This infographic gives examples of how to provide productive, neuro-affirming feedback to your kids.

Wherever you go, there is sensory input that can become overwhelming. Creating a Sensory Survival Kit that you keep on hand can be a game changer for heading off and recovering from meltdowns. If for your child, make sure they always know where to find the kit.

Potential items for your kit:

• Fidgets
• Noise-cancelling headphones
• Light blocking or altering glasses
• A weighted lap pad/stuffed animal
• A favorite stuffed animal
• Device prepared with favorite media shortcuts.
• Nonperishable safe foods

Sensory Friendly environments need to be flexible enough to accommodate differing levels of needs. Suitable sensory environments will be as unique as the individuals that inhabit them. Here is a list of things to consider as you look to make adjustments in the environment.

• Provide dedicated space for decompression and sensory regulation.
  • Equip with soft seating, dimmable lights, pillows, fidgets, etc.
• Use sound-absorbing materials such as panels, carpets, or plants to minimize ambient noise.
• Avoid overly bright or contrasting colors.
• Minimize visual clutter.
• Clearly label drawers, storage areas, and equipment.
• Use color-coded labels, visual timers, or calendars to create a predictable routine.
• Avoid extreme temperature fluctuations and ensure HVAC systems are regularly maintained.

This infographic gives examples of how to provide productive, neuro-affirming feedback to your employees.

If you want your employees to produce their best work, you must provide them with the best working environment. The document linked below is a good starting point but not a comprehensive list. It give a couple of examples for different area like scheduling, communication, inclusive meetings, etc.

Downloadable reference chart.

If you feel overwhelm coming on, try this. Repeat the process as many times as you need.

S = When you recognize your rising emotions, stop whatever you are doing.

T = Take three slow, deep breaths, fully filling the lungs without straining and slowly releasing the breath without straining.

O = Observe what is going on. What has triggered you? What will help you feel safe? Identify one small action you can take (it may be just keep breathing).

P = Proceed with any actions you identified as helpful.

Find a space where you can be undisturbed and feel safe closing your eyes. Repeat as many times as necessary to soothe yourself.

• Sit/stand/lay down where you feel comfortable and can relax your body.
• Close your eyes.
• Take three slow, deep breaths.
• Picture or think about someone who makes you smile. Someone who comforts you. It can even be a pet.
• Hug yourself or place both hands over your heart.
• Imagine how this person/pet would comfort you. What words would they say (if they could)? Say them to yourself. (Alternatively, you can think about how you would comfort someone else and then say that to yourself, or you can repeat: “Everything is ok. My emotions are valid even when they are big. Lots of people have big emotions that can be hard to handle. I am safe, and I love and accept myself.”

This one is a bit more advanced and requires some practice. If three breaths are too short, you can adapt this to as many breaths as work for you. Repeat as many times as you need.

• Find a space where you can be undisturbed and feel safe to close your eyes.
• With each slow inhale and exhale, you will move your attention to a different section of the body.
• Inhale 1 – As you inhale, pay attention to how your head, neck, and shoulders feel. Just note where you feel any tension/pain/discomfort.
• Exhale 1: As you exhale, say to yourself in your mind or out loud, “I give my body permission to relax.”
• Inhale 2 – As you inhale, pay attention to how your arms, torso, and pelvis feel. Just note where you feel any tension/pain/discomfort.
• Exhale 2: As you exhale, say to yourself in your mind or out loud, “I give my body permission to relax.”
• Inhale 3 – As you inhale, pay attention to how your legs and feet feel. Just note where you feel any tension/pain/discomfort.
• Exhale 3—As you exhale, say to yourself in your mind or out loud, “I give my body permission to relax.”

When we focus on what we can control, we experience less stress, more emotional regulation, and expend less physical, mental, and emotional energy.

Sometimes, it’s easier to see what is within our control and, therefore, what we can change when it is written down. The worksheet linked below will help you categorize your thoughts and concerns into things that are out of your control and things in your control.

Downloadable Worksheet

This chart does not identify all emotions. It seeks to help individuals understand how to see beyond the broad categories like happy, sad, and angry.

COMING SOON

A downloadable workbook to help you understand where your energy goes.

Downloadable workbook

It can often feel like we do not have time for the things we want and need to do. Reframing these thoughts in terms of prioritizing your time instead of focusing on the amount of time you have can reduce your stress.

The exercise below is from my book “The Art and Science of Raising Your Autistic Child: A Holistic Approach to Manage Meltdowns, Improve Social Skills, and Support Neurodiverse Family Dynamics.”

Time Management Exercise: 

Reflect and Prioritize

Keep a diary of how you spend your time for one week.  

Write down how you spend your time each day.

For example:

• Monday
• 6 a.m., woke up and scrolled on social for 10 minutes. 
• 6:30 a.m. – 7:30 a.m., prepared for work and made breakfast.
• 7:30 a.m. – 8 a.m., watched the news.

Review your activities at the end of each day and categorize them into ‘ I must do,’ ‘needs to be done,’ and ‘ I want to do.’ Activities that do not fall into any category can be eliminated.

At the end of the week, review your entries. 

You might find that time slips away unexpectedly in tasks that could be delegated or streamlined. Use this insight to make adjustments, ensuring that each day includes tasks you must do and activities you want to do—those that nourish your spirit.

Knowing our core “whys” is how we can take action that results in sustainable, positive change. You can use this exercise anytime you want to seek a deeper understanding of your why in small and big situations.

The Many Whys – many times we stop at asking “why” once and accept that as the answer. To get to the deeper truth of your why (which is very important when you have been highly masking for years without knowing it), try this pattern:

• Ask your first Why.
  • Example: Why am I triggered. I’m triggered because I’m going to be late.
• Take that answer and ask why again.
  • Example: Why is being late so upsetting? When I’m late I worry that I am inconveniencing others.
• Take that answer and ask why again.
  • Example: Why is that upsetting? Because I don’t want to draw unnecessary attention to myself by stepping outside expectations of punctuality.

Keep repeating the why until you feel you have reached a level where you know what actions to take to keep yourself in a self-supporting mindset. In the case of the example above, you might try a self-compassion exercise that reminds you everyone is late sometimes and that’s OK, and that going faster to get their quickly can have worse consequences than apologizing for being late (if that is even needed).

• *The Mindful Self-Compassion Workbook by Kristin Neff and Christopher Germer
• *The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole (Healing Complex PTSD) by Arielle Schwartz, PhD
• *The Set Boundaries Workbook: Practical Exercises for Understanding Your Needs and Setting Healthy Limits by Nedra Glover Tawwab