Conversing Care

Tag: Neurodivergent

  • Taking Time Out

    Taking Time Out

    Bright alarm clock and stars seamless pattern, vector illustration.

    Overview

    Taking time out is what it says on the tin. You pull yourself out of a situation or environment for a brief moment to calm down, then return.

    If you struggle with self-regulating or sudden outbursts of emotion, this can be hopeful to bring yourself back down into more manageable ranges.

    Requirements

    It will be easier for you to let others around you know that sometimes you need to take some time out for yourself.

    Let trusted people know that “taking a minute” to “cool-down” or “collect yourself” is sometimes necessary to help you “self-regulate”.

    We can’t always share our ways of coping with others but still find the importance in using them so if you think it’s vital you need to pull yourself out of a situation because if you are going to burst.

    Make sure you have prepared a meaningful response as to why you left or others may start asking you questions which can cause you to flare again.

    ✋ Are you struggling right now?

    If you or someone else is feeling unsafe or experiencing suicidal thinking, please visit the Urgent Help page now to find what actions you need to take.

    How to

    Know your triggers: Ask yourself, “what kinds of situations do I find myself thing where I am unable to manage?” “How am I usually feeling in those difficult moments?”

    Your triggers could be a crowded space, intense discussions at work or a challenging conversation with a loved one.

    As you carry on with your day-to-day, you will eventually find yourself in one of these over-stimulated moments where you might think to yourself, “hang on a moment, I need a minute to collect myself.”

    • Politely excuse yourself from the situation and take yourself to a quiet environment.
    • Set yourself a number of minutes to calm yourself down.
    • Use other coping strategies like breathing exercises, counting or mindfulness in this slot of time you have given yourself.
    • When you have finished, return to where you was. If needs be, saying “sorry” can go a long way in notifying people that you needed a moment but now your back in action.

    Sometimes, others will ask as to why you disappeared and this is perfectly normal, specially in work environments.

    Make sure you have an acceptable response to hand in case anyone asks.

    Additional

    It’s always useful to make a plan with others for when you need to take time out for yourself. It reassures them that you are safe and know what you are doing.

    It’s also important for you to know what their reaction will be like and if this is an appropriate coping tool to use during discussed conversations with others.

    We don’t recommend taking more than 5 minute time out because anything close to 10 minutes looks more like a ‘break’ than a way of coping.

  • Sensory Countdown

    Sensory Countdown

    Green trees and shrubs with red flowers in the middle.

    Overview

    Great as a grounding exercise to help be more present with your emotions and environment.

    When you are noticing you’re becoming overwhelmed with emotion or distracted by sudden thought processes, this coping strategy can be used immediately to ground you and offset anymore distress.

    Requirements

    This exercise can be done anywhere but is most effective in busy environments as you have lots of stimulation around you.

    If you are currently experiencing psychosis or dissociation caused by mental ill health, please don’t perform this exercise as this could flare your symptoms. Make sure to check with a mental health professional what ground exercises will be best for you.

    ✋ Are you struggling right now?

    If you or someone else is feeling unsafe or experiencing suicidal thinking, please visit the Urgent Help page now to find what actions you need to take.

    How to

    You should deploy this coping tool straight away when you notice you are becoming overwhelmed with emotion or negative inward looking thought processes.

    Ask yourself in the following order and identify:

    • 5 things you can see
    • 4 things you can touch
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste

    When you have asked and identified all your senses, check-in with yourself.

    How are your emotions now? Is your state of overwhelming feeling increasing, decreasing or about the same?

    Getting a solid answer after that can help you navigate the next upcoming moments.

    Do you need to change environment? Can you do something else to distract yourself?

    Additional

    Performing a Sensory Countdown 2 to 3 times a day throughout the week is ideal if you find it difficult to get in touch with your emotions and connect with your environment.

    If you have Autism Spectrum Disorder, this technique can be really effective, even if you do it 2 to 3 times a week.

    We wouldn’t recommend doing this exercise anymore than 3 times a day, as it can become exhausting.

    Find the right balance for you and ask trusted people like family or health professionals how frequently you should perform this strategy. Do what is comfortable and manageable for your weekly routine.

  • Grain of sand

    Grain of sand

    Close up photo of sand with larger pebbles.

    Overview

    Grain of Sand is a mindfulness technique involving textures which can help pull you back to the present moment.

    If you’re more of a sensory person and appreciate textures, this is for you.

    Requirements

    Ideally, small grains of sand or rice can be used but not necessary.

    You can imagine a small piece of something between your fingertips and that works perfectly too.

    ✋ Are you struggling right now?

    If you or someone else is feeling unsafe or experiencing suicidal thinking, please visit the Urgent Help page now to find what actions you need to take.

    How to

    • We want to imagine or hold our makeshift sand between our fingertips. Ideally, using your thumb and index (middle) finger.
    • Begin small, repetitive rotations with your fingertips to roll the ‘sand’ around.
    • As you start to take notice of the feeling, close your eyes as you continue.
    • Do this for 2 of minutes.
    • If your mind begins to wonder, that’s perfectly normal. Just bring your mind back to the sensation during this time.
    • When your finished, slowly take notice of your environment as you open your eyes.
    • Carry on with your day.

    Additional

    This can be a handy strategy because you can do it on the go.

    There is no strict time limits on this strategy. You don’t have to have your eye closed either.

    Instead, use it as you need too but make sure you have breaks in between as otherwise it can lose its effectiveness.

    This strategy should go alongside other coping techniques which don’t involve textures so you utilise other areas of the brain.