Thriving in the Workplace with Autism: Strategies and Resources for Overcoming Social Anxiety

As someone on the autism spectrum living in Australia, I have struggled with social anxiety throughout my career. However, I have been impressed by the amount of support and resources available in Australia for individuals on the autism spectrum dealing with social anxiety in the workplace. In this article, I will share some strategies and resources that have been helpful in overcoming this anxiety and succeeding in my career. In the following sections, I will discuss specific strategies that have worked for me in managing social anxiety in the workplace, share additional resources that may be particularly relevant for individuals on the autism spectrum, and discuss specific resources available in Australia for individuals on the autism spectrum dealing with social anxiety.

Strategies for Overcoming Social Anxiety in the Workplace

1. Identifying and challenging negative thoughts: It's common for people with social anxiety to have negative thoughts about themselves or their ability to interact with others. These thoughts can fuel anxiety and make it harder to interact with others. Try to identify negative thoughts as they come up and challenge them with evidence to the contrary.
2. Practicing relaxation techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, or meditation can help reduce anxiety in social situations.
3. Gradually exposing yourself to social situations: If you're feeling anxious about socializing at work, try starting with small, low-stakes interactions and gradually work your way up to more challenging ones.
4. Seek support: It can be helpful to talk with a therapist or counselor about your social anxiety and work through strategies to manage it. You could also consider joining a support group or seeking support from friends and family.
5. Use positive self-talk: Remind yourself that it's okay to make mistakes and that everyone feels anxious in social situations sometimes. Try to encourage yourself with positive self-talk.
6. Focus on the present: It can be helpful to stay present in the moment and focus on the task at hand rather than worrying about what others might be thinking of you.
7. Seek out social support at work: Having supportive colleagues can make a big difference in reducing social anxiety at work. Consider reaching out to coworkers and building professional relationships.

Resources for Individuals on the Autism Spectrum

There are several resources specifically geared towards individuals on the autism spectrum who are dealing with social anxiety in the workplace:

1. The Autistic Self Advocacy Network (ASAN): ASAN is an organization run by and for individuals on the autism spectrum. They offer resources and support for individuals with autism, including information on social anxiety and how to manage it. (https://www.autisticadvocacy.org/ )
2. The Association for Science in Autism Treatment (ASAT): ASAT is a non-profit organization that promotes evidence-based interventions for individuals with autism. They have a number of resources available on social anxiety and how to manage it, including a fact sheet on "Anxiety in Children and Adolescents with ASD." (https://asatonline.org/ )
3. The Autism Society: The Autism Society is a national organization that provides support and resources for individuals with autism and their families. They have a number of resources available on social anxiety and how to manage it, including a fact sheet on "Anxiety and Autism." (https://www.autism-society.org/ )
4. Social Anxiety Institute: The Social Anxiety Institute is an organization that provides information and support for individuals with social anxiety disorder. They offer a range of resources, including a blog, support groups, and online courses. (https://socialanxietyinstitute.org/ )

Resources in Australia

For individuals on the autism spectrum living in Australia, there are several additional resources that may be helpful:

1. The National Autistic Society Australia: This organization provides support and resources for individuals with autism and their families in Australia. They offer a range of services, including information and support on social anxiety. (https://www.autism.org.au/ )
2. Autism Spectrum Australia (Aspect): Aspect is a leading provider of services for individuals with autism in Australia. They offer a range of services, including support and resources for individuals with social anxiety. (https://www.autismspectrum.org.au/ )
3. The Australian Psychological Society (APS): The APS is a professional organization for psychologists in Australia. They have a directory of psychologists who specialize in working with individuals on the autism spectrum, including those dealing with social anxiety. (https://www.psychology.org.au/ )
4. Beyond Blue: Beyond Blue is an Australian organization that provides support and resources for individuals dealing with mental health issues, including social anxiety. They offer a range of free online resources, as well as a 24/7 support line. (https://www.beyondblue.org.au/ )
5. Lifeline: Lifeline is an Australian organization that provides crisis support and suicide prevention services. They offer a 24/7 crisis support line, as well as online resources and support groups. (https://www.lifeline.org.au/ )
6. Amaze: Amaze is an Australian organization that provides support and resources for individuals on the autism spectrum and their families. They offer a range of services, including information and support on social anxiety. (https://www.amaze.org.au/ )
7. The Australian Centre for Social and Emotional Wellbeing (ACSEW): The ACSEW is a research center focused on improving the social and emotional wellbeing of individuals on the autism spectrum. They have a number of resources available on social anxiety and how to manage it. (https://www.acsew.org.au/ )

