Self-Care for Autistic People: Movement and Regulation

[amphobet]

I've been taking notes on a book titled Self-Care for Autistic People by Dr. Megan Anna Neff. I thought I might share them, in case someone finds them useful.

Movement and Regulation

Managing Sensory Needs

• If you have any "safe foods"--foods that you know you can eat without any sensory difficulties--embrace them during times of stress. One less thing to worry about.
• Autistic people tend to have a strong preference for loose or tight clothing. Figure out what your preference is and dress in a way that makes you feel comfortable.
• Take note of sounds that bring you comfort. You can play a recording of it or something similar when you need to calm down.

Deal with Stress Responses

Fight-or-Flight

• Release energy by exercising
• Try relaxation exercises like Deep Breathing or Progressive Muscle Relaxation

Freeze or Fawn

• You may be feeling emotionally numb, fatigued, or dissociated.
• Try gentle & soothing activities like a warm bath, swaying back and forth, or some grounding techniques

Vagus Nerve Stimulation

Chanting, humming, gargling, or singing can both relax you and promote better stress resilience

Move Your Body

Focus on finding physical activities that feel good to you. These tend to be rhythmic. Some examples include skating, running, walking, swimming, and dancing

Breathwork

Try this breathing exercise to calm down

• Inhale while counting to 4
• Hold for one count
• Slowly exhale for 6 counts
• Hold for one count
• Repeat as needed

Gut Health

• Note how various foods tend to make you feel
• Try taking probiotics and extra fiber
• Stay hydrated
• Don't drink alcohol

Visualizations for Sensory Soothing

• Sit quietly and imagine a peaceful location, real or imaginary
• Visualize the colors, shapes, and scenes
• Imagine the scents you can smell
• Imagine the tastes in the air or in food or drink
• Imagine the pleasing textures and sensations you might feel
• Imagine the sounds you would hear