Here are 21 strategies Autistic adults can use to calm down when feeling anxious, stressed out or overwhelmed.
The first 2 strategies should be done before you find yourself in a situation where you need to calm yourself down.
Create a sensory basket or box
Before you need to calm down, you should create a sensory basket or box.
Sensory baskets or boxes contain tactile, visual, auditory, or olfactory stimuli that can engage Autistic adult’s senses in a controlled way, which can help regulate our emotions and provide a sense of grounding when feeling overwhelmed or anxious in a stressful environment.
Common items found in many Autistic adults sensory baskets and boxes include:
- Fidget toys
- Stress balls
- Weighted items including a mini weighted blanket
- Lava lamps or LED lights
- Coloring books
- Kaleidoscopes or Prism Glasses
- Noise cancelling headphones
- Music player preloaded with calming music
- Scented items
- Aromatherapy Roll-Ons
- Balance toys – small wobble boards or cushions for vestibular input
- Cheverly
- Gum
- Mindfulness cards
- Stress Journal
You may also want to use a drawstring backpack and create a sensory bag that you can take when you are out and about.
Understand Autism Anxiety
To understand Autistic anxiety we need to be able to identify the triggers and root causes of our own anxiety.
When we understand our own Autistic anxiety, enables us to develop proactive strategies to manage and react to our emotions which reduces intensity of anxious feeling.
Regardless of if you have created a sensory basket, box or bag, or if you understand your own Autistic anxiety, when you feel you need to calm down, try these strategies:
Remain calm
Remaining calm provides a sense of control, allowing Autistic adults to focus on calming strategies that can prevent further escalation by minimizing impulsive reactions that can occur when feeling overwhelmed
Remaining calm allows Autistic adults to regulate emotions which helps de-escalate anxiety and stress levels.
Distract Yourself
Distraction diverts Autistic adults from focusing on the overwhelming stimuli that might be causing anxiety, stress and/or feelings of being overwhelmed. Distractions allow us to temporarily shift our attention to a more calming activity, which can effectively reduce anxiety and emotional intensity, which gives our brain a break from processing stressful information.
Practice Relaxation Techniques
Practicing relaxation, including progressive muscle relaxation, and guided imagery, promotes focused attention on our physical sensations, which can counteract the overwhelming sensory input that often triggers anxiety and stress in Autistic adults, allowing us to better regulate our nervous system and achieve a sense of calm.
Deep Breathing
Deep breathing activates the parasympathetic nervous system, also known as the rest and digest response, which counters the “fight or flight” reaction allowing you to self-regulate manage anxiety and calm down through a focused physical action that can shift our focus away from overwhelming stimuli; essentially, it helps us regain control over our body’s response to stress by consciously slowing our breathing down.
Escape
When an Autistic adult escapes from an situation that is causing stress, anxiety or feelings of being overwhelmed allows those of us on the spectrum to regain control reduce sensory and emotional input, and engage in self-regulation.
Peace and quiet
Peace and quiet can significantly reduce sensory overload. A quiet environment allows Autistic adults to process information without being overwhelmed by sights, sounds, or other stimuli, enabling them to regain a sense of composure and focus which will help them calm down.
Finding a Space for Alone Time
Finding a space for alone time, especially a sensory-controlled environment, allows Autistic adults to escape overwhelming stimuli, allowing their nervous system to regulate and reducing feelings of anxiety or stress while providing a safe haven to decompress and recharge.
Calm-Down Corner
A “Calm down corner” for Autistic adults is a safe, private area with sensory tools and calming activities to decompress when needed.
Calming corners are designated, quiet space in the home or workplace where Autistic adults can retreat to manage overwhelming feelings, sensory overload, or anxiety through tactile stimulation, comfortable textures, low lighting, and minimal noise. Calming corners are places of safety and relaxation that help Autistic adults regulate their emotions and return to a calmer state.
Take a Nap
Taking a nap acts as a “reset” button by providing a period of rest and allowing the brains of Autistic adults to process sensory information and emotional experiences accumulated throughout the day.
Taking a nap can significantly reduce feelings of overwhelm and anxiety, often associated with sensory overload, which can help us calm down.
Deep Pressure
Deep pressure activates the parasympathetic nervous system, essentially triggering a relaxation response in the body by stimulating touch receptors and releasing calming neurotransmitters like serotonin and dopamine, thereby reducing stress and anxiety.
Deep pressure can be applied by using weighted blankets, compression garments, and massage therapy. Also receiving a hug or a squeeze from another person is another form of deep pressure that may be beneficial.
Music
Music provides sensory input that can regulate emotions, reduce anxiety and create a sense of control.
Classical music is often considered the best type of music, particularly pieces by composers like Mozart, Bach, and Beethoven to help an Autistic adult calm down
Classical music’s soothing melodies, predictable rhythms, and harmonious compositions can help reduce stress and anxiety.
Along with classical music Autistic adults may want to try calming sensory music for Autistic adults.
- Check out a sensory calming playlist on Spotify
- Check out a sensory calming playlist of videos on YouTube
Individual preferences vary greatly, so it’s important to find what works best for each person.
Use Sensory Objects
Sensory objects provide a focused sensory input that can distract Autistic adults from overwhelming stimuli. Sensory objects allow Autistics to regulate their emotions and reduce anxiety by engaging their sense in a controlled way. Essentially, sensory objects such as tactile items, auditory stimulation, or visual stimulation offer a way to “ground” themselves when feeling overwhelmed.
Guided Meditation
Guided meditation provides a structured focus on the breath and sensory experiences of Autistic adults. Guided meditation allows us to become more aware of our internal state and intentionally shift our attention away from overwhelming stimuli, thus promoting relaxation and emotional regulation.
The practice of mindfulness, where thoughts and feelings are observed without judgment, can be particularly beneficial for individuals on the autism spectrum who may struggle with sensory overload and emotional dysregulation.
Yoga
Yoga provides a structured, sensory-focused activity that combines deep breathing exercises, gentle movements, and mindfulness practices. Yoga activates the parasympathetic nervous system, promoting relaxation and reducing anxiety by increasing body awareness and proprioception while calming the mind and body, allowing Autistic adults to manage sensory overload and engage in self-regulation.
Physical activities
Physical activities including walking, running, swimming, jumping on a trampoline, or dancing, etc. provide a healthy outlet to release pent-up energy, reduce anxiety, and provide sensory input through movement, often leading to a feeling of well-being and improved mood.
Exercising
Exercise releases endorphins. Endorphins are natural mood boosters, which can significantly reduce stress and anxiety. Exercise also provides a structured physical activity that can help regulate sensory input and manage overwhelming emotions; essentially acting as a therapeutic tool to improve overall well-being
Take a walk
Taking a walk can provide structured, repetitive movements that can be soothing, which reduces sensory overload, while offering a moment of focused physical activity which releases tension, allowing us to process thoughts in a calming environment, often with the added benefit of exposure to nature which can be further relaxing. Taking a walk is a form of self-regulation and stress relief.
Adopting a Pet
Pets provide unconditional love, companionship and sensory stimulation through touch which is soothing and reassuring during stressful and overwhelming situations. When an Autistic adult cares for a pet fosters a sense of routine and responsibility, which contributes to overall wellbeing.
Communication
Effective communication provides Autistic adults with a sense of understanding. Effective communication also reduces anxiety and frustration stemming from miscommunication or feeling we are unheard by others.
Autistic adults often feel validated after expressing their needs clearly to others when we use clear, concise language and visual aids. It is important that the allies of Autistic adults take the time to listen actively and patiently to our concerns.
