Strategies for managing uncertainty in these uncertain times

We are living in uncertain times, which is something of an understatement. Autistic people tend to struggle with uncertainty so the present situation is particularly disturbing and upsetting for us.

There is uncertainty around everything. How long are we going to be in shut down / lockdown for? How dangerous is COVID19? Will I contract it? Will those I love and care for contract it? Will I lose my job? Will I be able to find a job? Will the supermarket have enough of the things I need? Will the events I enjoy attending be cancelled? Will I need to self-isolate? If I do, will I be able to manage being in close quarters with family / housemates for two weeks? Will the virus mutate and become even worse? I could go on. 

Autistic people really struggle with this sort of thing but there are some strategies which can help with the uncertainty. Many of these centre around the principles of mindfulness and dialectical behaviour therapy. I could write quite a long post about mindfulness but will aim to keep it brief. Mindfulness practice is all about focusing on the problems in the present time, not worrying about the future and things you cannot change and not dwelling on the past. A mindfulness mindset involves being aware of the problems in the present and dealing with those. It is easy to catastrophise and worry about the worst happening but it isn’t very helpful for your mental health. Another issue is ruminating on the issues and spending all your spare time worrying. If you think about what is happening now and work on addressing the parts of it you can change as much as possible it is a much more helpful approach. Mindfulness also includes meditation practice which can be very helpful but isn’t for everyone. There are a number of mindfulness-based apps available including Smiling Mind (which I use regularly). Here is some information on mindfulness from an autistic perspective – that of my friend and coauthor Dr Emma Goodall: https://mindfulbodyawareness.com/interoception/

Another concept to help with uncertainty is called radical acceptance. Radical acceptance involves focussing on what has happened and accepting that it has happened and then moving forward to address what you can. It is related to mindfulness. It does not mean thinking what has happened is OK. The opposite of radical acceptance involves stewing over the past and being full of regret and shame. For example, you cannot change the fact that COVID19 is widespread and everyone is positionally at risk but you can choose to wash your hands frequently and take other precautions to stop you contracting it or spreading it. Radical acceptance is probably the hardest psychology skill to practice but it is a great way of minimising suffering and stress and to cultivate a sense of power and agency over what is going on in your life. Here is some additional information on radical acceptance: https://www.dbtselfhelp.com/html/radical_acceptance_part_1.html

There are some autistic-specific methods to reduce the impact of uncertainty. Probably the most commonly used is social stories. These are generally used for autistic kids but the premise can be adapted for adults. I would also recommend avoiding watching the news more than once a day in the current situation.

Uncertainly is not my friend and I suspect is not the friend of most other autistic people but it can be mitigated for. Be kind to yourselves in these uncertain times. I hope these strategies are helpful. I find it is hard to offer support and advice in such monumentally scary times but I do know the strategies I have presented help me. Go well and remember this time will pass.