Work Anxiety in Autistics

Image of a person in a crowd with their hands over their face, with the rest of the crowd blurred, representing work anxiety.

By NeuroSpark Health

Work anxiety is a pervasive issue for many, but for autistic people, it can be incredibly debilitating. The workplace can be an overwhelming environment for autistic individuals due to sensory overload, unpredictable social interactions, and pressure to meet neurotypical expectations. These factors, among others, can contribute to heightened work anxiety.

Work anxiety can feel very intense for autistic people, which can significantly impact their overall well-being and job performance. Understanding these high levels of work anxiety is important in informing employers and individuals to create more accommodating, supportive work environments. By understanding and addressing work anxiety in autistic people, we create more productive workplaces that value neurodiversity. And, it benefits people of all neurotypes because individual needs are met and accommodated.

What Does Work Anxiety Feel Like for Autistic People?

Work anxiety in autistic individuals can manifest in a variety of ways. Unlike generalized anxiety, which can stem from a broad range of life circumstances, work anxiety in autistic people is often tied to specific triggers in the workplace environment. This can be difficult for neurotypical people to understand because autistic anxiety in the workplace doesn’t just stem from anxiety about performance or workload; it’s tied to the very act of being in an unaccommodating environment.

Sensory Overload: Many autistic individuals experience heightened sensory processing sensitivities, such as bright lights, loud noises, strong smells, or crowded spaces. In a typical office setting, fluorescent lighting, constant noise from colleagues, or an overly stimulating environment can cause significant stress. For some, the sound of phones ringing or keyboards clicking might feel unbearable, leading to a sense of constant tension and anxiety. Even when autistic individuals may not consciously note that there are sensory triggers in their environment, their body and nervous system does. They may spend their entire workday with tight muscles, a tense jaw, and a nervous system in fight or flight due to overstimulating aspects of their environment to which their neurotypical coworkers don’t even give a second thought.
Social Pressures: Social interaction can be particularly difficult for autistic individuals, especially when we are expected to act in a neurotypical way. Many workplaces have unwritten social rules that can be confusing or overwhelming to navigate. Office politics, casual water cooler conversations, or even small talk before meetings can create intense pressure to mask, or appear neurotypical. This masking—suppressing natural behaviors or communication styles to fit in—often exacerbates anxiety.
Unpredictability and Change: Autistic people often thrive on routine and predictability. Sudden changes in schedules, last-minute meetings, or unexpected tasks can be highly anxiety-inducing. Autistic individuals may struggle with flexibility, not because they are unwilling, but because their brains process and adapt to change differently. The uncertainty and constant need to adapt can leave them feeling overwhelmed and stressed.
Fear of Failure or Misunderstanding: Many autistic individuals are perfectionists or fear being misunderstood at work. They may have been told from a young age that their behaviors or communication styles are "wrong," and this can lead to self-doubt and anxiety about whether they are meeting expectations. Autistic people often work very hard to avoid making mistakes, and even the smallest misstep can lead to a cascade of self-criticism and stress.
Performance Anxiety: The pressure to perform can be particularly challenging for autistic people. They may feel that their natural communication style or approach to work is not understood or valued by their neurotypical colleagues, leading to a heightened sense of performance anxiety. Even tasks they are fully capable of handling can become overwhelming when coupled with the fear of judgment or misunderstanding.
Burnout: Over time, the accumulation of work anxiety can lead to autistic burnout, a state of intense physical, mental, and emotional exhaustion that goes beyond typical work-related stress. Burnout in autistic people is often misunderstood, as it does not present in the same way as neurotypical burnout. Instead, it can manifest as withdrawal, a sharp decline in functioning, or even complete shutdowns. Autistic burnout can feel more like a debilitating chronic illness rather than the typical feelings of burnout that everyone experiences from time to time. It is a whole-body experience that severely impacts a person’s functioning.

How Work Anxiety Affects Autistic People

Work anxiety can have profound effects on the overall well-being and job performance of autistic individuals. The constant mental and emotional strain caused by sensory overload, social pressures, and the need to mask can impact every aspect of their lives.

Decreased Productivity: Anxiety makes it harder to focus on tasks, which can reduce productivity and job satisfaction. Autistic people with work anxiety may struggle to complete tasks that they would otherwise excel at, simply because the mental load of anxiety is so overwhelming. When your nervous system is in constant fight or flight, it’s really hard to focus on the tasks at hand. This can have negative effects on productivity and further increase the feelings of anxiety. It can result in a loop that is difficult to escape.
Impaired Communication: When anxious, autistic people often find it even harder to communicate effectively. The pressure to mask, combined with the heightened stress, can make it difficult for them to articulate their thoughts or respond to questions in the moment. This can lead to misunderstandings, which can further heighten anxiety and reinforce feelings of inadequacy. Verbal shutdowns can be misunderstood as the autistic person being “rude,” when, in reality, speaking is an insurmountable hurdle in those moments.
Physical Health Issues: Chronic anxiety and the nervous system being in a constant state of activation can lead to a range of physical health problems, including headaches, gastrointestinal issues, muscle tension, and difficulty sleeping. For autistic individuals, who may already have heightened sensitivities to their physical environment, these health issues can become even more pronounced and further contribute to the overall stress they experience at work. Autistic people are also more likely to have comorbid physical health issues that can be further exacerbated by chronic stress.
Emotional Exhaustion: Constantly managing anxiety and masking can lead to emotional exhaustion. Autistic individuals may feel intensely drained at the end of each workday, with little energy left for personal activities or self-care. This emotional exhaustion can contribute to burnout and a declining quality of life outside of work.
Risk of Job Loss: In extreme cases, work anxiety may lead to job loss, either because the autistic person feels they cannot cope and resigns or because their performance, affected by anxiety, is deemed inadequate by employers. The pressure to mask and conform to neurotypical standards can make it difficult for autistic people to maintain long-term employment in environments that don’t accommodate their needs.

