55 Ways to Beat Depression: Tips for Adults with Aspergers and HFA

Many, if not most, adults with Aspergers (or High Functioning Autism) will experience some significant bouts of depression from time to time. So if that has happened to you – you’re not alone. Depression drains your energy, hope, and drive, making it difficult to do what you need to feel better.

But while overcoming bouts of depression isn’t quick or easy, it’s far from impossible. You can’t beat it through sheer willpower, but you do have some control—even if your depression is severe and stubbornly persistent.

You can make a huge dent in your depression with simple lifestyle changes (e.g., exercising every day, avoiding the urge to isolate, challenging the negative voices in your head, eating healthy food instead of the junk you crave, carving out time for rest and relaxation, etc.). Feeling better takes time, but you can get there if you make positive choices for yourself each day and draw on the support of others.

Recovering from depression requires action. But taking action when you’re depressed is hard. In fact, just thinking about the things you should do to feel better (e.g., going for a walk, spending time with friends, etc.) can be exhausting. It’s the Catch-22 of depression recovery. The things that help the most are the things that are most difficult to do. But there’s a difference between difficult and impossible.

For all you Aspies out there, below are some very important tips for dealing with – and ridding yourself of – depression. Pick one or more (preferably several) of these techniques. Some will work – others won’t. So you can expect a short trial-and-error period until you find the right combination of techniques that work for you.

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1. Accompany someone to the movies, a concert, or a small get-together.

2. Aim for 8 hours of sleep. Depression typically involves sleep problems. Whether you’re sleeping too little or too much, your mood suffers. Get on a better sleep schedule by learning healthy sleep habits.

3. Allow yourself to be less than perfect. Many depressed people are perfectionists, holding themselves to impossibly high standards and then beating themselves up when they fail to meet them. Battle this source of self-imposed stress by challenging your negative ways of thinking.

4. Ask a loved one to check in with you regularly.

5. Avoid all-or-nothing thinking: Looking at things in black-or-white categories, with no middle ground (“If I fall short of perfection, I’m a total failure.”)

6. Avoid diminishing the positive: Coming up with reasons why positive events don’t count (“She said she had a good time on our date, but I think she was just being nice.”)

7. Avoid emotional reasoning: Believing that the way you feel reflects reality (“I feel like such a loser. I really am no good!”)

8. Avoid jumping to conclusions: Making negative interpretations without actual evidence. You act like a mind reader (“He must think I’m pathetic.”) or a fortune teller (“I’ll be stuck in this dead end job forever.”)

9. Avoid labeling: Labeling yourself based on mistakes and perceived shortcomings (“I’m a failure; an idiot; a loser.”)

10. Avoid overgeneralization: Generalizing from a single negative experience, expecting it to hold true forever (“I can’t do anything right.”)

11. Avoid 'shoulds’ and ‘should-nots’: Holding yourself to a strict list of what you should and shouldn’t do, and beating yourself up if you don’t live up to your rules.

12. Avoid the mental filter: Ignoring positive events and focusing on the negative. Noticing the one thing that went wrong, rather than all the things that went right.

13. Boost your B vitamins. Deficiencies in B vitamins such as folic acid and B-12 can trigger depression. To get more, take a B-complex vitamin supplement or eat more citrus fruit, leafy greens, beans, chicken, and eggs.

14. Call or email an old friend.

15. Challenge negative thinking. Depression puts a negative spin on everything, including the way you see yourself, the situations you encounter, and your expectations for the future. But you can’t break out of this pessimistic mind frame by “just thinking positive.” Happy thoughts or wishful thinking won’t cut it. Rather, the trick is to replace negative thoughts with more balanced thoughts.

16. Confide in a counselor, therapist, or clergy member.

17. Consider taking a chromium supplement. Some depression studies show that chromium picolinate reduces carbohydrate cravings, eases mood swings, and boosts energy. Supplementing with chromium picolinate is especially effective for people who tend to overeat and oversleep when depressed.

18. Cultivate supportive relationships. Getting the support you need plays a big role in lifting the fog of depression and keeping it away. On your own, it can be difficult to maintain perspective and sustain the effort required to beat depression. But the very nature of depression makes it difficult to reach out for help. However, isolation and loneliness make depression even worse, so maintaining your close relationships and social activities are important. The thought of reaching out to even close family members and friends can seem overwhelming. You may feel ashamed, too exhausted to talk, or guilty for neglecting the relationship. Remind yourself that this is the depression talking. You loved ones care about you and want to help.

19. Do something spontaneous.

20. Do things you enjoy (or used to). While you can’t force yourself to have fun or experience pleasure, you can choose to do things that you used to enjoy. Pick up a former hobby or a sport you used to like. Express yourself creatively through music, art, or writing. Go out with friends. Take a day trip to a museum, the mountains, or the ballpark. Push yourself to do things, even when you don’t feel like it. You might be surprised at how much better you feel once you’re out in the world. Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.

21. Don’t skip meals. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours.

22. Eat a healthy, mood-boosting diet. What you eat has a direct impact on the way you feel. Aim for a balanced diet of protein, complex carbohydrates, fruits and vegetables.

23. Expose yourself to a little sunlight every day. Lack of sunlight can make depression worse. Make sure you’re getting enough. Take a short walk outdoors, have your coffee outside, enjoy an al fresco meal, people-watch on a park bench, or sit out in the garden.

24. Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas can boost serotonin levels without a crash.

25. Get regular exercise. When you’re depressed, exercising may be the last thing you feel like doing. But exercise is a powerful tool for dealing with depression. In fact, studies show that regular exercise can be as effective as antidepressant medication at increasing energy levels and decreasing feelings of fatigue. Scientists haven’t figured out exactly why exercise is such a potent antidepressant, but evidence suggests that physical activity triggers new cell growth in the brain, increases mood-enhancing neurotransmitters and endorphins, reduces stress, and relieves muscle tension—all things that can have a positive effect on depression.

26. Go for a walk with a workout buddy.

27. Have lunch or coffee with a friend.

28. Help someone else by volunteering.

29. Join a support group for depression. Being with others who are dealing with depression can go a long way in reducing your sense of isolation. You can also encourage each other, give and receive advice on how to cope, and share your experiences.

