Working full-time or part-time can be demanding for Autistics. As our sensitivities and capabilities shift from day to day, we might find it challenging to hold down a job for months or years.
So, you’re thinking about getting a job, or you’re currently working. This is admirable– sustaining yourself on your income is a freeing feeling. It’s step 1 to becoming independent. It’s an opportunity to grow as a person, to broaden your skills, and to have more people in your circle of friends.
However, sometimes it feels like trying to climb Mt. Everest.
As someone who worked as a disability employment counselor, I’ve met plenty of Autistic people who were trying to re-enter the workforce. There's so many steps you have to go through...
You have to put in considerable effort to apply for jobs. You have to write a resume, sometimes a cover letter. You have to know that it’s normal to apply for jobs where you aren’t quite qualified for every requirement.
The interview is a huge barrier to entry. You have to perform social skills with the correct timing and execution, like Dance Dance Revolution but a conversation.
Once you accept, you're expected to show up. Once you sign a job offer you agree to the terms outlined in the contract. You have to show up semi-daily, for weeks, months, years, reliably. There is no calling in sick except on OCCASION.
Then you do this for years, ideally decades. Whether you job-hop or remain in the same place, working or re-applying is your new reality.
Sounds difficult, doesn't it?
How do employed Autistics manage?
Right off the bat here, I want to say that employment is possible. It may take some searching for the right job, the right coworkers, the right environment, or even the right coping skills, but there are plenty out there-- though some more accessible than others.
Let's jump right in to the techniques frequently advised for working Autistics.
A note: I am someone with, generally low needs. Higher-needs Autistics may find working quite a bit more difficult. Consider working with a disability case manager for best success finding work.
Regularity and routine are your friends
One fact to remember throughout your life as an Autistic is this: regularity, routine, and schedule are your friends.
No matter how much you want to deviate from that, no matter how much you want to be a spontaneous person, routine will always be a backbone. Autistics function so much better when we know exactly what to expect. There are ways to get around this, but first let's talk about accommodating it.
When I know I'm feeling particularly fragile, almost overstimulated already when I wake up, I embrace routine to stave off a shutdown or meltdown.
Here are some ideas on how to embrace routine functionally. Note: these ideas won’t work for everyone, and some people may need more (or less!) variety than others.
Embrace “Steve Jobs’ black turtleneck.” Instead of stressing every morning over which clothes you will wear, remove the choice.
Find some clothes you like– brands of clothes, or a particular style– and wear them often. This is comforting because it's a known factor. You know you will wear dress pants every day. You know you will have a soft, loose polo shirt to wear. Etc.
Ideally, once you find an item you like you can buy multiples of it. This way you will always know that you have extra, clean copies of that white t-shirt you love to wear. This also means you will have to do laundry less often.
This has made my own career massively easier– I discovered that I vastly prefer dresses to other professional clothes, and now I wear them 90% of the time. It's removed the burden of choice and made certain that I always look professional.
Never risk overstimulation with a bad clothing choice again!
Commute the same way to work and back every day. This is something you may already automatically do, but it's something to keep in mind.
I’ve noticed that my stress levels– and overstimulation levels– are a lot lower when I’m going the same way to work. No surprises, no oddities, no trying to figure out how to get to my destination.
This has the downside of stressing me out when there’s a detour because of a car accident, but it’s a helpful tactic most of the time.
Consider keeping around the same things to eat at work. Bring the same drink, the same lunch, the same snacks. This will add comfort when distressing things happen at work to get you out of your groove.
The sameness will be a rock for you to return to.
Depending on how you feel about sameness in your food, you may just want to have a reliable snack in your locker or drawer. Or, you may want to pack the same lunch. It depends on your relationship with texture and taste.
Strive to adhere to the same routine with your coworkers. Maybe your coworker likes to chat when she arrives. Chat with her for a little while, then put your foot down. E.g. “Great catching up, but I have to finish <thing.>” or “Thanks for talking! I should really get some coffee and get back to work.”
Embrace the routine of talking to her, but advocate for yourself and your needs too. Just make sure and do it politely.
In a way, you're training your coworkers to work with the routine you need too.
Set yourself up the same way at work every day. Maybe do things in a general order daily– check your email first, then your to-do list, then your work messaging platform… whatever. feels most familiar and comfortable.
This will be comforting to your Autistic brain. No matter how much you have to do, the beginning is the exact same.
Altogether, your goal is to make everything as same-y as possible. It takes the thought out of it, preventing your brain from having to process it. This is where us Autistics can get hung up-- if something is difficult.
Make it nearly unconscious to move through the most common motions of the day. It makes it feel less like work, and more like just plain repetition.