Multilingual resources:

1. Autistica: Autistica is a UK-based organization that provides support and resources for individuals with autism and their families. They offer information and support on social anxiety and other related topics in English, Spanish, and French. (https://www.autistica.org.uk/ )
2. Autism-Europe: Autism-Europe is a non-profit organization that supports individuals with autism and their families in Europe. They offer information and support on social anxiety and other related topics in English, French, Spanish, and German. (https://www.autismeurope.org/ )
3. Autism-Help: Autism-Help is a website that provides information and resources for individuals with autism and their families. They offer information on social anxiety and other related topics in English, Spanish, French, German, and Russian. (https://www.autism-help.org/ )
4. Autistic Self Advocacy Network: The Autistic Self Advocacy Network is an organization that supports the rights and autonomy of individuals with autism. They offer information and resources on social anxiety and other related topics in English, Spanish, French, German, and Italian. (https://autisticadvocacy.org/ )
5. Autism Support Network: The Autism Support Network is a community of individuals with autism and their families. They offer support, information, and resources on social anxiety and other related topics in English, Spanish, French, and Dutch. (https://www.autismsupportnetwork.com/ )
6. Autism Speaks: Autism Speaks is a leading organization that supports individuals on the autism spectrum and their families. They offer a range of resources on social anxiety, including information and support groups. They have information available in English and Arabic. (https://www.autismspeaks.org/ )
7. Social Anxiety Institute: The Social Anxiety Institute is an organization that provides information and support for individuals with social anxiety disorder. They offer a range of resources, including a blog, support groups, and online courses. They have information available in English and Arabic. (https://socialanxietyinstitute.org/ )

Books that can help:

There are also several books available that specifically address social anxiety in individuals on the autism spectrum. For some individuals on the autism spectrum, particularly those with ADHD, reading full-length books can be a challenge. In these cases, book summaries may be a helpful resource. Some examples of books on social anxiety in individuals on the autism spectrum include:

• "The Social Skills Picture Book" by Jed Baker: This book uses illustrations and activities to teach social skills to individuals on the autism spectrum. (https://www.amazon.com/Social-Skills-Picture-Book-Communication/dp/1884734729)
• "The Verbal Behavior Approach: How to Teach Children with Autism and Related Disorders" by Mary Barbera and Tracy Rasmussen: This book provides information and strategies for teaching language skills to individuals on the autism spectrum. (https://www.amazon.com/Verbal-Behavior-Approach-Teach-Disorders/dp/0984480408)
• "The Hidden Curriculum: Practical Solutions for Understanding Unstated Rules in Social Situations" by Brenda Smith Myles and Melissa L. Trautman: This book discusses the "hidden rules" of social interactions and how to teach them to individuals on the autism spectrum. (https://www.amazon.com/Hidden-Curriculum-Practical-Solutions-Understanding/dp/1934575425)
• "Social Thinking at Work: How to Join the Conversation and Get Results" by Michelle Garcia Winner and Kevin Lundy: This book provides practical strategies for improving social skills and communication in the workplace. (https://www.amazon.com/Social-Thinking-Work-Conversation-Results/dp/1934575703)
• "The Complete Guide to Asperger's Syndrome" by Tony Attwood: This book provides comprehensive information on Asperger's syndrome and how to manage it in daily life. (https://www.amazon.com/Complete-Guide-Aspergers-Syndrome-Attwood/dp/1843107623)

Other books that may be helpful for individuals on the autism spectrum dealing with social anxiety include also (for teens):

