads to increased irritability, impatience towards both colleagues and loved ones. The combined weight of his sensory sensitivities, social expectations and work demands impacts his physical health, significantly. It leaves Andrew running on empty and facing burnout.

Seeking Support: Diagnosis and Strategies for Adulthood

For some, being diagnosed with autism, even mild autism, can feel somewhat overwhelming. It can be a complex and emotional experience to navigate as it may surface a lot of traumatic past experiences, relating to not feeling seen or heard

On the opposite side of the coin, there may be a huge sense of relief validation that may come from finally understanding why things haven’t been working the way you believe they should up to this point in life.

Navigating the diagnostic process and finding appropriate resources can be challenging, but with the right guidance, it can be an incredibly supportive and liberating experience.

Therapy and Support Options: Tailored Approaches for Mild Autism

As mild autism is more on the higher functioning end of the spectrum, there are different therapies and support options which would be more beneficial as opposed to traditional intervention strategies that might be used for those with more acute or severe symptoms.

Here are some of the primary options that might be suitable for enhancing the quality of life if you’re experiencing mild autistic symptoms:

Cognitive-behavioural therapy (CBT): CBT is a highly effective treatment for managing anxiety, stress, and negative thought patterns in adults with mild autism.

Social skills training: Social skills training is a valuable intervention for adults with mild autism who struggle with communication, understanding social cues, and building relationships.

Occupational therapy: Occupational therapists work with individuals to identify their unique sensory needs and develop strategies for managing sensory overload in daily life.

Mindfulness-based interventions: Mindfulness-based interventions, such as meditation and yoga, can be highly beneficial for adults with mild autism who struggle with emotional regulation and stress reduction.

Group therapy or support groups: Group therapy and support groups can provide invaluable opportunities for connection, shared experiences, and skill-building among peers with mild autism.

Individual coaching or mentoring: Individual coaching or mentoring can provide personalised guidance, goal-setting, and problem-solving support for adults with mild autism.

Psychoeducation: Psychoeducation is a crucial component of treatment for adults with mild autism, as it helps individuals better understand their diagnosis, strengths, and challenges.

Vocational support and job coaching: Vocational support and job coaching can be essential interventions for adults with mild autism who struggle with finding and maintaining employment.

Assistive technology and accommodations: Assistive technology and accommodations can play a crucial role in supporting the sensory needs, communication, and organisation of adults with mild autism.

Family therapy or couples counselling: Family therapy and couples counselling can be valuable interventions for improving relationships and communication between adults with mild autism and their loved ones.