Autism and Mental Health

What is autism?

Autism is a neurodiverse condition that affects how you think and react to things happening around you. It shows up differently in every person – that’s why it’s called a spectrum condition.

Autism isn’t something that needs to be cured. It’s just a different way of experiencing life. There’s nothing wrong with being autistic and you deserve to be accepted and supported just as you are.

No one knows exactly what causes autism, but research suggests it's genetic. It’s seen as a natural part of human diversity, just like having a different eye colour or height.

If you’re autistic, here are some things you might experience differently:

You might find things like tone of voice, gestures, or sarcasm hard to understand. You might take things literally, need more time to respond, or repeat words you hear (this is called echolalia).

It can also be tricky to read other people’s feelings or express your own. You might prefer time alone, avoid eye contact, not always look for comfort from others, or act in ways people don’t expect. That doesn’t mean you don’t care or want to connect – everyone communicates differently.

You might be extra sensitive to things like sounds, lights, textures, or temperature. Noises that others don’t notice, like music in a café, might be painfully loud. Touch, like hugging, might feel uncomfortable. And busy places like schools or shops can feel overwhelming.

We can all find change difficult, but if you’re autistic, unexpected changes can be particularly overwhelming. You might find it easier to stick to routines, like taking the same routes, wearing familiar clothes, or eating the same foods.

You might also feel the need to do repetitive movements, like rocking, flapping your hands, or twirling a pen. This is called stimming – it’s a way to self-soothe when you’re stressed, or it might just feel good.

Lots of autistic people have intense interests that they’re very passionate about. These interests can start when you're young and could either change over time or stay with you forever. Your interests can be a huge strength, helping you in school, work, and everyday life, but sometimes you might find they take up a lot of your focus and you don’t have time for other areas of your life.

Autism in women

People used to think autism was mostly found in men and boys, but that’s not true. Many women, girls, and non-binary people are autistic too.

If you’re a woman, it can often be harder to tell if you’re autistic. This is because women are more likely to hide their traits to fit in. This is called ‘masking’. You might copy how others act, stay quieter, or hide your feelings to seem more comfortable in social situations.

This can make it harder to get the right support. But things are slowly changing and lots more women are being diagnosed with autism now.

A person leaning against a wall and laughing.

Being diagnosed has helped me understand who I am and how I see things and begun to help me value the person I am rather than trying to be someone I am not.

Find out why Hannah is proud to be autistic

The link between autism and mental health

Autism isn’t a mental health problem, but if you’re autistic, you might find your mental health is affected more often. This isn’t your fault. It's because the world isn’t always set up in a way that supports you, and that can make things really tough.

Here are some difficult things you might experience if you’re autistic:

You might feel exhausted more often than others. Things like socialising, sensory overload, or masking your traits to fit in can take a lot out of you. This can lead to fatigue and, over time, burnout. It can make everyday things feel impossible.

Many autistic people experience fatigue and burnout. But recognising what drains your energy and finding ways to recharge can really help.

When everything becomes too overwhelming, you might experience a meltdown or shutdown.

A meltdown happens when you lose control because you feel completely overwhelmed by the situation. You might shout, cry, or lash out physically.

A shutdown is just as overwhelming but looks different from the outside. Instead of reacting outwardly, you might go quiet, freeze up, or feel unable to respond at all.

Unfortunately, people who don’t understand autism sometimes mistake meltdowns for tantrums or anger. Or they might assume a shutdown is you being rude. But these responses aren’t a choice – your body is simply reacting to too much stress.

Non-autistic people might not always understand or accept your differences, which can be really tough. You might find that people judge you for stimming, think you’re being rude if you avoid eye contact, or get impatient if you need more time to respond or take something literally. None of this is your fault, but experiences like this can be isolating and make you feel misunderstood.

The key for me was to find my true authentic self. Not the person I thought other people wanted me to be.

Autism and friendship: a letter to my younger self

Often, if you’re autistic, spaces and services won’t be designed to support your needs. For example, you might find public transport overwhelming, forms confusing, or phone calls stressful. These challenges aren’t your fault, but they can make everyday life more difficult.

Getting the right support for autism can be hard. It might take a long time to get an autism diagnosis, especially as an adult, and mental health services don’t always know how to provide the best support. Some people feel like they’re being passed between services, with no one taking responsibility for their care. All of this can be frustrating, but there are organisations that can support you if you need help.

If you’re autistic, you may be more likely to experience other conditions like:

Having more than one condition is called comorbidity. This can make everyday life more challenging, and can also lead to misdiagnosis, making it harder to get the right support.

Masking

Masking is when you hide or change the way you naturally behave to fit in or be accepted. You might do this at school, work, with friends, or even at home. This can look like:

forcing yourself to make eye contact
copying how others talk
holding in stims
planning conversations in advance

You might not even realise you’re doing it as it can become a habit over time. But masking can be really tiring, and doing it too much can affect your mental health. You deserve spaces where you can be yourself and where people accept you just as you are.