• "Anxiety and Stress Management Workbook for Teens: A Workbook to Help Teens On the Autism Spectrum" by Lisa Frenkel and Jennifer Gillis (https://www.amazon.com/Anxiety-Stress-Management-Workbook-Teens/dp/1683731047)
• "The Autism Playbook for Teens: Imagination-Based Mindfulness Activities to Calm Your Anxious Mind" by Eileen Bailey and Jeanette Purkis (https://www.amazon.com/Autism-Playbook-Teens-Imagination-Based-Mindfulness/dp/1683731039)
• "The Social Success Workbook for Teens: Skills for Making Friends and Building Relationships" by Sheri Van Dijk (https://www.amazon.com/Social-Success-Workbook-Teens-Relationships/dp/1683731020)

Book summaries

Book summaries can provide a condensed and easily digestible overview of the key points and ideas in a book. There are a number of websites that offer book summaries, such as Blinkist, GetAbstract, and Summaries.com. These summaries can be a helpful resource for individuals who want to learn about social anxiety and strategies for managing it, but may not have the time or energy to read a full-length book.

I picked those titles from summary.com

1. "The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life" by Mark Manson: This book encourages readers to prioritize their values and focus on the things that really matter, rather than worrying about pleasing others or trying to be perfect. (https://www.summary.com/book-summaries/the-subtle-art-of-not-giving-a-f-ck/)
2. "Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead" by Brené Brown: This book discusses the importance of vulnerability in building strong relationships and overcoming fear. (https://www.summary.com/book-summaries/daring-greatly/)
3. "The Confidence Code: The Science and Art of Self-Assurance—What Women Should Know" by Katty Kay and Claire Shipman: This book explores the importance of confidence and offers practical tips for building self-assurance. (https://www.summary.com/book-summaries/the-confidence-code/)
4. "Quiet: The Power of Introverts in a World That Can't Stop Talking" by Susan Cain: This book discusses the strengths and contributions of introverts, and offers tips for navigating a world that often values extroversion. (https://www.summary.com/book-summaries/quiet/)
5. "The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change" by Stephen R. Covey: This classic self-help book outlines seven habits that can help individuals become more effective and successful. (https://www.summary.com/book-summaries/the-7-habits-of-highly-effective-people/)
6. "How to Win Friends and Influence People" by Dale Carnegie: This classic book provides practical advice for building relationships and influencing others. (https://www.summary.com/book-summaries/how-to-win-friends-and-influence-people/)
7. "The Power of Now: A Guide to Spiritual Enlightenment" by Eckhart Tolle: This book discusses the concept of mindfulness and the importance of living in the present moment. (https://www.summary.com/book-summaries/the-power-of-now/)
8. "Man's Search for Meaning" by Viktor Frankl: This book discusses the importance of finding meaning and purpose in life, and how this can help individuals overcome challenges and difficulties. (https://www.summary.com/book-summaries/mans-search-for-meaning/)
9. "The Four Agreements: A Practical Guide to Personal Freedom" by Don Miguel Ruiz: This book outlines four principles for living a more fulfilling and authentic life. (https://www.summary.com/book-summaries/the-four-agreements/)
10. "Feel the Fear and Do It Anyway" by Susan Jeffers: This book discusses the importance of facing and overcoming fear in order to achieve success and happiness. (https://www.summary.com/book-summaries/feel-the-fear-and-do-it-anyway/)

Conclusion

Overcoming social anxiety in the workplace can be a challenging but rewarding process. By using strategies like identifying and challenging negative thoughts, practicing relaxation techniques, gradually exposing yourself to social situations, seeking support, using positive self-talk, focusing on the present, and seeking out social support at work, you can work towards managing your social anxiety and feeling more confident in the workplace.

There are also a number of resources available, including websites, professionals, books, and organizations specifically geared towards individuals on the autism spectrum, that can provide additional support and guidance. With the right tools and support, it is possible to overcome social anxiety and succeed in the workplace.

It is always helpful to continue learning and seeking out new resources to help you manage social anxiety. If you have found other resources that have been helpful for you, I encourage you to share them in the comments below. Sharing your experiences and knowledge with others can be a valuable way to support and empower others who may be facing similar challenges.

I hope that this article has provided you with valuable information and resources to help you navigate social anxiety in the workplace. Please share this article with others who may find it helpful. Together, we can work towards creating a supportive and inclusive environment for individuals on the autism spectrum.