Emotions can run high at times, and it can be difficult to calm down. When we’re stressed, we all benefit from having strategies we’ve learned and practiced to help us cope. For autistic individuals, we can use their strength in visual learning to teach ways to calm both the mind and body. Each individual is unique, so use their interests and preferences to select activities to include in a calming routine.
- Think about your favorite topics (ex: trains, animals, etc.)
- Draw
- Color
- Read jokes or preferred books
- Count to 20
- Sing a song
- Mindfulness/Mediatation
- Writing/Journaling
- Squeeze a stress ball
- Smell flower, blow out candle breathing exercise
- Blow pinwheels
- Use sensory fidgets or materials (touch, hear, see exercise)
- Yoga and movement
- Heavy work
- Exercise
- Dance
Choose 3–4 calming activities and present them visually in the order they should be completed. You can arrange the actual items in sequence, use post-it notes with pictures or words, or create a simple list. This helps the individual understand exactly what to do during “relax time.”
HELPFUL HINTS:
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There’s no single “right way” to create a calming routine—focus on what truly helps the individual relax.
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Teach and practice the routine the same way each day, especially when the individual is already calm.
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Use the same location for practice each day. Choose a quiet, low-distraction space.
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Consider doing the routine together as a family. This provides a model for the individual and creates a shared, enjoyable experience.