Written by Evangelos Theocharis / Global Procurement Director of EY

Techniques (we can also call them “skills”) for dealing with stress and change can be divided into several categories, such as the following:

Calming Activities
These are activities that address sensory overload, overstimulation, feelings of oppression, and outbursts and may include:

• Listening to music
• Deep breathing and meditation
• Fidget toy
• Physical exercise
• Touching or playing with a pet

Perhaps the most critical coping skill for any person, whether neurodiverse or neurotypical, is being able to recognize when they are feeling overwhelmed and having the self-support skills to remove themselves from the situation.

Prioritizing Self-Care
Taking time for self-care is another important “crisis” coping skill. Simply taking a bath can be a way to calm the senses and allow stressors to “wash away.” Other self-care techniques include:

• Guided or silent meditation
• Physical exercise
• Enjoyable hobbies, such as art, reading, music, or even video games

By taking time to prioritize self-care, neurodiverse adults can fill their metaphorical glass and be better prepared and more resilient when facing unfamiliar or overstimulating situations.

Sensory Soothers
There are many ways to deal with sensory overstimulation, whether it comes from loud sounds, bright lights, or even strong smells. Pressure and touch can provide soothing sensory experiences when applied correctly… heavy blankets, pillows, and vests, rocking, sitting in a bean bag chair, dimming the lights, noise canceling headphones, essential oils, dark glasses, soft fabrics, and fidget toys, and more!

Application of Therapeutic Techniques
I will not develop existing therapeutic techniques here (e.g. cognitive behavioral therapy, etc.), as it is imperative to research the appropriate specialist who will “fit” the neurodifferentiator in question and will also have the necessary knowledge and experience!

Action Plan
Dealing with anxiety and overstimulation is much easier when there is a plan in place in advance. In its simplest form, a plan might take the form of “when this happens, I can do this to calm down.” Some examples include:

• When it’s too noisy in a place/space/room, I’ll put on my headphones to calm down.
• When I start to feel overwhelmed by group social activities, I can take a break to get some fresh air.
• When the lights are too bright in a room, I can put on my sunglasses…

Self-Regulation

A neurodifferent person can only apply any of the above when they are able to recognize the signs of overstimulation. For example, some people may start to feel hot, some may start to sweat or have a dry mouth or upset stomach, and some may just feel “off” in a way that is difficult to explain. By recognizing and recording or expressing what they are feeling at any given moment, they can learn more about their experiences and begin to recognize patterns.