everyday lives, it can feel as if we are stuck with no way to get out. Sometimes when it’ s repetitive, happening day after day, we can begin to feel hopeless that these feelings could change. The truth is there are some practical steps you can take to ensure that you can confidently navigate this emotional experience.
Here is a process to help you navigate the moments of overstimulation for yourself or your child.
1. Temporarily remove yourself from the environment.
It’ s difficult to calm your stress while you are still in the scenario that’ s causing you stress. The first step in navigating overstimulation is to temporarily remove yourself from the situation.
If you’ re overstimulated, this might mean walking outside in the fresh air for a few minutes or locking yourself in your bedroom or bathroom to catch your breath( of course, after making sure your children are safe).
If your young child is overstimulated, you might scoop them up into your arms and take them to a quieter place in your home, away from other children, or leave the playground to sit in the shade for a while.
If your older child or teenager is overstimulated, you might create a space for them at home that’ s theirs to escape to( such as their own room or a specific place in the house), or you might allow them to listen to music or an audiobook with headphones on. You might also give them verbal permission to leave the group or activity if they need to and go to an agreed-upon place.
2. Do something that helps you return to calm or changes your emotional state.
What helps someone return to calm varies for each individual. It also varies depending on how much time or freedom you have to employ calming techniques.
This could include anything that’ s quiet and calming, something that prompts laughter, or an activity that distracts you from the current situation. You could pray or meditate, listen to an audiobook, walk barefoot on the grass, water the garden, or go for a short walk or run( if someone can stay with your child). This might also include any activity that changes your emotional state, such as getting everyone outside or having a dance party or announcing you’ re having pancakes for dinner.
For a younger child, you could give them a hug or provide quieter activities for them to do, such as drawing, playing with Legos, looking at books, listening to calming music or an audiobook, playing with water outside, or taking a warm bath.
For an older child or teenager, you could sit with them if they need to talk or allow them space to themselves, go on a walk with them, have them swim in cold water( if you have a pool or are close to the ocean), have them listen to an audiobook or music, or
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