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Anxiety Management for Adults

Anxiety Management Resources and Support


Life for a person with an autism spectrum condition already has its challenges. Now, as the world experiences a period of uncertainty, those on the spectrum may be feeling anxiety at the sudden changes occurring. As you are forced to adapt your daily routine, stay indoors, and undertake a period of isolation from your support networks, we understand the difficulties that come with this period of transition. Feelings of fear, loneliness, and boredom can start to take over. To help you through this challenging time, we have collated some self-help resources focused on anxiety that will support you in the weeks ahead.


General therapeutic based self-help and worksheets


Mental Health and wellbeing – NHS

Self-help Guide – NHS

CBT Printable Worksheets – Get Self Help

CBT workbook – NHS

Young Minds Coronavirus and Mental Health 


Coronavirus anxiety specific self-help


Coronavirus and your wellbeing – Mind

Coping with Uncertainty – Autistica

Coronavirus Anxiety: Coping with Stress, Fear, and Uncertainty – Helpguide

Coronavirus Anxiety Workbook – The Wellness Society

Coronanxiety, support and resources – Anxiety UK

The No Panic Guide to the C-Word – 1mg


Resources for Autism quick anxiety strategies


Strategies to Reduce Anxiety

Opposite Action

Sleep Hygiene

Distress Tolerance

The Worry Tree

Anxiety Management Diary

My Safety Plan


Help with anxiety social story


Anxiety Management Social Story


Challenging Behaviour


Supporting Your Loved One at Home – The Challenging Behaviour Foundation


Resources from the National Autistic Society


Coronavirus resources


Mindfulness, meditation and well-being free apps


Buddhify – Guided meditations for walking, stress & difficult emotion, work break, going to sleep, waking up and many other different categories.

CALM – Promises to help users sleep better, boost confidence and reduce stress and anxiety, all with the help of guided meditations, soothing music, and bedtime stories

Headspace – Designed to help you train your mind and body for a healthier, happier life and get the most out of your day, Headspace can be used anywhere.

Stop Panic and Anxiety Self-help – This self-help app reminds you of your strengths and ability to cope when panic is triggered.

Colorfy – Adult colouring book brought aiding focused meditation. With a selection of images and mandalas to choose from, or the option to upload your own sketches to colour.

Elefriends – Elefriends is a supportive online community delivered by MIND charity where you can be yourself. It is a safe place to listen, share and be heard.

Daylio (Diary Mood Tracker) – Daylio collects recorded moods and activities in the statistics and calendar. This format will help you to understand your habits better. Keep track of your activities and create patterns to become more productive.

SAM (Self-help for Anxiety Management) – Offers a range of self-help methods for people who are serious about learning to manage their anxiety.

Stay Alive – Suicide prevention app which offers help and support both to people with thoughts of suicide and to people concerned about someone else.

Guided meditations and breath work


Therapeutic services and helplines


Offer affordable remote therapy to people affected by disability, autism and life changing health issues and their families.

Click here for more information.

Directory of helplines


Structuring your day


Whilst isolating at home you might wake up feeling de-motivated and a bit lost. Without daily routine and purpose a day can drag on. If you have autism having structure can really ease feelings of anxiety. Here are some top tips to help you plan some activities and an example and template of a daily calendar that you can use to help remain calm and focused.

Tips for a Calendar

Weekly Calendar Example and Template

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