TEACCH Tip#2 Relaxation strategies & routines
During times of stress, it can be difficult to regulate emotions and return to a calm state. Just as adults benefit from coping strategies, individuals with autism can learn and practice routines that help them manage stress and regulate their emotions.
Using visual supports to create a calming routine can make relaxation strategies more predictable, concrete, and easier to follow. A visual calming routine clearly shows what activities to do and in what order, helping individuals focus on the process of calming down rather than figuring out what to do next.
Creating a Calming Routine
- Choose three or four calming activities that match the individual’s interests and preferences.
- Arrange the activities in a clear sequence using objects, pictures, written words, or a simple checklist.
- Examples of calming activities may include deep breathing, stretching, listening to music, reading, drawing, using a sensory item, or taking a quiet break.
- Keep the routine simple and consistent so it becomes familiar and easy to use.
Activities to calm your mind
-Think about your favorite topics
– Draw
– Color
– Read jokes or preferred books
– Count to 20
– Sing a song
– Mindfulness/Meditation
– Writing/Journaling
– Draw
– Color
– Read jokes or preferred books
– Count to 20
– Sing a song
– Mindfulness/Meditation
– Writing/Journaling
Activities to calm your body
– Squeeze a squeeze ball
– Smell the flower, blow out the candle (see below)
– Blow pinwheels
– Use sensory fidgets or materials (touch, hear, see)
– Yoga and movement
– Deep pressure or squeezes
– Heavy work
– Exercise
– Smell the flower, blow out the candle (see below)
– Blow pinwheels
– Use sensory fidgets or materials (touch, hear, see)
– Yoga and movement
– Deep pressure or squeezes
– Heavy work
– Exercise
Helpful Hints
- There is no single “right” calming routine. Focus on activities that are genuinely relaxing for the individual.
- Teach and practice the routine regularly when the individual is already calm so it is easier to use during stressful moments.
- Use the same location whenever possible. A quiet, low-distraction environment can help support relaxation.
- Follow the same sequence each time to build familiarity and confidence.
- Consider practicing the routine together as a family. Shared relaxation activities can be a great way to model coping strategies and spend time together.
A visual calming routine helps make relaxation predictable and accessible, giving individuals a clear plan for managing stress and supporting emotional well-being.