Intersectional experiences of autism

Anyone from any background can be autistic. But your experience of being autistic is also shaped by other parts of your identity, like your gender, race, faith, sexuality, or any disabilities you might have. These things all connect, making your experiences unique and sometimes complex.

Difficulties talking about mental health

In some communities or families, mental health might not be talked about openly, which can make it harder to ask for help. You might worry about being misunderstood, judged, or feel like you have to deal with things on your own. But there is always someone who can help, whether it be someone you know and trust, or a professional.
Extra barriers to support

If you’re from a Black, Asian or other minoritised background, you may find you’re faced with extra barriers to getting support. Professionals might not always understand your experiences and services are often not designed with your culture, values or beliefs in mind.
Understanding your gender

There isn’t much research yet on the link between autism and gender identity, but it’s thought that autistic people are more likely to question their gender or experience gender dysphoria. We don’t fully understand why this might be the case, and there’s still a lot to learn about how to best support autistic Trans and Non-binary people. What we do know is that every person’s experience of gender is valid and everyone deserves support.
Getting professional support

It’s important to feel comfortable with the person supporting you. The NHS doesn’t guarantee you can choose someone based on their background, but if you don’t feel at ease with the first professional you see, you can ask to speak to someone else. Some services might be able to offer support from someone who better understands your experiences, so it’s always worth asking.

We need more research, better understanding, and services that actually work for autistic people from all backgrounds. But if you need support now, these guides can help:

A boy sits on a park bench wearing a blue puffer jacket with his hands in his pockets. He is looking straight ahead as if deep in thought.

Autistic people often need more time. Allow yourself extra time to do things, whether that’s listening to instructions, communicating, carrying out daily tasks, managing change etc.

Get tips from Hassnat, 21, on how to navigate everyday life if you're autistic

Getting help and support for autism

Figuring out whether you're autistic and getting the right support can feel like a lot. The process of getting a diagnosis isn’t always straightforward, and you might not know how or where to turn for help. But understanding yourself better and finding the right support can make a huge difference. Whether you’re trying to get a diagnosis, looking for professional support, or just wanting to connect with other autistic people, there are options out there.

Getting a diagnosis

Getting an autism diagnosis can be a frustrating process. Waiting times for an assessment can be long, and often people struggle to get a referral in the first place. This is really tough. But for many autistic people, getting a diagnosis is an important step in understanding themselves and accessing the right support. So, if you think getting a diagnosis is what you need, it’s worth sticking it out. Here are the steps you can take.

1. Speak to someone

If you think you might be autistic, the first step is to talk to a professional. You could talk to your GP, a therapist, or a teacher if you’re still in school. They can offer advice and explain the next steps in your local area. It can help to write down your traits and experiences before you speak to someone.
2. Get a referral

If your GP agrees that an assessment is needed, they can refer you to a specialist autism diagnostic service. The service you get will depend on your age, where you live, and if you have any other conditions. You may be able to self-refer in your local area, but referrals are usually made by a GP.
3. Get a second opinion if needed

If your GP or another professional does not agree to refer you, you have the right to ask for a second opinion. If they believe your difficulties are due to another condition, they may refer you for a different type of assessment.
4. Attend the assessment
For your assessment, a team of specialists will:

ask you to fill in one or more questionnaires about yourself and your experiences

gather information from people who know you well

observe how you interact with others

read reports from your GP about any other challenges you might have
5. Receive your diagnosis

When the assessment is complete, you’ll be given a report from the team or receive it in the post.

Autism is a lifelong condition, so the report will be used throughout your life.
6. Get another referral if you disagree

If your report says you are not autistic, but you don’t agree, you should first ask the assessment team why they came to this result. If you still don’t agree, you can ask the GP to refer you to another team for a second opinion or pay for a private assessment.

In England, you have the legal right to choose which NHS service carries out your autism assessment. Your GP should tell you about this option and help you decide which service is best for you.

To use ‘Right to Choose’, you must:

be registered with a GP in England
not be in prison
not be detained under the Mental Health Act
not be in the armed forces
not need urgent tests or be in hospital care

Some people choose this option because it may mean a shorter wait or a more convenient location for their assessment.

‘Right to Choose’ is only available in England. It does not apply in Wales, Scotland, or Northern Ireland.

Some people choose to pay for a private assessment. They can be much quicker than NHS ones and you don’t need a referral from a GP or health professional. But they can also be expensive.

If you go private, make sure the provider follows national guidelines and is registered with a professional body like the Health Care Professional Council (HCPC). You can search for private assessment providers using the National Autistic Society’s Autism Services Directory.

