3) Emotion regulation:
The first step to managing emotions is to learn what triggers intense and/or unpleasant emotions and build an awareness of how the emotion builds. This can help understand why we react, and when to implement strategies to prevent strong emotion reactions/ shutdowns/ meltdowns. For more practical tools on managing emotions, see our booklet “ADHD and Emotions”.
4) Everyday task management and planning:
• Order and novelty: have “mini” routines for certain parts of the day. Morning, lunchtime, bedtime, or whenever you want to do that activity. Order and routine provide comfort, takes out the burden of decision making, knowing what’s next but also leaves space for tweaks and spontaneity. • Break it down: when large tasks or projects feel big and overwhelming, break it down into smaller, concrete, and manageable steps. This can help the task feel easier to start and track progress. • Organisation: simple systems can make everyday tasks smoother and less stressful. It’s important to approach organising a bit at a time to and to create systems that feel easy to maintain to avoid overwhelm. You might want to try: o Having a set place(s) for important items – a “leaving the house drawer” where you have your keys, wallet, change etc. o Ensure items stored away are visible (e.g., in see-through boxes) and/or labelled o Colour-coding categories to make navigation quicker
DEVON ADULT AUTISM AND ADHD SERVICE 25
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