| Anger | Autism | Confusion | Depression |
| Exercise | Fear | Mental Health | Physical Health |
| Shame | Sleep | Stress | Supporting A Loved One |
Police contact, court hearings, prison visits, probation meetings, unpaid work sessions, fines and enforcement can be overwhelming if you are autistic. Bright lights, noise, busy rooms, changes at short notice and fast conversations can push stress through the roof. You can make this easier with a steady routine, clear information, and simple adjustments that help you take part.
Keep your days predictable where you can. Try regular times for meals, sleep and movement. Use a diary or phone calendar for dates, travel plans and what to bring. If thoughts are racing, write them down and come back when you are calmer. Short calming activities help, such as paced breathing, a familiar playlist, time outdoors, or a hobby that uses your hands.
Tell people what you need in plain words. Let your solicitor, probation officer, unpaid work supervisor, fines officer or prison staff know about sensory triggers and communication needs. Ask for reasonable adjustments like a quieter waiting area, written questions, extra processing time, short breaks, or having a supporter with you. If talking is hard, agree hand signals or write key points. A one-page profile or communication passport can explain how best to speak with you. For probation, ask for appointments at calmer times of day and a room without harsh lighting. For unpaid work, ask for tasks with clear steps, predictable breaks and instructions written down. For fines, ask for letters and payment plans to be set out plainly with dates and amounts highlighted, and request extra time to process information if calls feel too fast.
Keep information simple and in one place. Make a folder with letters, names and dates, plus a running note of what has happened and what will happen next. Agree with your solicitor or probation officer how and when you will get updates. Set a short daytime window to check messages about the case, licence, probation or fines, and step away outside that window so you are not overloaded.
Look after your body as well as your head. Eat regularly, drink water, and keep caffeine low after lunch. Gentle exercise most days can help with sleep and mood, even if it’s just a walk. If you take medication, follow the plan and speak to your GP if anything changes. Keep evenings quiet and screens low in the last hour before bed. If you wake, jot the worry down, try a brief breathing exercise and settle again.
Bring in support you trust. Ask a family member, friend or support worker to help with travel, waiting rooms and note-taking. Tell them exactly what helps when you feel overloaded, whether that is stepping outside, using ear defenders or taking a short break. If you are supporting an autistic loved one, keep plans clear, give information in small pieces, and build in recovery time after appointments, hearings, prison visits, probation meetings or unpaid work.
If stress, low mood or panic make daily life hard, speak to your GP and consider counselling with someone who understands autism. You can also get help any time by calling Samaritans on 116 123 for confidential emotional support, texting SHOUT to 85258 for free 24/7 text support, or using NHS 111 for urgent mental health help. If you or someone else is in immediate danger, call 999.
Small, predictable steps make a big difference. Plan ahead, ask for the adjustments you need, keep your routine steady and lean on people who get you. You do not have to do this on your own.
If you have any questions then contact us using the link below.
This page gives general information only. It is not legal advice.