30. Keep a “negative thought log." Whenever you experience a negative thought, jot down the thought and what triggered it in a notebook. Review your log when you’re in a good mood. Consider if the negativity was truly warranted. Ask yourself if there’s another way to view the situation. For example, let’s say your boyfriend was short with you and you automatically assumed that the relationship was in trouble. But maybe he’s just having a bad day.

31. Keep stress in check. Not only does stress prolong and worsen depression, but it can also trigger it. Figure out all the things in your life that are stressing you out. Examples include: work overload, unsupportive relationships, taking on too much, or health problems. Once you’ve identified your stressors, you can make a plan to avoid them or minimize their impact.

32. Know when to get additional help. If you find your depression getting worse and worse, seek professional help. Needing additional help doesn’t mean you’re weak. Sometimes the negative thinking in depression can make you feel like you’re a lost cause, but depression can be treated and you can feel better! Don’t forget about these self-help tips, though. Even if you’re receiving professional help, these tips can be part of your treatment plan, speeding your recovery and preventing depression from returning.

33. List what you like about yourself.

34. Listen to music.

35. Meet new people by taking a class or joining a club.

36. Minimize sugar and refined carbs. You may crave sugary snacks, baked goods, or comfort foods such as pasta or french fries. But these “feel-good” foods quickly lead to a crash in mood and energy.

37. Omega-3 fatty acids play an essential role in stabilizing mood. Foods rich in certain omega-3 fats called EPA and DHA can give your mood a big boost. The best sources are fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed.

38. Pets can make you happier and healthier. While nothing can replace the human connection, pets can bring joy and companionship into your life and help you feel less isolated. Caring for a pet can also get you outside of yourself and you a sense of being needed—both powerful antidotes to depression. And the research backs it up. Studies show that pet owners are less likely to suffer from depression or get overwhelmed by stress.

39. Practice relaxation techniques. A daily relaxation practice can help relieve symptoms of depression, reduce stress, and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or meditation.

40. Read a good book.

41. Schedule a weekly dinner date with someone special.

42. Socialize with positive people. Notice how people who always look on the bright side deal with challenges, even minor ones, like not being able to find a parking space. Then consider how you would react in the same situation. Even if you have to pretend, try to adopt their optimism and persistence in the face of difficulty.

43. Spend some time in nature.

44. Start small and stay focused. The key to depression recovery is to start with a few small goals and slowly build from there. Draw upon whatever resources you have. You may not have much energy, but you probably have enough to take a short walk around the block or pick up the phone to call a loved one. Take things one day at a time and reward yourself for each accomplishment. The steps may seem small, but they’ll quickly add up. And for all the energy you put in to your depression recovery, you’ll get back much more in return.

45. Take a long, hot bath.

46. Take care of a few small tasks.

47. Take care of yourself. In order to overcome depression, you have to take care of yourself. This includes following a healthy lifestyle, learning to manage stress, setting limits on what you’re able to do, adopting healthy habits, and scheduling fun activities into your day.

48. Talk to one person about your feelings.

49. Think outside yourself. Ask yourself if you’d say what you’re thinking about yourself to someone else. If not, stop being so hard on yourself. Think about less harsh statements that offer more realistic descriptions.

50. Try to keep up with social activities even if you don’t feel like it. When you’re depressed, it feels more comfortable to retreat into your shell. But being around other people will make you feel less depressed.

51. Turn to trusted friends and family members. Share what you’re going through with the people you love and trust. Ask for the help and support you need. You may have retreated from your most treasured relationships, but they can get you through this tough time.

52. Watch a funny movie or TV show.

53. Write in your journal.

54. Pray (if you’re a spiritual person) for guidance, peace, joy and prosperity.

55. Be patient with yourself as you try these “depression-busting” techniques. Experiment. Dump the ones that don't work. Keep the ones that do!

Good Luck!

==> Living with an Aspergers Partner: Help for Struggling Couples

==> Skype Counseling for Struggling Couples Affected by Asperger's and HFA

Tips for the Socially-Awkward Individual with ASD

Are you unsociable? I don’t mean in the sense that you are “criminal-minded” and out to get people or do them harm. I mean do you feel awkward in many social situations, and as a result, attempt to avoid many interpersonal encounters. If you answered yes, you’ve got plenty of company -- almost half of all adults with Aspergers (High Functioning Autism) consider themselves "unsociable."

Unsociability (to coin the term) in ASD adults, teens, and children is a form of excessive self-focus (i.e., a preoccupation with your thoughts, feelings and physical reactions). When I talk about unsociability, I am talking about three characteristics that involve a sense of self:

1. excessive negative self-evaluation
2. excessive negative self-preoccupation
3. excessive self-consciousness

Although many people on the spectrum of all ages experience unsociability, the effects of it -- from mild social awkwardness to totally inhibiting social phobia -- can have a severe impact on real-life situations (e.g., finding and advancing in a job, developing close personal relationships, etc.). Unsociable people on the spectrum experience difficulty meeting people, initiating and maintaining conversations, deepening intimacy, interacting in small groups and in authority situations, and with asserting themselves.

Those who live with ongoing unsociability don't take advantage of social situations, date less, are less expressive verbally and non-verbally, and show less interest in other people than those who are more sociable. As a result, unsociable individuals may find difficulty asserting themselves in the workplace and in interpersonal interactions.

Unsociability tends to manifest itself during periods of change, which came in many forms as the child with ASD was growing up. Having problems in school, with bullies, with parents, with teachers and peers – it’s during these periods of transition that unsociability kicks-in as a coping mechanism for the young Aspie as he attempts to protect himself. There are almost as many different stories about why a young person with ASD became unsociable as there are people on the spectrum.

Although unsociability varies from person to person, there are commonalties that help define how unsociability works:

1. Unsociable individuals avoid situations that involve interaction with others, particularly strangers or authority figures (called "approach avoidance"). Unsociable individuals truly want to be social, but for some reason, they feel like they can’t. And that’s the typical pain of unsociability -- when they want something they can’t have.

2. Unsociable individuals tend to be slow to warm up in social situations. They may go to an event and stay 10 minutes, then leave. They haven’t given themselves enough time to warm up -- they need to stay longer. One mistake unsociable individuals make is, if a party starts at 8 p.m., they’ll go at 9 p.m. But showing up late actually works to their disadvantage. They should show up early, maybe at 7:30 p.m., get used to the surroundings, and greet people one-on-one as they arrive, so by 9 p.m., they are comfortable.

