Managing Anxiety with Plan Changes

Acknowledge Your Anxiety

Recognise and Label Your Feelings

• When you notice anxiety building, take a moment to pause and recognise it. Labeling your feelings (e.g., “I feel anxious because things aren’t going as planned”) can help you gain a sense of control over your emotions.

• Example: "I'm feeling anxious because my meeting got delayed, and I wasn’t prepared for this."

Practice Self-Compassion

• It’s important to remind yourself that it’s okay to feel anxious, especially when things don't go as expected. Be kind to yourself, as this helps reduce the self-criticism that can amplify anxiety.

• Example: “It’s normal to feel this way. I can handle it, and I’ll find a way to adjust.”

Reframe the Situation

Challenge Negative Thoughts

• When things don’t go according to plan, you might automatically think the worst. Practice identifying and challenging these automatic negative thoughts.

• Example: If you think “This is going to ruin my whole day,” reframe it by asking, “Is this truly catastrophic, or can I adjust and make the best of it?”

Reframe the Change as an Opportunity

• Instead of focusing on the disruption, try to reframe the situation as an opportunity for flexibility or growth.

• Example: “Although my meeting got delayed, I now have time to focus on something else I’ve been meaning to do.”

Use “If... Then” Statements

• Create a “plan B” for how you might handle unexpected changes. This can provide reassurance and a sense of control when things don’t go as expected.

• Example: “If my meeting is delayed, then I will work on another task or take a break until I can reschedule it.”

Ground Yourself in the Present Moment

Practice Mindfulness or Grounding Techniques

• Anxiety can often pull your focus away from the present. Grounding techniques help you focus on the here and now.

• Example: Try the "5-4-3-2-1" technique: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

Breathe Deeply

• Deep breathing exercises can calm the nervous system and reduce anxiety. Use the “4-7-8” breathing technique: Breathe in for 4 counts, hold for 7, and exhale for 8.

• Example: When feeling anxious, pause and take 5 slow, deep breaths. Focus on each breath to calm your body and mind.

Break Down the Situation into Manageable Steps

Focus on Immediate Action

• Break the situation into small, manageable steps to focus your energy and reduce the overwhelming feeling.

• Example: If you had a disruption, instead of thinking about the whole day, think about what you can do next (e.g., “I’ll check my emails, then take a short break”).

Identify What’s Within Your Control

• Focus on the elements of the situation you can control and take small actions on them. This gives you a sense of agency.

• Example: “I can’t control the delay, but I can decide how I use the extra time. I’ll prepare for the next task or take a mindful break.”

Develop a Flexible Mindset

Practice Embracing Flexibility

• It can help to practice being more adaptable to changes in your routine. Start by introducing minor, controlled changes to your day, so you can build tolerance to unpredictability.

• Example: Alter one small part of your routine each week, such as changing the time you have lunch or the order of tasks. This can help you adjust to more significant changes later.

Focus on Solutions, Not Problems

• Shift your mindset from what went wrong to what can be done now. Solutions-oriented thinking helps you feel more empowered and less overwhelmed.

• Example: If your plan falls apart, instead of dwelling on what didn’t work, ask yourself, "What can I do now to adjust or make progress?"

Create a Contingency Plan

Prepare for Possible Changes in Advance

• When you anticipate changes or disruptions, think through potential alternatives or backup plans ahead of time. This can reduce anxiety when something goes wrong.

• Example: "If my plans for the evening get cancelled, I’ll use the time to work on a personal project or relax with a book."

Use Checklists or Visual Reminders

• Having a list of things to do in case of unexpected changes helps you maintain a sense of control. It can guide you in realigning your day and creating new priorities.

• Example: Keep a checklist of potential activities or tasks that you can jump into if plans are disrupted.

Build Support Systems

Talk to a Trusted Person

• When unexpected changes happen, it can help to talk to someone you trust. Sharing your feelings or frustrations can reduce anxiety and provide comfort.

• Example: Call a friend, family member, or therapist to discuss what happened and how you’re feeling. Sometimes just having someone listen can be a huge relief.

Seek Professional Support

• A therapist or counsellor, especially one who specialises in autism or anxiety, can help you develop strategies for managing these situations. Cognitive behavioural Therapy (CBT) can be particularly helpful for anxiety related to unpredictability.

• Example: Work with a therapist to develop coping strategies for dealing with changes and disruptions in your routine.

Focus on Self-Care and Resilience

Practice Regular Self-Care

• Prioritise regular self-care activities like sleep, healthy eating, exercise, and relaxation. These habits can help regulate your mood and reduce anxiety in the face of change.

• Example: Incorporate regular physical activity, like stretching or walking, to help your body process stress.

Celebrate Small Successes

• When you manage an unexpected change without letting anxiety take over, celebrate it! Recognise that handling unpredictability is a skill you’re building over time.

• Example: If you successfully navigate a change without becoming overwhelmed, take a moment to appreciate your resilience, whether it’s with a small treat or a comforting activity.

Reflect and Adjust for Next Time

Reflect on What Worked and What Didn’t

• After a situation where your plans changed unexpectedly, take time to reflect on what strategies worked and where you could improve.

• Example: “What helped me stay calm when things changed today? What could I have done differently?”

Adjust Your Approach

• Use your reflections to tweak your strategies for managing future changes. This continual learning helps you build better coping mechanisms over time.

• Example: If deep breathing helped, make it a regular practice so you’re more prepared when the next change happens.

Final Thoughts

Changes in routine or unexpected events can be overwhelming, but with the right strategies, you can learn to manage it more effectively. By acknowledging your feelings, challenging negative thoughts, staying grounded in the present, and building a flexible mindset, you can reduce anxiety and develop greater resilience over time. Remember, it’s okay if things don’t go as planned. Every unexpected change is an opportunity to practice new coping skills and adapt to life's unpredictability.