Two girls sitting in a bedroom. One is showing the other something on her phone.

Finding support through online communities

Connecting with other autistic people online can be a great way to share experiences, find advice, and feel seen. Many people find it helpful to talk to others who just get it, without having to explain everything. You can search for group meetups using the National Autistic Society’s branch finder.

The National Autistic Society online community also offers forums where you can chat with others, and Ambitious About Autism’s Youth Network is a space for young autistic people to connect and share their experiences.

Therapy and counselling

Therapy and counselling can be a great way to understand yourself better, no matter where you are on your journey. You might be looking for strategies to navigate everyday life or support in processing your diagnosis.

Whatever your reason, it’s important to find a therapist who understands autism and can work in a way that suits you. Your GP might be able to refer you, or you could refer yourself through the NHS. But if you’re considering paying for private therapy, it’s worth checking if the therapist has experience working with autistic people before you start sessions. A good therapist should be open to adapting things to make sure you feel comfortable, like how they communicate, the environment, or the way they run sessions.

You can search for therapists who are more likely to be autism-friendly using the National Autistic Society’s Autism Services Directory or the British Association for Counselling and Psychotherapy.

Get more advice on therapy

Two young Muslim women in headscarves talking.

I went 17 years of my life feeling like the odd one out and blaming myself, but all along my brain has just been wired differently to a neurotypical person.

Read how Fab, 17, navigates life as a late-diagnosed autistic teen

Everyday tips for looking after your mental health

Everyday life can often feel challenging if you’re autistic. But there are changes you can make to avoid getting overwhelmed. Everyone will need something different, so it’s about finding what works for you, but here are some practical tips that might help.

Make time for rest

Taking breaks before you reach the point of feeling exhausted or burnt out can help you manage your energy levels. This could mean spending time alone to recharge, stepping outside for fresh air, or taking movement breaks. Even short pauses between activities can make a big difference.
Take time off from masking

Constantly masking your traits to fit in can be exhausting. If you’re feeling drained, it can help to find ways to recover, like spending time with someone you feel comfortable being yourself with, having time alone, or doing something you enjoy.
Try energy accounting

Energy accounting is about understanding what makes your energy levels go up and down. Once you know what makes your energy change, you can work out how to balance it. For example, your energy might be drained from being in noisy places but go up again after quiet time alone. If you know this, you can balance out your time in busy places with doing quiet things at home to feel better.

Non-autistic people don’t always say exactly what they mean. They might use sarcasm, vague language, or add extra details to be polite or friendly. If you’re autistic, this can make conversations confusing. You might find it hard to tell when someone isn’t being literal or not understand why people don’t always like honesty. Here are some tools to help when talking to others.

Say if the meaning is unclear: Let people know if you don’t understand something. Don’t assume they already know.
Ask questions: Ask extra questions, especially to teachers, parents or people you work with. You could also ask to have the explanation in writing to help you process the information.
Get information in advance: Try and get information sent to you ahead of time, like interview questions, room layouts, timetables, or what people expect from you.
Ask to see it in action: If words aren’t enough, ask for a physical example. Seeing something in action can make it clearer.
Get extra time: Give yourself extra time when needed, like for exams or when recovering from a tiring task. This can help you process information.
Try other ways of communicating: If speaking feels too much, try texting, writing, signing, or using objects to communicate instead.

Change can be difficult for everyone, but if you're autistic, unexpected changes – big or small – can feel particularly overwhelming. Having structure and routine can make things easier to manage. Here are some things that can help you plan your day and make it more predictable:

Plan ahead: If you’re going to an event, plan ahead by knowing the exact location, what the environment will be like, and what the timetable of the day will be.
Bring what you need: Take items that help you feel comfortable, like ear defenders or a fidget toy.
Know what food you need: Check if there’s food available where you’re going. Plan what you’re going to eat and where. Or bring your own if you need.
Keep doing familiar things: Sticking to familiar patterns, like eating the same foods, wearing certain clothes for specific activities, or listening to familiar music can make it easier to handle any unexpected changes that might come up.
Break tasks into smaller steps: Breaking things down can make them feel more manageable. It’s okay if you only achieve one step at a time before needing a rest.
Use tools to stay organised: Timetables, to-do lists, and calendars can help create structure, so you don’t feel overwhelmed by what you need to get done.

If you experience sensory overload, there are changes you can make to help you feel more comfortable and in control. Everyone’s sensory needs are different, so it’s about finding what works for you. Here are some things you can try:

Use sensory tools: Fidget toys, weighted blankets, or chewable jewellery can help with focus and self-regulation. For example, a fidget toy might help during lessons or meetings, and a weighted blanket could make it easier to relax at night.
Wear comfortable clothing: Soft, seamless, or loose-fitting clothes can be less irritating on your skin. If tags and labels bother you, try cutting them out. Choose clothes with materials that feel comfortable to you.
Block out noise: If loud noises feel overwhelming, try earplugs, noise-cancelling headphones, or playing background music to soften unwanted sounds. Some people find that wearing a hood or hat can also help block out distractions.
Carry snacks with you: If you struggle with food textures or eating in new places, carry snacks with you that you like. Knowing you have a safe food option can make eating out or traveling less stressful.