 

==> Relationship Skills for Adults Affected by Aspergers and High-Functioning Autism

3. Unsociable individuals have what I call a “small comfort zone.” These individuals have friends and a social network – but it’s a small circle. They tend to do the same things with the same people again and again, because they feel at ease in a situation they know. As a result, they won’t try new situations, or they restrict their contacts. They might be at a social function and see someone new they’d like to talk to, but they won’t step-out of their comfort zone. They truly want to expand their comfort zone, but they feel they can’t, so they’re stuck.

Statistics also show that unsociable individuals tend to have more trouble than sociable ones when it comes to advancing in a career. Under-employment, being stuck in a job that requires less skill or training than you possess, uneasy work relationships, and slower advancement mark the careers of unsociable Aspies. Research shows that the more unsociable a person is, the less prestigious her last job title tends to be. Almost every lucrative career requires solid communication skills, an assertive personality, and an astute sense of office politics.

Research differentiates between unsociability and introversion, although they are related. Introverts prefer solitary to social activities, but do not fear social encounters like unsociable people do. If you see two people standing by a wall at a party, the introvert is there because he wants to be. The unsociable person is there because he feels like he has to be. In fact, some unsociable individuals often attempt to force themselves to be extroverted. The problem with this strategy is it’s incomplete. Once an unsociable person is at the party or event, he thinks that’s all he has to do. But that’s just the first step. Unsociable Aspies have trouble taking the next step -- approaching people and making conversation.

One way to deal with this is to master the art of “small talk.” Unsociable individuals say, once they’re in a conversation, they’re OK. The problem is initiating it. So, the person would do well to learn “small talk.”

The by-products of social anxiety can consist of depression, self-medication (often with alcohol), family distress, and an inability to compete in our stressful, competitive society characterized by poor performance and a lack of productivity. Although medications exist to help these individuals deal with anxiety and depression, there is no magic pill for social awkwardness.

It is important to recognize that unsociability is a consequence of inadequate social skills, which are not improved just by taking a pill. The problem is that medications don’t always work, because people use them incompletely. Sure, they may reduce your anxiety, but just because you’re calm doesn’t mean you’re ready to go to the next step. So, some people on the spectrum take a Valium, for example, and go to social functions in a relaxed state, but they still don’t know what to do.

Unsociability may also become a self-handicapping strategy -- a reason or excuse for anticipated social failure that, over time, becomes a crutch. For example, the individual may say to herself, “I just can’t do it.”

 

==> Relationship Skills for Adults Affected by Aspergers and High-Functioning Autism

There is a misperception of unsociable people with ASD. People tend to think of unsociability as a negative trait, but that’s because they don’t understand it. I talk about becoming successfully unsociable. It involves realizing that there’s nothing wrong with you. Most people don’t care about you, they care about themselves. It’s very liberating when you realize this.

Being unsociable does not mean your professional and personal achievements are limited. Unsociable individuals can succeed on the job as well as initiate and maintain close relationships. The key to unsociability is truly in the heart. Instead of being self-conscious, be other-focused -- be concerned with other people. When you start to show that you’re approachable, it makes it easier for people to approach you. Get involved with the lives of other people, and in doing so, they will help themselves, too.

Unsociability is not a disease – and you were NOT born unsociable. You “learned” how to be unsociable as a way to deal with the stress that came with “mind-blindness.” Mind-blindness can be described as an inability to develop an awareness of what is in the mind of another human. It is not necessarily caused by an inability to imagine an answer, but is often due to not being able to gather enough information to work-out which of the many possible answers is correct. However, practicing “the art of showing (or faking, as the case may be) interest in others” can be a powerful force in moving the ASD individual to “sociability.”

Resources for Neurodiverse Couples:

==> Online Group Therapy for Men with ASD

==> Online Group Therapy for NT Wives

==> Living With Aspergers: Help for Couples 

==> One-on-One Counseling for Struggling Individuals & Couples Affected by Asperger's and High-Functioning Autism  

==> Online Group Therapy for Couples and Individuals Affected by Autism Spectrum Disorder

 ==> Cassandra Syndrome Recovery for NT Wives

If You Have ASD [level 1], You May Be Smarter Than The Average Neurotypical

There are several signs that could mean you’re smarter, as proven by science. What’s even more amazing is that many of these signs seem like some of the traits of ASD-Level 1 and Aspergers.

There are 9 different types of intelligence:

1. Bodily-kinesthetic (body smart)
2. Existential (life smart)
3. Interpersonal (people smart)
4. Intra-personal (self-smart)
5. Linguistic (word smart)
6. Logical-mathematical (number/reasoning smart)
7. Musical (sound smart)
8. Naturalist (nature smart)
9. Spatial (picture smart)

Believe it or not (do your own research if you’re skeptical), very smart people have the following traits. They are:

•    Messy

•    Lazy

•    Cat lovers

•    Chocolate lovers

•    Shy

•    Likely to talk to themselves

•    Worriers and over-thinkers

•    Very inquisitive

•    Sarcastic

•    Not interested in fashion

•    Cognitively hyperactive

•    Night owls

•    Forgetful

•    Avid readers

Let’s look at each of these traits further. If this sounds like you, you may just be smarter than you’re giving yourself credit for:

1. Are you a slob? Were you taught to feel bad about yourself for being messy, disorganized or unkempt? Studies suggest that the messy desk (for example) of geniuses is linked to their intelligence. Smart people don’t spend much time cleaning and organizing everything; thus, their mind is occupied with more important stuff.

2. Are you lazy? People with high IQ are less active than average people. Do you often get bored if not given a challenging task? Then you just might be a genius. Some of the greatest invention were made out of laziness (e.g., a remote control).

3. Do you favor cats over dogs? Cat lovers are more introverted, open-minded, and more likely to be non-conformists.

4. Do you crave chocolate? People who eat chocolate at least once a week perform better in a range of mental tests involving memory and abstract thinking as compared to the general population.

5. Do you have social anxiety? People who have anxiety are constantly analyzing their environment. Do you often reflect on what is happening, formulate ideas, and process a lot of information at once? This requires a lot of intelligence. Studies support the idea that socially anxious people are generally more intelligent.

