Clothing and getting dressed as a PDAer

Getting dressed can be a significant challenge as a PDA adult. This could be because of a few different reasons. For some people, clothing can feel uncomfortable and is something they would rather not have to wear. Needing to think about what to wear and having to make multiple decisions can be tiring. There is also avoidance of the demand itself.

On this page we look at some ideas which might help lower anxiety around getting dressed.

• Creating a no-pressure routine: giving yourself time to relax into the day or having longer to properly wake up before dressing can help reduce stress.
• Having a go-to outfit: having a few comfortable outfits ready to go can make decisions easier on difficult days.
• Using kind self-talk: instead of telling yourself, “I have to get dressed,” you could try “I might feel better after putting on something comfortable,” or “I like wearing these colours.”

• Choosing sensory-friendly clothing: soft fabrics, loose or firm fits, and removing tags can make a big difference to help clothes feel more comfortable to you.
• Trying layers: being able to adjust your temperature by adding or removing a shirt or jacket can help with sensory comfort.
• Wearing what you like: if a particular item feels good, having extras of it can make dressing less of a challenge. Why not have the same seven white t-shirts?

• A smaller wardrobe: having less clothes to choose from can make picking outfits easier.
• Pre-planning when possible: if an event is coming up, laying out an outfit in advance can help reduce stress.
• Creating a dressing menu: having a list of things you know you like wearing at the same time or having full outfits already set up together on hangers or ready to go in drawers can help simplify choices.

• Casual and home wear: soft, relaxed clothing can feel good all day. There’s nothing wrong with staying in your pyjamas at home if you feel like it!
• Work and formal settings: finding work clothes options that come in stretchy fabrics or looser fits can help you feel smart while staying comfortable.
• Special events: if getting dressed up is stressful you could try adding small accessories to your favourite clothing instead.

• Making it fun: playing music, using a favourite scent, or making dressing part of a self-care routine could make it feel more enjoyable.
• Challenging yourself gently: if motivation is low, you could try setting a small goal like, “I’ll see how I feel with socks on.”
• Reframing expectations: Instead of focusing on dressing as an ‘must do’, you might think of it as an act of self-expression and comfort.

• Compromising when needed: if a full outfit isn’t happening, starting with one item at a time can help.
• Celebrating small wins: even small steps, like putting on a cozy hoodie, count as progress.

Helpful approaches to dressing are flexibility, being kind to yourself, and finding what works best for you. Dressing is about feeling good and comfortable in your own way, not about meeting external expectations.

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