How Employers Can Be More Accommodating for Autistic People with Work Anxiety

Creating a more inclusive workplace for autistic individuals involves more than just understanding their challenges; it requires active steps to accommodate their unique needs and reduce sources of anxiety. Accommodations are a universal human need for disabled individuals. Employers can play a pivotal role in making the work environment less stressful for neurodivergent employees by implementing the following strategies.

Flexible Workspaces: Offering flexible workspace options, such as quiet areas or remote work opportunities, can help reduce sensory overload. For autistic individuals who struggle with noise or visual distractions, a quiet, low-stimulation environment can make a significant difference in reducing work anxiety.
Clear Communication: Autistic people often benefit from clear, direct communication, both in terms of instructions and feedback. Employers should aim to provide detailed, unambiguous guidance on tasks and projects, and avoid relying on vague or implied expectations. Similarly, feedback should be specific and constructive, focusing on actionable improvements rather than general criticisms.
Predictable Schedules and Routines: Whenever possible, employers should offer consistent schedules and routines. Sudden changes in tasks, meetings, or expectations can trigger anxiety for autistic people, so providing advance notice of changes and giving them time to adjust is crucial. Offering a structured work environment can greatly reduce anxiety for autistic employees.
Allowing for Stimming: Stimming, repetitive movements or behaviors that help regulate sensory input and emotions, is an important self-soothing technique for many autistic people. Employers should not only allow but encourage autistic employees to engage in stimming behaviors if it helps them manage their anxiety. This may include providing fidget tools or allowing for sensory breaks.
Promoting Autistic Self-Advocacy: Employers can promote a more inclusive environment by encouraging autistic employees to advocate for their own needs. This may involve training managers to understand neurodivergent communication styles and providing resources that help autistic employees feel empowered to ask for accommodations.
Neurodiversity Training: Providing neurodiversity training for all employees can help build understanding and acceptance of autistic colleagues. This can reduce social pressures on autistic individuals to mask their neurodivergence and create a more supportive, inclusive workplace culture.
Flexible Performance Metrics: Recognize that autistic employees may excel in different areas compared to their neurotypical peers. Employers should create flexible performance metrics that account for the strengths and challenges of neurodivergent individuals, rather than using a one-size-fits-all approach.

How Autistic People Can Accommodate Themselves with Work Anxiety

While it's essential for employers to provide accommodations, autistic individuals can also take steps to manage their work anxiety and create a more supportive environment for themselves.

Self-Awareness and Self-Acceptance: The first step in managing work anxiety is acknowledging it. Autistic individuals should take time to reflect on their specific triggers and recognize that their challenges are valid. Self-acceptance is crucial in reducing the pressure to mask and conform to neurotypical standards.
Sensory Tools: Autistic people can create their own sensory toolkit to help manage anxiety in the workplace. This might include noise-canceling headphones, sunglasses for bright lights, fidget toys, or calming essential oils. These tools can provide comfort and help regulate sensory input in a busy work environment.
Set Boundaries: Learning to set boundaries is a vital skill for managing work anxiety. Autistic individuals should feel empowered to communicate their needs, whether that means requesting a quieter workspace, asking for clear instructions, or taking breaks when needed. Setting boundaries can help reduce the pressure to constantly mask and prevent burnout.
Use of Technology: Technology can be a powerful tool in managing work anxiety. Autistic individuals might benefit from using time management apps, note-taking tools, or communication aids to stay organized and reduce the stress of managing multiple tasks. Technology can also provide accessibility in communication, like AAC devices. This can help with communicating with others when they are feeling particularly overwhelmed.
Routine and Structure: Creating a personal routine, even within the constraints of a job, can help reduce anxiety. This might involve breaking tasks into smaller, manageable steps, or creating a schedule that includes regular breaks for self-care. Establishing routines can help autistic individuals feel more in control of their work environment.
Mindfulness and Self-Regulation Techniques: Mindfulness practices, such as deep breathing, meditation, or progressive muscle relaxation, can help autistic individuals manage anxiety in real-time. These techniques can be particularly useful in high-stress moments, such as before a meeting or presentation. It’s important to remember to take time for yourself.
Advocating for Accommodations: Self-advocacy is a crucial skill for autistic people in the workplace. By communicating their needs to their employers and advocating for specific accommodations, autistic individuals can create a work environment that is better suited to their unique needs. This might involve requesting flexible hours, sensory-friendly spaces, or adjustments to communication methods.

Conclusion

Work anxiety is a significant issue for many autistic individuals, but with the right accommodations and strategies, it can be managed effectively. Employers play a critical role in creating inclusive environments that reduce anxiety and support neurodivergent employees. By creating a culture of understanding and acceptance, workplaces can empower autistic individuals to thrive, rather than just survive, in their roles.

At the same time, autistic individuals can take proactive steps to manage and improve their anxiety through self-awareness, sensory tools, and self-advocacy. Your accommodations consultant can help you identify areas for self-accommodation and formal accommodations. When both employers and employees work together to address work anxiety, it becomes possible to create a more inclusive, accommodating, and productive work environment for all neurotypes.