Hi there! I’ve been thinking about this lately for myself and I wanted to share this information with you in case you find it beneficial too. This is a break strategy for autistic people that’ll help with overstimulation, burnout, or any other challenging situation.
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Speaking from personal experience, my recommendation is to spend at least one hour of quiet, uninterrupted time in a comfortable space without excessive movement. I’ve found that this is really great at resetting the mind and body. It is useful for both recovering from and preparing for stress. Here’s why I prefer each of these tenets. As always, feel free to adapt or disregard any that you feel will not work for you.
One hour. In the first few minutes of recovery, it’s very easy to slip back into feeling upset. It’s important to recognize that even if we feel okay in the moment, that tranquility may still be shaky. One hour ensures that you have enough time to de-stress and stay relaxed. If the hour passes and you’re still on edge, take more time.
Quiet. One of the biggest triggers for autism is noise. When you’re already stressed, it’s good to avoid anything else that can worsen it. Make sure your break is quiet enough to help you feel calm. For some, this might mean complete silence, but for others, this might allow for music or videos to be playing. Maybe you turn on a fan or open your window to listen to birds outside. It’s okay to fluctuate between silence and soft sounds if that’s what you’re comfortable with.
Uninterrupted. When an autistic person is recovering from a stressful situation, they become vulnerable to relapse. Even small stressors can erase any progress made and send us back to the state we’re trying to get out of. Try to spend this time alone and without surprises or responsibilities. If you can, politely ask people to avoid knocking on your door or asking you to do things. Turn off phone notifications if needed. Do chores ahead of time if you think overstimulation is coming. It is okay to cancel plans or put off tasks until you’re feeling better. Rest is important.
Comfortable space. Make sure that you are resting in a comfortable space. If the environment isn’t great for you, it can be even more difficult to recover from stress. For some people, a comfortable space may mean just a quiet place where they can be alone. Others may need something to make them feel physically cozy – a nice pillow, a warm blanket, or a stuffed animal to hold.
Without excessive movement. Since stress has both emotional and physical manifestations, it is crucial to have both the mind and body be able to relax. Try to avoid any movement that could make your muscles sore or your heart rate increase significantly. If you have to move, try to make it leisurely and for a short period of time. If you need to take a nice walk or go get something to help you feel better, you may do so.
If you’re autistic, remember that this is your time – you need it to help you feel your best again. There may still be things to take care of, but at this moment, your well-being comes first. Unless something requires a major level of commitment, it is always okay to cancel or reschedule. If possible, let those around you know that you are taking a break to rest. Be kind to yourself and don’t apply too much pressure.
If you’re supporting an autistic person, remember to be respectful. It’s okay to suggest, but never force them to do something that they aren’t comfortable doing, even if you think it’s helpful to them. Additionally, if they need space to cope, make sure that you are allowing them that space. Do not set time limits or give them a to-do list for when they’re done. It’s super important that they feel safe with you.
I hope this strategy is useful for you! I know how difficult stress can be, and I want each and every one of you to be able to combat it and feel your best again. Take care of yourself and have a great day!