The “4-7-8” method helps reduce anxiety through breath regulation.
First, empty your lungs of any remaining air.
4: Inhale for 4 seconds (just counting is fine, you won’t need a timer)
7: Next, hold your breath for 7 seconds
8: Finally, exhale through your mouth for 8 secondsYou can repeat this for up to 4 times.
Remember that if at any moment you feel dizzy and out of breath, you should stop this exercise.
You should identify and take note of the
triggers of stress. These triggers are:
- Overstimulation
- Social issues
- Communication issues
- Emotional issues
- Adapting to change
If you are able to take note of these triggers
and actively thinking about them, you are
more likely to prevent stress.
Many neurodiverse people tend be very
hyper-active and can overstimulate a lot.
The best way to deal with this
overstimulation is to utilize sensory tools.
These tools can include:
- Spinning chairs
- Stress balls
- Weighted blankets
- Weighted vests
- Pop-it toys
Creating a schedule for the
day allows for you to plan
out exactly what you are
going to do without
pushing forward blindly.
For many people, this is a
great way to reduce stress
as it takes away the
uncertainty of what is
going to happen on a
certain day.
We have a planning system
for you in the website
CLICK here to try it out!
A lot of people experience
stress due to the
environment they are
currently in. This can
include loud noises, bright
lights, heat/cold, or even
too many/too few people.
Ways to help with this are:
- Turning off/dimming
lights
- Use headphones with
noise cancellation
- Change the AC OR go
in/outside
- Find rooms with few or
many people,
depending on
preference.
Lots of people get very stressed
out when they are put in a
situation where they have to
socially interact. Although they
would want to avoid these
scenarios, it is important to
interact with others.
The best way you can reduce
stress from social interactions
or other events that can feel
stressful is by noticing how
stressed you become, and
taking time off to do something
you enjoy. This relieves stress
you feel from other situations
you might have been in.
Stress is a state of worry or tension that
is caused by a challenging or difficult
situation.
However, stress can be both positive or
negative, helping you overcome the pressures.
Those who have Autism may
experience stress in a different way
from others.
Stress can be much more intense
and could have different triggers or
responses.
- Hyper-/hypo-sensitivity/Overstimulation
- Social challenges
- Difficulty adapting to change
- Communication issues
- Difficulty controlling emotions
Being very stressed can lead to:
- Emotional breakdowns
- Issues with sleep
- Decreased concentration
- Social isolation
- Regression in skills
- Depression
- Manage and Monitor your energy levels, especially after social interactions; make sure to recharge
and spend sometime for yourself!
- Stimming: rocking, flapping hands, other movements can help reduce stress
- Make sure to eat healthy! Food can affect your mood.
- Try Mindfulness Meditation to help reduce the effects of stress and anxiety!
- Meeting up with or talking to someone to explain your thoughts and feelings
Of course, in any situation in which you feel
overwhelmed / overstimulated, the first thing you should do is try to leave.
However, if in a situation that you cannot excuse yourself such as
a formal event (school or work related), here are some tips for you.
- As there isn’t much you could do without planning ahead, try to always carry a kit with you at all times.
- First identify your triggers- for example, you should bring headphones and earplugs with you at all times
if you are sound sensitive, or bring sunglasses with you if you’re light sensitive.
- However, if you really don’t have anything with you, you should contact a friend and quietly
inform them, before people leaving the noisy area. Remember, even if you’re in a situation in which it
may be awkward to leave, always take care of yourself and make sure you feel fine.
- Taking intermittent short breaks also help alleviate some of the
overstimulation from being in a noisy space for a long time.
If you ever feel stressed out or
overwhelmed in school, here are some tips:
- Let your teacher know! They may allow you
to leave the classroom if needed
- Find a quiet space- go out in the hallway or bathroom.
You may feel more stressed out when people
are around, so it’s important to space
away from others when needed!
- Try some breathing exercises! They
can help calm you and your brain from
everything happening around you!
- Drink some water and take all the time
that you need before returning
back to the classroom!
Helpful tips to deal with overstimulation
in public spaces
- Once again, it would be most effective
if you’. e already prepared a kit
knowing your triggers. However, if
you don’t have one yet, you should try
to leave the area that makes you
uncomfortable with your triggers
in mind. For example, you could leave
unnecessarily bright spaces,
instead moving to perhaps a dimmer area.
- In addition, if you are unable to leave the
public space, taking short breaks occasionally
will help you relieve some of the overstimulation.
- Also, don’t be afraid to ask for help—whether
you need to ask for directions, or asking to
lower the music volume in a loud restaurant.
- In response to a recognized threat
- Short-term trigger
- Generally is a response to an external cause, such as meeting a deadline or arguing with a friend.
- Goes away once the situation is resolved.
- Can be positive or negative. I.E. may inspire you to meet a deadline OR cause you to lose sleep.
Both stress & anxiety can affect your mind & body.You may expierence symptoms such as:
- Excessive worry
-Uneasiness
- Tension
- Headaches
- Body pain
- High blood pressure
- Loss of sleep
- May not have an identifiable trigger
- Long-term trigger
- Anxiety is often a response to fear, uncertainty, or doubts we have about something that's
causing us stress.
- Usually involves a persistent feeling of
apprehension or dread that doesn't go away, and
that interferes with how you live your life. Is constant, even if there is no immediate threat.
Other resources outside of school could be family members and friends (that you trust)— although they may not be professionally trained to help you, they could give you reassurance and also help you in finding experts. You could also find professionals in your area such as therapists to reach out to if you wish to.
Although this may not apply at all schools, typically your school should have resources to reach out for help. Such include a counsellor, a school nurse or even a teacher that you trust. However, if you don’t feel comfortable to share with adults at your school, there are also other resources you could reach out to.
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