2) Sensory regulation:
• Environmental modification: Proactively create sensory-friendly spaces by minimizing triggers. This can involve using dimmable lighting, reducing ambient noise, and maintaining an organized, uncluttered environment. • Sensory tools: Utilize a personalized toolkit of sensory aids. This may include noise-cancelling headphones or earplugs for auditory sensitivity, sunglasses for light sensitivity, fidget toys to provide regulating tactile input, and weighted blankets or lap pads for calming deep pressure.
• Sensory breaks: Schedule regular breaks throughout the day to decompress and reset the nervous system. This could involve spending a few minutes in a quiet room, stretching, or engaging in a calming activity. Spending time in nature can be particularly restorative.
• Finding safe ways to boost dopamine (the brains reward chemical): Many people with AuDHD look for activities that give them a “dopamine lift” – something fun, interesting, or energising. The goal is to find options that give you energy without leading to exhaustion or burnout. Experiment with what works for you – everyone is different so it may take a bit of trial and error. Some people: o Spend time on their interests - this can give deep satisfaction, motivation and joy while also helping you re-energise o Enjoy an exciting or sensory-pleasing drink (e.g., something fizzy, flavoured, textured) o Listen to upbeat or high-energy music that lifts mood o Connect with others online – this can sometimes feel less overwhelming than face-to-face socialising o Rotate between different activities or interests to avoid overstimulation or boredom.
DEVON ADULT AUTISM AND ADHD SERVICE 24
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