In my years of learning what helps regulate kids and adults who are neurodiverse, here is a collection of things I have learned that helps to regulate the body. These are all things that even people who aren’t neurodiverse benefit from.
As parents who are advocating it’s really important that we regulate ourselves so that we don’t tip over into excess in self-soothing behaviours that are not healthy or helpful. Easier said then done. I know. Nonetheless, here is the list. Having a plan is key so you know what to do when your support needs increase.
Do you have anything to add?
1. Regular exercise. Regular exercise is soooo good for our body. Our muscles literally secrete calming chemicals. Hope chemicals. It’s like chemical therapy when we consistently move our bodies. This one is a MUST for me. I know it keeps me afloat.
“When muscles contract, they secrete chemicals into the bloodstream. Among these chemicals are myokines, which have been referred to as “hope molecules”. These small proteins travel to the brain, cross the blood-brain barrier, and act as an antidepressant. They do this by improving our mood, our ability to learn, our capacity for locomotor activity, and protect the brain from the negative effects of ageing.”
2. Water. Having a bath, or a shower can be very calming to the body. Even drinking a glass of water. One tip a counsellor gave me years ago, is that you fill up a zip-lock bag of water and put it on your face, it can calm and help with body regulation. For me, water has been really helpful. In my most stressful times, I have literally stopped what I am doing and hopped into a hot shower.
8 Reasons Why Being In, On or Around Water Makes You Feel So Good
“Water has a powerful physiological effect on your body – so much so that even drinking a glass of water can calm your nerves. This is because water triggers the parasympathetic nervous system, which is responsible for the body’s ‘rest and digest’ response.”
3. Pressure. Having a weighted blanket or a tight hug can be very grounding. Just helps to pull people back into their bodies. They can prompt feelings of security, safety, calm, and help with sleep. It’s not just kids who can benefit from weighted blankets, adults too. I love pressure. However, I do want to note that when people start to elevate, the desire to not be touched or having anyone enter their space may increase.
4. Sex. There are so many good-feeling chemicals that are released in our brains when we have sex. I am not going to comment personally on this part, my mother reads my blogs. This blog isn’t just for the people in relationships. Even if you don’t have a sex partner, and even for those who do have sexual partners, you can still regularly have orgasms on your own and reap the benefits.
9 Surprising Health Benfits of Sex
“During sex, your body releases feel-good hormones such as endorphins, oxytocin, and dopamine. These hormones help reduce stress, boost your mood, and deepen emotional intimacy with your partner — all of which contribute to better mental health. Some studies even suggest that regular sexual activity is linked to lower rates of depression.”
5. Crying. Crying is actually very healthy and benefits us. So cry cry cry. Let it allll out. We actually shouldn’t be encouraging people to not cry. Supporting people to cry and that it’s okay to cry is actually awesome. Don’t try and hold it in. Let it out!!
14 Benefits Of Crying When You Need To Just Let It All Out, According To Experts
“emotional tears can reduce your stress levels, making you feel good after.”
6. Getting outside. Nature is so good for us. Literally, go hug a tree. Going for walks, gardening, getting our hands in the dirt, so so so good. Just go outside and breathe the fresh air. Feel the rain, feel the cold. Pick up leaves. Look at the stars at night. Nature is a big stabilizer for me.
7. Journaling. I am sure it’s no surprise to anyone that I love to write. It’s my therapy. I have so much in my head, I need to get it OUT. My head would explode if I couldn’t write. Blogging to all of you, is part of my self-care. I also have so many personal journals at home.
The Neuroscience of Journaling And Its Benefits
8. Pets. We had the most lovely dog in our family who passed away last year. He was so lovely for all of us. Pets heal us, and spending time with them or other people’s animals is absolutely is better for our mental health. Support animals are vital.
“Interacting with animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure. Other studies have found that animals can reduce loneliness, increase feelings of social support, and boost your mood.”
9. Creating art. It’s not just kids that need to create art. Us too! Many adults enjoy painting, knitting, needlepoint, playdough, lego, poetry, writing, etc. Something. I really highly encourage people to do is to look for ways to be creative in your life. Some people feel that they can express themselves through cooking, or their fashion, or makeup. However you choose to be creative, sky is the limit, and I cheer you on.
What Does Art do for Your Brain?
” one study involving more than 23,000 British participants found that those who either made art at least once a week or attended cultural events at least once or twice a year were happier and had better mental health than those who didn’t.”
10. Breathing. Breathing can be so helpful. In fact, it’s one of the key ways to give our brains oxygen so we can think. Counting to 10 or doing box breathing, can be a very helpful way to cope in the moment.
The Science Behind Counting to 10 When You’re Upset: Why It Works and How to Use It
Relaxation techniques: Breath control helps quell errant stress response
We are all human and we have complex bodies living in a complex world. Embrace your body and give it everything it needs. Self-regulation and self-care when you advocate is key. It is part of the work of advocating that we learn about ourselves and about our own needs. Some days it will be enough to just breathe, and other days having a maintenance of self-care is preventative and keeps us going. This is a marathon, not a sprint.
What works for you?