9 strategies you can start using today, as an Autistic adult, to manage and navigate PDA: Pathological Demand Avoidance in your life.
This is part three of a three-part series that covers PDA: Pathological Demand Avoidance, in Autistic Adults
The term PDA stands for Pathological Demand Avoidance and is a behavioral phenotype of Autism Spectrum Disorder that’s characterized by an intense need to avoid demands.
PDA can significantly impact an Autistic adult’s life by causing extreme anxiety and resistance to everyday demands, leading to difficulties in maintaining relationships, managing daily tasks, and participating in work or education due to an intense need to avoid perceived control or pressure from others.
If you struggle with Pathological Demand Avoidance, here are 9 key strategies you should try to help you manage and navigate PDA.
Start with prioritizing self-care activities that promote relaxation and well-being, such as exercise, mindfulness, hobbies, and adequate sleep.
Along with self-care, you should engage in self-awareness and identifying your triggers. Be sure to understand what situations or demands typically trigger your PDA responses, like direct instructions, sudden changes, or pressure to conform.
Work on developing flexible routines by adapting daily structures with built-in flexibility to reduce anxiety around demands, including options for activities and choices within tasks.
Be sure to communicate your needs effectively by enhancing your communication techniques. This can be achieved by learning assertive communication skills that will help you express your needs clearly, including using “I” statements and setting boundaries with others.
Speaking of communicating, be sure you are advocating for reasonable accommodations you need. Inform employers, educators, and healthcare providers about your Pathological Demand Avoidance needs and request reasonable accommodations to support your participation.
Sensory management is another important key to manage and navigate Pathological Demand Avoidance in your life. Be sure to be mindful of sensory overload and incorporate strategies like calming activities, quiet spaces, and sensory tools to manage your sensory needs.
Use your supportive network of allies to help you manage and navigate Pathological Demand Avoidance in your life. a strong network of friends, family, and other allies can offer valuable support and undertstandign as you nagate live with pda.
If your supportive network of allies is not enough, or you have not built your network of allies yet, investigate joining a support group who understands PDA. Connecting with other individuals with PDA can provide valuable peer support and understanding.
Last, but certainly not least, seek professional support. Be sure to seek therapy with a specialist who understands PDA to learn coping mechanisms and develop personalized strategies.