6. Do you talk to yourself? Then you might be a genius, or at least you’re an intelligent human being, studies have found.

7. Do you over-think shit? People who over-think a lot are more creative. Worrying comes from an innate ability to imagine vividly. When you catch yourself over-thinking, utilize your creative imagination to discover solutions.

8. Are you highly inquisitive? Smart people are always interested in the ‘hows’ and ‘whys’ behind everything. They find themselves asking a lot of questions, reading a lot, and observing everything with curiosity.  Do you have a childlike zeal to learn and consume new information? Then you just might be a genius.

9. Are you a smart-ass? Smart people are sarcastic. Smart-ass individuals have a certain wit that implies intelligence. Studies suggest a link between sarcasm and creativity. People who use sarcastic humor are more likely to be intelligent, because it requires more thought.

10. Could you give a shit less about fashion? Smart people don’t care much about fashion. Do you want to spend your time and thinking abilities on bigger issues than fashion? Then you just might be a genius.

11. Are you hyperactive? Smart people have very hyperactive brains. Are you often “stuck” in your own ideas and philosophies? It’s just a sign that you are smarter than the average bear.

12. Are you a night owl? Smart people like to stay up late.  Studies show that people who are more intelligent are more nocturnal than their less intelligent counterparts. Recent technological advances make your brain reach for expertise in areas of special interest, and to search for stimulation at night, ignoring the impulse to rise and fall with the sun like your ancestors.

13. Are you scatterbrained? Is your mind preoccupied with thinking about several things at a time? Do you often forget about basic things (e.g., where you put your phone or keys)? Then you just might be a genius. You’re spending your mental energy on the larger things in life.

14. Are you obsessed with reading? Smart people read a lot.  Do you love learning about how things work and expanding your horizons? Then you just might be a genius.

Resources for Neurodiverse Couples:

==> Online Group Therapy for Men with ASD

==> Online Group Therapy for NT Wives

==> Living With Aspergers: Help for Couples 

==> One-on-One Counseling for Struggling Individuals & Couples Affected by Asperger's and High-Functioning Autism  

==> Online Group Therapy for Couples and Individuals Affected by Autism Spectrum Disorder

 ==> Cassandra Syndrome Recovery for NT Wives

The Deceptiveness of Anxiety

The reason that most people with Aspergers (AS) have chronic anxiety is because anxiety can be so deceptive. If you are the type of person with high-anxiety, you are constantly getting fooled into believing that there’s something to be afraid of in the absence of real danger.

Fear is when you’re afraid of something and you know what it is, anxiety is when you’re afraid of something but you don’t know what it is.

A lot of people with AS have panic disorder, social phobia, a specific phobia, OCD, or generalized anxiety disorder.

• Those who have generalized anxiety disorder get deceived into thinking they are about to be driven mad by constant worrying.
• Those with OCD get deceived into believing that a terrible calamity is in the near future. 
• Those with a specific phobia (e.g., the fear of elevators) get deceived into believing that they’re going to be trapped. 
• For those with social phobia, they get deceived into thinking that other people are looking down on them and will humiliate them. 
• Panic disorder causes people with AS to get deceived into thinking that they’re about to die or go crazy.

Anxiety is deceiving because when we feel discomfort we get tricked into treating it like a real threat. But as the rational part of your mind knows, discomfort is not dangerous. When there is true danger at hand, we either freeze up, run, or fight back. If the threat looks faster and stronger than you, you may freeze up. If the threat looks stronger than you - but slower - you may run away from it. If the threat looks weaker than you, you may fight back. If people are your source of major “discomfort” - but your body gets tricked into believing that certain individuals are truly “dangerous,” you will either argue with them (fight), avoid them (flight), or be intimidated by them (freeze).

==> Living With Aspergers: Help for Couples

Your natural instinct to protect yourself is what leads you to get deceived by anxiety. So, why haven’t you been able to see the pattern of repeated episodes of anxiety that never actually lead to the feared outcome? Since your worst-case scenarios never come to fruition, why don’t you gradually lose your unreasonable anxiety around those scenarios? There’s several reasons why.

You took protective steps - and there was no disaster. Therefore, you started believing that these steps that you took “saved” you from disaster. But these steps that you take that save you from disaster also cause you to worry more about the next dangerous episode. It convinces you that you were very vulnerable and must always protect yourself.

The real reason you didn’t experience a disaster is that such disasters are not part of fear or phobia. We are talking about anxiety disorders, not disaster disorders. You get through the experience because the experience isn’t actually life-threatening. But, it’s justifiably hard for you to recognize that at the time. You may be more likely to think that you just had a “narrow escape.” And this leads you to redouble your self-protection steps.

It’s the self-protection steps that actually maintain and strengthen the deceptiveness of anxiety. If, for example, we think we just escaped a disaster because we went back and checked the stove 10 times, then we’re going to continue to feel vulnerable and continue to feel the need for self-protection. When this happens over and over, we are going to get stuck in the habit of protecting ourselves by certain means. This is when chronic anxiety gets entrenched into your life.

We think we’re actually helping ourselves, but we’re actually getting tricked into making things worse. That’s how deceptive anxiety is.

For those of us who have chronic anxiety, we have noticed that the harder we try to escape the anxiety - the worse it gets. Thus, if the harder we try the worse it gets, then what we need to do is take another look at the protective steps we’ve been using. With high-anxiety, we’ve been deceived into trying to protect ourselves against something that isn’t dangerous, and this makes our anxiety worse over time.

Let me repeat: the harder you try, the worse it gets. Thus, it would make sense to NOT try so hard to avoid anxiety when it comes. Instead, allow yourself to feel what you’re feeling, as uncomfortable as it is. Know that this feeling of "uncomfortable-ness" will be short-lived -- and it will not be life-threatening! Simply allow yourself to feel that emotional pain. Because running from it makes it worse -- it will chase after you and bring out even more fear as you “run for your life.”

==> Strategies for self-care in people on the autism spectrum can be found here...

