Some days, residing with AuDHD feels one thing like having a mind that’s working two working techniques without delay. On the times when every part feels loud, too flat, or just an excessive amount of, having self-soothing instruments for AuDHD on-hand could make all of the distinction.
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Weighted Blankets
Weighted blankets are sometimes probably the most dependable for self-soothing instruments for AuDHD people as a result of they offer regular, even strain that helps your nervous system settle. The heaviness alongside your chest or legs can carry your consideration again into your physique while you really feel overstimulated or disconnected. It’s particularly useful in moments when your thoughts feels scattered or your ideas are racing as a result of the deep strain affords a predictable, calming sensation with none effort in your half.
It is a lot just like the service canine activity often called deep pressure therapy (DPT)!
Snug Hoodies & Delicate Layers
Delicate garments are for cozy aesthetics and sensory reduction! A well-worn hoodie, a smooth cardigan, or a favourite outsized sweatshirt may give refined strain and heat that helps your physique calm down. Once you’re overwhelmed, slipping right into a smooth layer can create a small sense of security, particularly in case your sensory tolerance is low.
Spinner Rings and Easy Metallic Fidgets
Spinner rings and clean metal fidgets work nicely as a result of they’re constant and don’t require consideration. The sensation of the steel warming in your hand or the repetitive glide of a spinner ring can assist give your ideas one thing regular to comply with throughout moments of overwhelm. They’re particularly helpful in case your arms get stressed or when you want a small, managed supply of motion to redirect stress or sensory overload.
Gel Ice Packs
A smooth gel ice pack is likely one of the quickest methods to interrupt overstimulation. The temperature shift can present an instantaneous, strong sensory anchor, and the versatile texture provides your arms one thing soothing to press or knead. Holding one towards your chest, neck, or arms can assist when your mind feels too loud or your physique feels overheated from stress.
Heated Plush or Warmth Packs
Warmth and be simply as calming as chilly, particularly throughout shutdowns or after lengthy interval of rigidity. It turns into all of the extra highly effective while you use Warmies or different microwavable plushies, which have the added consolation of being stuffed and cuddly. The load of the plush or pack provides a mild grounding impact and the heat can act as a “reset button” of kinds on overload days.
Delicate Lighting or Light Visuals
Light mild from a soft lamp, string of fairy lights, or salt lamp can assist cut back visible overstimulation and make your atmosphere really feel calmer. Sluggish-moving visuals like a lava lamp or diffuser with seen mist may assist your ideas decelerate by providing one thing regular and delicate to give attention to.
Oral Stims
Peppermint candies, cooling mints, or ginger chews are on a regular basis self-soothing instruments for AuDHD people that we don’t essentially notice we’re utilizing as such. The sturdy taste and sensation provides your mind a transparent, grounded level of focus while you’re spiraling or dissociating. Alternatively, chewable jewelry or fidgets can provide some oral stimulation that may turn out to be useful in these moments, too.
Repetitive Cell Video games
Low-demand cell video games like merge video games or easy puzzles (I like solitaire or sudoku for this) provide a lightweight distraction with out an excessive amount of strain, in order that they’re useful for moments while you really feel caught, frozen, or unable to shift gears. Video games like these give your mind a small, predictable activity that helps calm racing ideas—when my PTSD was at its worst, this was my primary self-soothing device!
Stuffed Animals
Your favourite plushies are nice self-soothing instruments for AuDHD adults and youngsters alike! The smooth, acquainted texture provides your nervous one thing mild to settle into. For many people, this turns into probably the most dependable go-to device. A few of my favorites are Squishmallows, and I additionally love the stuffes from Douglas and Aurora!
Hand Lotions
For sensory seekers, making use of a easy hand lotion can turn into a relaxing ritual. It’s grounding with out being too intense and the repetitive movement can assist you reconnect together with your physique. If you happen to’re simply overwhelmed by perfume, make sure you select an unscented or frivolously scented possibility. If you happen to do desire scented lotions, a soothing scent like lavender can add to the sensory expertise.
A Heat Drink
Tea, cocoa, espresso, and even broth will be highly effective self-soothing instruments for AuDHD overwhelm. The warmth in your arms, the steam close to your face, and the regular sipping rhythm all assist your system decelerate.
Check out some of my favorite coffee & tea finds!
Noise-Blocking Headphones
Noise-cancelling headphones or ear defenders can assist cut back auditory overwhelm, particularly throughout spirals or shutdowns. Even fundamental over-ear headphones can soften background noise sufficient to let your nervous system catch its breath. Some folks would possibly desire this with mild music taking part in, or you possibly can merely give attention to the discount of sound.
A Bathe or Tub
A heat bathe or tub will be so soothing while you’re bodily tense or mentally overloaded. It’s particularly useful on days when every part feels too sharp, providing a gentle sound and strain with full-body enter.
What are your favourite self-soothing instruments for AuDHD? Tell us within the feedback!
