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  • Writer's pictureAmy Duffy-Barnes

10 Neurodivergent Calm Down Strategies




1. Deep breathing exercises: Taking slow, deep breaths can help regulate the nervous system and promote relaxation.

2. Grounding techniques: Engaging the senses by focusing on specific sensations, such as touch, sight, or sound, can help bring attention back to the present moment. Rooting your feet to the earth, body scans, etc.

3. Progressive muscle relaxation: Systematically tensing and relaxing different muscle groups can help release tension and reduce stress.

4. Mindfulness meditation: Practicing mindfulness techniques, such as body scans or mindful breathing, can help increase awareness and promote a sense of calm.

5. Sensory activities: Engaging in sensory-rich activities like listening to calming or 8D music, using fidget toys, bubble baths, scented showers, swinging, wrapping up in a blanket, etc, can help regulate emotions and reduce anxiety.

6. Visualizations: Guided imagery or visualization exercises can help create a sense of inner calm and provide a mental escape from stressful situations. If this is hard for you try Maloka, Healium or Tripp on the Oculus. Audio guided meditations can also be helpful.

7. Self-soothing rituals: Developing personalized rituals or routines, such as making a cup of tea, taking a warm bath, lighting a scented candle, or journaling, can provide comfort and promote relaxation.

8. Nature connection: Spending time outdoors or bringing elements of nature indoors, such as having indoor plants or using nature sounds, can have a calming effect on the nervous system.

9. Social support: Reaching out to supportive neurodivergent friends, healthy family members, or neurodivergent online communities can provide comfort and reassurance during times of distress.

10. Creative expression: Engaging in creative activities like drawing, painting, writing, or playing musical instruments can serve as outlets for self-expression and emotional release.


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