Resources for Neurodiverse Couples:

==> Online Group Therapy for Men with ASD

==> Online Group Therapy for NT Wives

==> Living With Aspergers: Help for Couples 

==> One-on-One Counseling for Struggling Individuals & Couples Affected by Asperger's and High-Functioning Autism  

==> Online Group Therapy for Couples and Individuals Affected by Autism Spectrum Disorder

 ==> Cassandra Syndrome Recovery for NT Wives

 

Subtypes of Adults with Autism Spectrum Disorder: The “Loner”

There are 3 basic subtypes in adults with ASD [High-Functioning Autism]:

1. The Actor: This individual desires inter-personal relationships with others and has learned enough social skills over time to pass as a “neurotypical” (i.e., he or she can “act” like someone who is not on the autism spectrum).
2. The Outcast: This individual desires inter-personal relationships with others, but has difficulty finding and maintaining friendships due to a lack of social skills. This person really wants to “fit-in,” but usually gets ostracized from “the group” due to his or her “odd” behavior.
3. The Loner: This individual does NOT desire inter-personal relationships (except with a very safe/close family member or friend) and could care less about “fitting-in” with “the group.”

In this article, we will look at the “Loner”…

The “Loner” displays a persistent pattern of detachment from social relationships as well as a restricted range of expression of emotions in inter-personal settings. He or she: 

• (a) almost always chooses solitary activities,
• (b) appears indifferent to praise or criticism from others,
• (c) has little interest in having sexual relations with a partner,
• (d) lacks close friends other than first-degree relatives,
• (e) neither desires nor enjoys inter-personal relationships (sometimes including being part of a family),
• (f) shows emotional coldness, detachment, or flattened affect, and
• (g) takes pleasure in only one or two (solitary) activities.

“Loners” often engage in a rich, elaborate and exclusively internal fantasy world. They are frequently (but often unintentionally) standoffish, cold and unresponsive, which causes relationship problems. These individuals have trouble expressing their feelings in a meaningful way and may remain passive in the face of unfavorable circumstances. 

 

==> Living With Aspergers: Help for Couples

 

Because of their lack of meaningful and intimate communication with others, they are not able to develop accurate images of how well they get along with people. Such images are important for the individual’s self-awareness and ability to assess the impact of his or her own actions in social situations.

When the “Loner’s” personal space is violated, he feels suffocated and feels the need to free himself and be independent. He tends to be happiest when he is in a relationship in which his partner or spouse places few emotional or intimate demands on him. It is not “people” per say that he wants to keep away from, but emotions, intimacy, and self disclosure. 

 

As a result, the “Loner” tends to form relationships with others based solely on intellectual, occupational, or recreational activities (as long as these modes of relating do not require the need for emotional intimacy, which the “Loner” will reject).

“Loners” are sometimes sexually apathetic. Many of them have a healthy sex drive, but prefer to masturbate rather than deal with the social aspects of finding a sexual partner. Their preference to remain alone and detached may cause their need for sex to appear to be less than that of those ASD adults who do not have “loner tendencies.” 

 

==> Living With Aspergers: Help for Couples

Treatment—

Unfortunately, the adult on the spectrum with “loner tendencies” rarely seeks treatment, because her thoughts and behavior generally do not cause her distress. When treatment is pursued, psychotherapy is the form of treatment most often used. Treatment focuses on increasing general coping skills, improving social skills and interaction, communication, and self-esteem. 

 

Because trust is an important component of therapy, treatment can be challenging for the therapist, because autistic adults with “loner tendencies” have difficulty forming relationships with others – including a therapist!

Group therapy is another potentially effective form of treatment, but it generally is not a good initial treatment. Although the “Loner” may initially withdraw from the therapy group, he often grows participatory as the level of comfort is gradually established. Protected by the therapist (who must safeguard the “Loner” from criticism by other members in the group), the “Loner” has the chance to conquer fears of intimacy by making social contact in a supportive environment.

Medication might be prescribed, but usually only if the ASD individual also suffers from an associated psychological problem (e.g., anxiety, depression, OCD, etc.).

Social consequences (e.g., family disruption, damaged relationship with co-workers, loss of employment and housing, etc.) are sometimes disastrous for the “Loner.” Comprehensive treatment, including services existing beyond the formal treatment system, is vital to improve symptoms and assist in recovery. Self-help programs, family self-help, advocacy, and services for housing and vocational assistance supplement the formal treatment system.

==> More information on the traits of Asperger's and high-functioning autism - and how they may impact relationships - can be found here...

More resources for Neurodiverse Couples:

==> Online Group Therapy for Men with ASD

==> Online Group Therapy for NT Wives

==> Living With Aspergers: Help for Couples 

==> One-on-One Counseling for Struggling Individuals & Couples Affected by Asperger's and High-Functioning Autism  

==> Online Group Therapy for Couples and Individuals Affected by Autism Spectrum Disorder

 ==> Cassandra Syndrome Recovery for NT Wives

 

How to Be a Chronic Worrier: Asperger’s Guidelines to Increase Anxiety

As an adult with Asperger’s (high-functioning autism), you are probably an expert in experiencing anxiety. However, if you want to kick your game up a few notches, adopt the “beliefs” listed below. They are guaranteed to move your anxiety to an all new level. [NOTE: This post is meant to be sarcastic.]

Belief #1: You should spend copious amounts of time contemplating all the possible things that might go wrong in any particular situation, or else you won’t be adequately prepared. “What if ________ (fill in the blank) happens?” …should become your new mantra.

Belief #2: Make yourself adopt the notion that you are a “born worrier.” In other words, you “have to worry” because it’s a genetic trait, so there’s no sense in trying to change something that is totally out of your control.

Belief #3: Accept that you are unable to find solutions to most problems, and as such, worrying is the best option.

Belief #4: Adopt the idea that if you let other people know what they do that makes you anxious, they will change their behavior to accommodate your wishes. In other words, feel free to engage in “emotional blackmail” as needed.

Belief #5: Come to understand that if you worry about others, it will show that you care about them. You know how great it feels when you see that someone else is continually worrying about you – right? So, return the favor!

Belief #6: Realize that if you worry about something long and hard enough – it’s likely to happen. Thus, create as many “self-fulfilling prophecies” as possible.

Belief #7: If you “feel” really nervous about something, it must mean that it’s a real threat. Therefore, you SHOULD worry about it – because feelings make facts.

Belief #8: Spend a long time thinking through every aspect of an issue before making a decision, because “spur-of-the-moment” decisions are often deadly!

Belief #9: Be advised that just because something you worried about in the past didn’t happen, that doesn’t mean it won’t happen in the future. As such, “jumping to conclusions” and creating “worst-case scenarios” is highly recommended.