Know your own limits
Next up, it’s key to be self-aware as an Autistic.
This is a good skill for all humans, but it is especially vital for us.
We can’t advocate for ourselves unless we know what we need and what we can handle. If you don’t know, you’ll experience negative stimuli until you shut down. Then you’ll have a bad time.
Instead, work on thinking through your negative experiences– what is causing this? What could be changed about it? Then keep that information for future reference.
In a workplace environment, knowing what you can, and can’t, handle in a day is so important. Let’s say that your manager assigns you a piece of work. It needs to be done soon, but they didn’t specify that it was needed immediately. If you’re already overwhelmed and worn out, consider letting the task wait until you’re more prepared. This will help you massively.
Another key is to know what will make your day harder, and what won’t. Will talking to your manager be hard on you? Save that for when you have more energy and pep in your step.
I’m not saying to procrastinate tasks indefinitely, but rather be aware of your Autistic energy levels. This is something we have to manage that allistic people don’t, and it can be difficult! It's time management, and time management is definitely a skill!
Consider putting in your vocabulary “I need an extra day on that” or “I can send that to you tomorrow morning” instead of forcing yourself to change tasks immediately to the new task.
Once you have a better understanding of your own needs, stick to them. Don’t compromise unless you have to. These are your limits, and you know pushing past them can be dangerous for you. Be aware.
This also depends on what kind of job you have. Some may be more lenient and understanding than others.
In that same vein, if you can, try to be selective with where you work.
Seek out calm spaces and opportunities
Autistic people, in general, can get frequently overwhelmed.
When I was a student, I needed to know the best bathrooms on my college campus.
The quietest, most remote, least used, bathrooms.
Not because of any kind of GI disorder or IBS, but because I needed the quiet, calm break from walking around campus.
Working is just the same. You need to know where to retreat to in times of crisis. Even if it’s only a lesser-used bathroom, or– heck– a regular bathroom, you need to know where it is and how accessible it is at all times.
You never know when a shutdown could strike.
It doesn’t have to be just a bathroom either. It could be a room that isn’t used often, or a nearby park you can walk to for lunch. Even just your car.
Seek out these spaces so you can use them to recenter and recover in times of stress. Because, inevitably, something will arise that will be overstimulating and you WILL need a break.
Make allies
In any workplace, there’s people you get along with… and people you don’t. Depending on where you work, either can be more common. However, it’s important to look for the first kind wherever you can.
You should be looking for people you feel comfortable talking to. The people who fit you personality-wise, disability-wise, life-stage or lifestyle-wise.
In short: keep an eye out for people who seem to understand what you’re going through.
These are typically called “work buddies” because they’re people you get along with at work.
They’re the people who can back you up if you’re having a bad day.
The people you could feel comfortable talking to about how you’re feeling “sick” (code for overstimulated, overwhelmed, etc) today.
Keep an eye out for them. Try to develop relationships with them. It could make your work life much easier.
NEVER work in a “fast-paced” workplace
Lots of workplaces these days label their job opportunities as being for a “fast-paced workplace.”
What "fast-paced" essentially translates to is “extreme bodily labor and soul-draining repetition.” Think: a pharmacy technician where you’re expected to answer 8 phone calls, manage 5 cars in the drive-thru, sort through medication, and handle the 3 people in line at the front desk– all with two workers, yourself and 1 other person.
That was reality for me for 8 months. I have to say that it aged me a few years while I was there. I called out often. I was rarely there. I didn’t make friends. It had a culture of toxicity, of blaming eachother and bringing each other down instead of teaching– because there was no time for teaching, you had to get the work DONE.
That's "fast-paced."
Never choose a job in a “fast-paced” workplace if you can avoid it. It means hellish for allistics, let alone for Autistics.
Share your special interests when you can
Take advantage of any opportunities to share your special interests. People love getting to know one another, especially when you’re stuck in the same environment for 8 hours a day. It’s a tough line to walk, but try to share about your special interests when you have the opportunity.
Folks may consider you strange, but that’s not that bad. Friendly chatter about anything is better than not knowing what to talk about. Look for those moments of opportunity!
Work within a field of special interest for you
If you can, try to work within a field of special interest. It will never get so dull that you consider leaving. You will be invigorated by the work that you're doing. Even when you feel too drained to work, you’ll still feel motivated to go to work anyway. And, even if your interest fades, you’ll still hold a flame for it in your heart.
This is my experience, at least.
This is far better than working in a field you have no passion for. Or, one that you even hate. Consider working on your career in a field of your special interest, if you can.
Final thoughts
These are all of my collected tips about how to survive and thrive as an Autistic in the workforce. Got any more tips? Let us know in the comments!
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