Your surroundings can have a big impact on how you feel. If certain things in your environment make it harder to focus, stay calm, or feel comfortable, there may be changes you can ask for. Whether you're at school, work, or any other setting, speak to a teacher, your manager, or a trusted person about adjustments you’d like to make. Here are some changes you could ask for:

Adjust the lighting: Bright lights or flickering bulbs can be overwhelming. You could ask to sit somewhere with natural light, have access to a dimmer switch, or use a lamp instead of overhead lighting. Some people find tinted glasses or wearing a cap can also help.
Sit somewhere that works for you: Where you sit can make a big difference. If you’re in a classroom or office, you might prefer sitting near a window, at the back of the room, or in a quieter space to avoid distractions.
Use a visual timetable: Having a clear visual timetable can make routines and expectations easier to follow. This could be a printed timetable, a whiteboard, or an app on your phone.
Have a safe space for breaks: If things feel overwhelming, having a designated quiet area to take a break can help. This could be a separate room, a quiet corner, or a specific seat where you feel comfortable.

Some research suggests that autistic people might be more likely to have low levels of certain vitamins, like B12 and folate. This might be because you prefer to follow a more restricted diet. There isn’t much research on this, but we do know that these vitamins are important for your overall health and wellbeing.

When you don’t get enough of these vitamins, it can make you tired, irritable and unfocused. For some, it can lead to symptoms of depression or anxiety. So even though the research is limited, it’s still important to have these vitamins in your diet.

Folate is found in foods like leafy greens, nuts and beans. B12 is found naturally in animal products, so if you're a vegan or vegetarian, you may not be getting enough, and taking a B12 supplement could be helpful. Talk to your GP for more advice.

If you think you might be low in B12 or folate, talk to your doctor. They can test your levels to see if you have a deficiency.

Three young people sitting together in a classroom. They are smiling while looking at their mobile phones.

I am far more sensitive to sensory input, especially noise and unwanted touch, and go into shutdown a lot more easily, especially in busy environments.

Get tips from Lily, 25, on coping with autistic burnout

Supporting someone with autism

If someone in your life is autistic, there are things you can do to support them in a way that respects their needs and experiences. Everyone is different, so it’s best to ask the person what works for them, but these tips might help.

Learn about autism

Take time to really understand autism and the challenges that autistic people can face. Reading this guide is a great start, and there’s lots of information on the National Autistic Society website.
Communicate clearly

Use their name at the start of a sentence. Use direct language and avoid sarcasm or metaphors unless you explain them. If you’re unsure whether they’ve understood, check in with them rather than assuming. Give time for them to process what you’ve said.
Listen and ask questions

If something they’ve said isn’t clear, ask specific questions rather than making assumptions. Some autistic people find open-ended questions overwhelming, so breaking things down – like asking “Did you enjoy maths?” instead of “How was your day?” - can make conversations easier.
Be mindful of sensory needs

Bright lights, loud noises, or strong smells can feel overwhelming for autistic people. Be mindful of the environment and how it might be impacting them. If they seem overwhelmed, offering a quiet space or giving them time to regulate can make a big difference.
Help with routine and change

Structure and routine can really help to reduce stress. If a change is coming up, give as much notice as possible and help them plan for it by discussing why it’s happening and what to expect. Visual supports, like timetables or reminders, can help.
Look after yourself

Supporting someone is important, but so is your own wellbeing. Make sure you’re taking time for yourself and reaching out for support if you need. Our guide to supporting a friend and our guide to self-care can help.

Real stories from autistic young people

Get help now

If you’re autistic, or think you might be, and you're struggling with your mental health, here are some services that can really help.

National Autistic Society

Offers support to autistic people and their families. They have a a wide range of information about autism – from what autism is, to diagnosis, to socialising and relationships.

National Autistic Society
Childline

If you’re under 19 you can confidentially call, chat online or email about any problem big or small.

Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.

Can provide a BSL interpreter if you are deaf or hearing-impaired.

Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.

Opening times:

24/7

0800 11 11

Childline
Samaritans

Whatever you're going through, you can contact the Samaritans for support. N.B. This is a listening service and does not offer advice or intervention.

Opening times:

24/7

116123

jo@samaritans.org

Samaritans

More information and advice

This page was reviewed in April 2025.

It was co-created with young autistic people.

We will next review the page in 2028.

YoungMinds is a proud member of PIF TICK – the UK's quality mark for trusted health information.

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