Belief #10: If you unceasingly worry about something (e.g., all day, all night, into the next day, etc.), you may be able to prevent bad things from happening. Increased worry equals fewer unwanted outcomes.

These are all beliefs that will raise your stress-level so high that your nearest competitors will be absolutely blown away. So, go ahead – lead the pack.

==> Living With Aspergers: Help for Couples

 

==> Online Group Therapy for Couples and Individuals Affected by Autism Spectrum Disorder

What I’ve Learned About Me: Self-Confessions of an Aspie

I’ve often been accused of being “unsociable.” I don’t mean in the sense that I’m “criminal-minded” or out to get people or do them harm. I mean I tend to feel awkward in social situations, and as a result, I try to avoid some interpersonal encounters.

I’ve discovered that my tendency to be unsociable is a form of extreme self-focus – a preoccupation with my thoughts, feelings and physical reactions. When I talk about being unsociable, I’m referring to three traits that involve a sense of self: self-consciousness, self-preoccupation, and self-evaluation.

I do indeed have difficulty meeting people, initiating and maintaining conversations, deepening intimacy, interacting in small groups and in authority situations, and with asserting myself. I don't take advantage of social situations, never go out on a date, am less expressive verbally and non-verbally, and have little interest in other people. If this makes me unsociable, then so be it.

Part of me truly wants to be more outgoing and approachable, but I’m slow to warm up in social situations. I may go to an event and stay 10 minutes, then leave. I know this is a mistake because I haven’t given myself enough time to “warm up.” If a party starts at 7 p.m., I’ll go at 8 p.m. But showing up late actually works to my disadvantage. I should show up early (maybe at 6:30 p.m.), get used to the surroundings and greet people one-on-one as they arrive, so that by 7 p.m., I’m comfortable.

I have what I call a “small comfort zone.” I have friends and a social network – but it’s a very small circle. I tend to do the same things with the same people again and again, because I feel at ease in a situation I know. I don’t like to try new situations, and I purposely restrict my contacts. I may be at a social function and see someone new I’d like to talk to, but I won’t step-out of my comfort zone.

One of the negative consequences of being this way is that I’m under-employed – stuck in a job that requires less skill than I truly have. I’ve tried to force myself to be more sociable, but I come off as so awkward that it usually backfires in some way. For example, if I’m at a party or event, I think all I have to do is initiate a conversation. But that’s just the first step. I have trouble taking the next steps (i.e., actively listening to the other person, responding to his or her comments, connecting their experience to mine, and so on).

People tend to think of my lack of sociability as a negative trait, but that’s because they don’t understand it. I talk about becoming “successfully unsociable.” It involves realizing that there’s nothing wrong with me. Most people don’t care about me, they care about themselves. It’s very liberating to realize this.

The fact that I’m not very outgoing doesn’t mean my personal achievements are limited. I’m good at what I do and do have a few close relationships. Staying mostly to oneself is not a disorder. I’m ok with me. If I come across as uncaring, selfish, or cold, it’s not my intent. I’m simply reducing my anxiety level. And as I mentioned, part of me does want to be more outgoing, and I’ll continue to work on that. But, in the meantime, I’ll do what I have to do to take care of me.  ~  Anthony

==> Living With Aspergers: Help for Couples

ASD Traits That Contribute to Relationship Difficulties in Adulthood

We took a poll of 86 women who are in relationships with men on the autism spectrum (level 1). The question was: “What is the #1 trait that your Asperger's partner or spouse exhibits that seems to be the most problematic to the relationship?” Here are their responses:

1. A sing-song "ohhhHHHhhh" is all I get and that's ONLY because in marital counseling she told him he needs to acknowledge when I'm speaking even if he won't look up from what he's doing. I get the same response for "I like this song on the radio" as I do for "my dad took his life eight weeks ago and I am absolutely distraught."  😢
2. Although him and I are not married he is the same way. Not with the lack of touch, but in his mind if he has already told me he cares or how he feels (which is never upfront, he beats around the bush and I have to figure it out) he feels like he shouldn't have to say it anymore. Once it’s said, it’s done and time to move on.



3. Always the same face expression, no emotions, no need for body contact, no sex, extremely stressed when something unplanned happens, he comes first and he always think that everyone works and think like him everyone else are idiots. No friends and always in conflicts without seeing he made something wrong.
4. Before kids I would have probably answered inflexibility. Once he sees or does things a certain way it is a real struggle to get him to change it. After having two children it is definitely him not automatically putting his children's needs over his own. Parenting is full of self-sacrifice, and he doesn't really have any of that.
5. Black and white thinking
   
