It seems like just yesterday you were being told to quarantine and work from home. Now, the world is slowly returning to normal and many professionals are returning to work. Although many adults are looking forward to going back to the office, some are totally dreading it. For neurodiverse adults, the idea of transitioning to work may feel extremely overwhelming. Further, it may feel anxiety-provoking.
That’s totally understandable. Transitions of any kind are hard. But, transitions that involve draining your social battery can be downright grueling. So today, I want to share with you some suggestions to help you make the transition to your office a bit easier.
Be kind to yourself
First things first, this transition is hard for a lot of people, regardless of whether they are neurodiverse adults or not. You’re not alone in your struggles and they are nothing to be ashamed of. You can still be a fantastic career-minded individual and dread going into the office. It is okay.
When you find yourself thinking poorly of yourself, I want you to pause and ask “Is this kind? Would I say this to someone else who’s struggling?” Then, pause. Take a breath, or five. Next, I want you to flip the script and think something positive about yourself.
Here’s an example:
“I’m not meant to succeed professionally. I cannot even think about going to work without getting totally stressed out.”
FLIP
“This year was wild and unexpected. I made it through and was successful at work. Going back to work will be challenging, but I know how to cope with sensory overload and social anxiety.”
Validate your feelings. Then, tap into your inner superpowers and remind yourself of the skills you already have. Use them to help you through tough moments such as this.
Practice your new old routine
We all know the importance of a good routine, especially for neurodiverse adults. However, if you’ve gotten used to working from home, it can be really hard for you to adjust back to going into the office every day. Now, you have to think about getting up, getting ready, packing a lunch, and getting out the door to make it to 
work on time. Furthermore, if you live in the South Bay Area as I do, you also have to consider traffic and a long commute. Whereas before, all you had to do was roll out of bed and maybe get ready before logging into work.
Remembering to do all these things and recreate your old routine can be quite stressful. But, practicing it before you actually have to do it can ease your stress. Additionally, it can remind you what you loved about this routine to begin with. Perhaps you used to enjoy a nice cup of coffee or tea while you listened to a podcast on your commute to the office. Maybe there was a nice place to eat near your work that you could walk to and grab lunch. Or maybe, you are now able to reconnect to colleagues you really enjoyed talking to at work. Whatever the case may be, practicing your routine can get you excited to go back to the office.
Take it slow and don’t overdo it
This can be hard to do, especially at first. Readjusting back to being in a workplace environment can be quite challenging. Suddenly, you’re being asked to socialize and deal with sensory elements you didn’t have to bother with at home. And, it’s totally understandable that you would feel overwhelmed, and your social battery would drain much faster.
Therefore, it is extremely necessary that you advocate and care for your needs. You don’t want to become overwhelmed and have an autism meltdown the second you leave work. Think about the things you can do to prevent overstimulation. These may be things like:
- Wearing headphones or putting on a hoodie to down out workplace noise
- Finding a quiet and private place to take a break and recharge
- Taking an out of office lunch break
- Keeping a fidget nearby
- Stretching your legs when you get antsy
Offer Mini-Disclosures
If you’ve read our blog series on working professionals, you’re probably familiar with the concept of a mini-disclosure. However, if you’re new here, let me explain. A mini disclosure is a brief explanation or qualification of your behavior. Here are the four steps involved in a mini-disclosure:
- Identify the behavior
- “I realize I may seem grumpy or short lately.”
- Clarify what the behavior actually mean
- “I am actually feeling very overwhelmed with the transition back to work.”
- Request support
- “Please don’t take it personally.”
- Share what you value about the interaction or the person you’re speaking with
- “I really enjoy working with you.”
Offering mini-disclosure helps others understand you better and prevents misunderstandings in the workplace. Remember, you do not have to disclose your autism (link to blog) unless you want to.
Talk about your struggles with your support system
If you’re having a hard time with this transition, know you’re not alone. Don’t be ashamed to discuss your feelings with your support system. Furthermore, consider talking about it with your autism therapist or social skills group. Other neurodiverse adults can empathize with your unique perspective. Additionally, they can offer you advice on how to handle your stress.
Therapy for Neurodiverse Adults in Palo Alto, CA
- Contact us for a free phone consult.
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- Sign up for our newsletter.
If you are not in California but are wanting support, we still have an option for you! Consider our sister website, Neurodiversity School. Check it out if you want to join an online community of neurodivergent peers. To get started, follow the following steps:
- Sign up for our newsletter
- Check your inbox for more information
- When the website launches, take the quiz and find out what course is right for you or your loved one!
Other Options at Open Doors Therapy for Individuals with Autism:
Our Palo Alto, CA- based Autism Therapy Clinic serves teens and adults on the autism spectrum. More specifically, our therapists support those who identify has high funtioning, having Aspergers, and ASD traits. We are also proud to offer support to the families of those with autism spectrum disorder.
Currently, our services are exclusively offered through online therapy in California. Our services cover a wide range of challenges that individuals on the autism spectrum might experience. Our skilled autism therapists specialize in individual counseling for autistic teens and adults, parent counseling, group therapy, and countless social skills groups! Right now, we have groups for neurodiverse working professionals, college students with autistic traits, teens & caregivers, and gifted youth & caregivers. We also offer social skills groups for neurodiverse adults, women who identify as neurodiverse, a mothers group, and a summer social skills college transition training program for youth transitioning to college. Reach out to us for more information on our services or to schedule a consultation.
