Self-Care for Autistic People: Emotional Self-Care, Part 2

Notes on Self-Care for Autistic People by Dr. Megan Anna Neff

Emotional Awareness, Literacy, and Resilience

Thought Mapping

1. Jot down a central theme or problem in the center of a sheet of paper and circle it.
2. Identify subthemes or factors contributing to the main theme or problem.
3. Connect each related subcategory to the central circle with lines
4. Add more bubbles to each subcategory, trying to pinpoint specific issues.
5. Keep expanding the web
6. Reflect on your completed map and notice any patterns.

Grasp difficult emotions

• Visualize with tools like a Feelings Wheel, Emotion Matrix, or Feelings List.
• Read fiction and reflect on the characters' emotions, intentions, and motivations
• Journal about your emotions

Practice Gratitude

1. At the end of each day, list 3 good things that happened.
2. Replay them in your mind
3. Put visual reminders in your environment to reflect on something you're grateful for

Self-Compassion Statements

• "This is a difficult moment. It will pass."
• "I'm not alone in this. Others have felt this way before, too."
• "I'm human, and it's OK to feel the way that I do."
• "It's OK to feel what I feel right now."
• "I trust my capacity to grow and learn from this experience."
• "I'm going to get through this. I've faced tough times before and survived."
• "I'm doing the best I can with what I have right now, and that's enough."

Emotional Regulation

Emotion Labeling

• Develop emotional awareness by identifying the physical sensations, thoughts, and behaviors that coincide with various emotions
• Use an emotions matrix or feelings wheel
• Track your mood with a worksheet or an app
• Practice mindfulness
• Journal about your emotions and the sensations that went with them
• Talk about your feelings with trusted friends and family
• Talk to a therapist to process emotions

Anxiety vs. Sensory Overload

• Sensory overload is caused by external stimuli, such as loud noise, bright lights, or crowds
• Internal thoughts, worries, and emotional triggers can be a sign of anxiety or other emotions

Take steps to stop and prevent sensory overload. "Sensory Dread" may feel like anxiety, but can be helped by planning ahead and using sensory blockers

Set a Worry Period

Worry more effectively with this technique

1. Set aside a consistend 10 to 20 minute time period each day as your official Worry Time
2. During this period, write or type out all your worries
3. Identify the worries that are in your control (vs those you have no control over) and create actionable steps you can take to address them.
4. If you find yourself worrying throughout the day, remind yourself that you will address your worries during your next worry period.

Raw Spots and Triggers

• Think about past experiences that triggered a strong emotional response. Document the events' context, reaction, and associated thoughts.
• Note how your mind and body react when encountering triggers
• See if there is an associated story you tell yourself
• Mindfully acknowledge and name the triggers when they activate

Alternatives to Self-Harm

• Holding ice, putting your face into a bowl of ice water, or using a cold pack can create a jolt and release endorphins
• Try grounding techniques
• Try rapidly changing temperatures, such as a hot shower followed immediately by a cold one
• Intense movement like running, dancing, or jumping
• Soothing sensory self-care practices such as a warm bath or calming music
• Try using a TENS (Transcutaneous Electrical Nerve Stimulation) unit.
• Support from trusted friends, family, or therapist
• Put together a distress tolerance kit containing items such as stress balls, fidget toys, soothing lotions, meaningful objects, or your favorite book.

Anchor in the Present Moment

• Physical grounding: Focusing on physical sensations like cool water or gentle movement
• Mental grounding: Counting, mantras, cognitive distractions like puzzles
• Sensory grounding:
  • Calming music or soothing textures or aromas
  • 5-4-3-2-1 Grounding Technique
  • Notice 5 things you see
  • 4 things you can touch or feel
  • 3 things you hear
  • 2 things you smell
  • 1 thing you can taste

Acceptance, Not Avoidance

• Journaling about thoughts and feelings to gain insight into your emotions, patters, and triggers to find clarity
• Mindfulness practice
• Therapy
• Express your emotions through art or music