6. blaming, he's never wrong, no empathy
7. Bottling up his emotions until he erupts. His "meltdowns" include irrational thinking, self-sabotage, and verbal insults. They affect the entire family.
8. Communication
9. communication and others …also having to be careful what I say (walking on eggshells) in case it's misinterpreted and causes an argument as he's on such a short fuse most of the time.
10. Communication and special interests!
11. Communication by far, it goes hand in hand with not expressing any emotions.
12. Communication issues as well: if he is right, he is right and he will talk my ear off until I agree
13. Communication, moods, lack of coping skills, lack of empathy, inconsiderate. Sorry that's more than 1!
14. Completely self-absorbed. I am at the point where I do not know if I can commit to being his "seeing eye dog" anymore. This is unbearable.
15. Communication and his inability. To respond to urgent important issues.
16. Constant struggle with depression but refusal to discuss meds.... he’s always right...
17. Definitely the focus problem. If he's interested in something, it's to the exclusion of EVERYTHING else -- doctor's appointment, bills, promises ... Everything.
18. denying that I said things to him. So hard to get him to register anything!
19. Does he always appear rude? Mine does and when I tell him he is being rude he denies it.
20. Emotional distance and celibacy is going to definitely be my chief concern. It's taking its toll and my fear is that this will be what kills my love for him someday soon. I have always been absolutely, madly in love with this man… But I feel it's slipping away and I am less and less interested every day. As I begin to learn to cope without him, I'm beginning to appreciate the time without him more than with him.
21. Empathy, lack of support
22. Foreign communication skills. It's like we speak different languages when we communicate. We truly do not understand each other.
23. Grumpy/moody!
24. He doesn't want me to go, and I don't want to. It's just unfolding in front of me. The longer I am ignored and pushed away, the less I find I want to be in a place where I feel ignored and pushed.
25. he has done so much damage with the things he’s said. things I would never say or type just too vile to repeat. the threat, he’s never touched me but I don't know honestly if that would always remain that way. he pulled a knife on his mother at age 10… 
26. He is most recently spending hours on coin collection. Hours. Lonely
27. Hiding and lying.
28. His defensiveness about everything I say and always needing to be right, so fragile
29. His lack of desire to socialize. He never wants to go out anywhere. Part of it I think is because it doesn't interest him and it's a point of anxiety also I think. It can be very frustrating. Also, communication!
30. His not acknowledging or caring about others' emotional needs (or at least not showing that he cares whatsoever).
31. His reactions on the outside not matching the inside & not matching the situation. Ambivalence. Nothing is certain. Nothing is for sure. I'm so busy being baffled not able to process his words or behaviour or being in shock by it that there's no time for life.
32. I agree about the lack of communication which leads to a myriad of other problems. I finally gave up.
33. I dunno is the response to everything… and " I forgot!".
34. I feel totally unloved, not cherished and so unimportant in his life. Not anywhere on his priority list which is a very different thing from the first 2 years together. Pulled me in, fell in love married had kids now lives like a hermit. Totally shut me out!
35. I get 'yep' and 'ok'. That's about it. Usually punctuating my sentence after every word. Every. Single. Word.
36. I have a rule now. 2 comments and it is over. The constant comments are defeating for everyone.
37. I have that rule as well in texting. We also won't text each other in arguments. (Or try to but we are long distance) Doesn't help when we are in person, I’m a sucker for just shutting down and giving in. It's okay to agree to disagree but he sees conflicts as needing to be solved now!
38. I make more money than him so financially he’s a joke he spends everything he makes
39. I think loneliness is a major common issue for all of us. Right?
40. I totally get this. He has used me as a scapegoat for the last few years and had almost ruined my relationship with my mum and his parents because he was so good at hiding/pretending. 
41. I would say irritability/mood swings tied with unsaid expectations I'm supposed to follow
42. I wrote a letter to my mum recently explaining everything and she now gets it. Such a relief! I'm at the point where I need to decide, knowing that it's not going to change unless he acknowledges stuff, whether I can stay, or if I need more. Take care x
43. I'm just so done and I only suspect that this is the problem. But he has almost all of the traits.
44. in the midst of nastiness toward me, he can turn to a child and speak kindly so I KNOW he has a choice in how he speaks.
45. Inability to accept the situation if he thinks it should be a certain way, stays fixated and festering it which I call spiraling which leads to inappropriate behavior towards me such as name calling, sulking, anger outbursts, silence, melt downs etc.
46. Inability to communicate on even a basic level about anything.
47. Increased (now daily) alcohol use and mixing with his other medications leading to constant "forgetfulness", spending 99% of free time with his buddies in our attic or backyard and neglecting the kids (and me too). No affection/ no or little sex.
48. Inflexibility, there is only his way of doing things, I can say "there is more than one way to skin a deer" but it's his way or the highway. Also obsessed focus he becomes so involved with something and everything else is neglected.
49. Irritability
50. Lack of affection, communication.
51. Lack of affection, empathy, motivation, sex and the fact that I come last all the time.... yep he is definitely aspie  :(
52. Lack of cognitive empathy, but lots of affective empathy, so I get no validation and don't see myself reflected back accurately, but others think he's really helpful and lovely!
53. lack of communication specifically when he gets so frustrated in an argument that he resorts to verbal attacks such as name-calling (b*tch c*nt stupid ignorant mentally unstable) and threatening (ill have someone cut you, I’ll have your mother deported (she’s been a citizen for 40 years). and it’s not just attacking me it’s my close family members.
54. Lack of emotion, empathy, communication.
55. Lack of emotional support, communication
56. Lack of empathy and real remorse. He repeats the issues then apologizes (does not excuses himself any longer)) but then redoes it in a few days. I have tried making lists and put them on the fridge, we signed agreements in point form and made handshakes, but nothing has worked. Now he just says "I am sorry, I don't know what is wrong with me". Since he has found out he has Asperger he uses it as an excuse to be like a kid, but not in a funny kid way.
57. Lack of empathy for emotional hurts
58. Lack of physical intimacy and meltdowns.
59. Lack of proper communication.
60. Lack of touch/not realizing that I need to hear he loves me. He says that he married me so obviously he loves me, he shouldn't have to remind me he loves me.
61. lack of uninitiated loving touch, "shoulding" me all the time and lack of ability to have appropriate, inoffensive social interaction with friends and family
62. Loads! The one the one that drives me insane. How he can make ANYTHING turn around and to be my fault. Then totally believe it’s all me.
63. Mine irritated me earlier. He is away working and called to talk to the kids. Youngest is almost 2. She kept saying "daddy" over and over again. He kept asking what and then told her " talk to me". Uhh she IS! That's appropriate for HER age however his response was very inappropriate for HIS age.
64. Mine is so child-like at times. I long for a true adult relationship.
65. Mine is the opposite of a lot of women on here I feel.... his unhealthy obsession with sex and seeing me as an object. Not supporting my emotional needs either and inability to hold conversation when it is regarding me and my interests
66. Name calling is SO hurtful to me too.  😥 The threat to "cut you" worries me. Does he mean "cut you off" financially or have someone physically stab or sever off part of your body?
67. No need for relationships or emotional connection
68. No reciprocity so I don't receive stimulation the way I would in order to regulate myself when having regular reciprocated conversation.
69. Not taking responsibility/blaming equally with not understanding (believing) me about my emotions and also just not getting or reading me and not listening and failing to live up to previous agreements and and and
70. Oh geez! Your reference to "shoulding" made me smile a knowing smile. I tell my husband all the time "stop shoulding me!" He has stopped using that word but still says "you need to do xyz" and thinks it is not a should!
71. Oh man, mine changes moods like he changes clothes. We will be having a great convo an hour before we get home. And as soon as we get home it turns into "don’t touch me, I don’t want to be bothered"
72. Oooohhhh fun, a poll!! I would answer these all day for you if it means we might get you to do a workshop real soon!! Mine is the inability to feel loved through physical validation - holding me in public, caressing me like he feels it instead of it being on his check off list, genuine and sincere touch that is loving and not just a hand on your back sitting there. With this of course is my husband’s asexuality. Thanks for this!
73. Parenting. Treating a child's inability to cope in a situation where attachment and support is called for as deliberate misbehaviour and handing out punishments.
74. Playing the victim
75. Refusing to acknowledge mood instability esp when depression sets in. He sleeps 16 to 20hrs a day and is very hurtful or neglectful when awake.
76. Right this moment experiencing a meltdown he is refusing to stop and take the medication that helps him to at least stop spiraling  😟
77. Same here. Why even say sorry when you repeat the same thing over & over again. I can see if the first time you don't understand but when we take time to explain it & you are logical then the next time seems intentional even if it isn't. Agreements just like on Big Bang Theory.
78. Selfish, inflexible, always others fault, keeps on talking about topics of his interest and not able to understand others not interested in or Listening just for being polite, gets in conflict all the time with others and do not understand his role, communication problems and problems in understanding simple instructions or messages (but you would think he understood until you see he did the opposite of what you said or meant), not being able to understand how you feel or think, fails affection in the relation, quite boring, not being able to hold on schedules, ruining finances, not keeping promises, prioritizing problems (less important more than important), focusing on unimportant than important (Even if you point it), not understanding others body language or understanding things wrongly and wouldn’t get convinced if you try to explain him ( keeps on believing what he himself thinks, kind of paranoid)
79. Several: 1. Inability to decipher tone in the intended and expressed way. Always assumes I'm being mean or hurtful which leads to shut down and his very hurtful explicit outbursts to hurt me. 2. Attachment to electronic devices. Can't go a second of the day without some device in his hand - which leads to isolation and lack of conversation. 3. Unhealthy addiction to sex and pornographic materials. He said that it’s his means of distraction. I get that - but there are so many other options (read a book, watch tv, talk to me)
80. so very rigid takes an act of congress to get the slightest change, and he's always right, while I am apparently an emotional troublemaker who is so hard to read. I am by nature on the shy side and pretty much wear my heart on my sleeve
81. Special interests/collecting/hoarding
82. Task management difficulties. I worry about how this burden might fall unequally on me as we progress in the relationship.
83. The inability to communicate.
84. Tone of voice.
85. Tough one...lack of communication I guess but there are so many! 😭
86. Unwilling to take responsibility for behavior

Resources for Neurodiverse Couples:

==> Online Group Therapy for Men with ASD

==> Online Group Therapy for NT Wives

==> Living With Aspergers: Help for Couples 

==> One-on-One Counseling for Struggling Individuals & Couples Affected by Asperger's and High-Functioning Autism  

==> Online Group Therapy for Couples and Individuals Affected by Autism Spectrum Disorder

 ==> Cassandra Syndrome Recovery for NT Wives

 

Does Your Boyfriend Have ASD?

“I’ve been reading about asperger syndrome and high functioning autism recently. I think my boyfriend may have a mild form of it. I’ve looked at all the diagnostic criteria, and I’m not sure he fits in perfectly. But that is hard to diagnose since I’m not a professional. I was hoping someone might point me in the right direction. I’m not sure if this is just some personality issue, or something bigger. But I swear he has some social problems whether it is asperger or not. How can I know for sure what I’m dealing with?”

So, you think your boyfriend may have ASD (high-functioning autism)? Well, here is an informal quiz that may shed some light on the subject:

Does your boyfriend have:

• a discriminatory sense of smell and taste
• a preference for following instructions and abiding by rules
• a tendency to be very literal in his understanding
• an ability to see in detail, or an inability to see the whole because of too much detail
• an apparent lack of empathy
• an extreme sensitivity to touch, textures and pressures, or a need for stronger textures and increased pressure
• either an acute sense of hearing or the inability to hear clearly
• extensive knowledge about a single topic
• inflexible routines
• the tendency to care way too much about organizing stuff
• the tendency to need other people to provide clear schedules and expectations
• trouble describing basic emotions
• trouble displaying emotion
• trouble figuring what is appropriate in social situations
• trouble understanding other people’s emotions

Does your boyfriend find it difficult to:

• engage in or understand small talk
• maintain eye contact
• show empathy and understand of others
• speak untruths in order not to offend
• understand body language and facial expressions
• understand personal space
• understand sarcasm, jokes, irony 
• understand social rules which are not based on logic
• understand the complexities of interpersonal relationships
• understand verbal communication without corresponding verbal cues (e.g., notes, diagrams)

Is your boyfriend:

• anxious by change, spontaneity and unplanned events
• experiencing difficulties in comprehending abstract concepts (e.g., formality, spontaneity, fun, anxiety)
• experiencing difficulties in coping with the unknown (e.g., new people, new places, new situations)
• experiencing difficulties in remembering sequences without prompts (e.g., diary, personal planner, alarm)
• obsessed with a special interest, place or person
• reluctant to use his own initiative

Are there times when your boyfriend can seem:

• thoughtless
• self-centered
• rude
• lost in his own world
• eccentric
• depressed
• disorganized
• anxious
• aggressive
• absent-minded
• abrupt

But there are positives involved as well. For example, many people with Asperger’s possess the following traits:

• direct, open and honest
• excellent memory
• high level of vocabulary
• mathematical and technical skills
• precision and attention to detail

If any of the above sounds familiar, then you may be dealing with a boyfriend on the autism spectrum. Of course, the only way to know for sure is for him to seek a formal diagnosis.

Unfortunately, another fairly common trait of  men with ASD (undiagnosed) is “denial” that they may have the disorder. So, don’t expect him to run to their nearest diagnostician for an assessment any time soon. 

 

In fact, it would NOT be surprising if he became offended that you “think” he may have autism. If this turns out to be the case, be prepared for him to get defensive - and possibly blame YOU for any relationship problems the two of you may be facing.

Resources for Neurodiverse Couples:

==> Online Group Therapy for Men with ASD

==> Online Group Therapy for NT Wives

==> Living With Aspergers: Help for Couples 

==> One-on-One Counseling for Struggling Individuals & Couples Affected by Asperger's and High-Functioning Autism  

==> Online Group Therapy for Couples and Individuals Affected by Autism Spectrum Disorder

 ==> Cassandra Syndrome Recovery for NT Wives