Autism and Stress Management

Greetings Earthlings! 🙂

Leading on from my previous post, this week I’d like to briefly discuss stress management and autism.

bitmoji-1471788195

As highlighted previously, it’s very important for autists to manage their stress levels for our long term mental and physical health due to our higher levels of biological stress.

To an autist, life and the world can be quite overwhelming so it can be very difficult to manage stress when surrounded by stressors.

So here are a couple of tips and tricks for managing stress with autism:

Weighted blankets- these are often recommended to help manage autism. As I’ve discussed previously, autists have higher levels of stimulatory neurotransmitters and lower levels of calming neurotransmitters. Weighted blankets contain metal or plastic beads in the quilted layers to apply deep, calming pressure to the user- like simulating a hug. This pressure is designed to stimulate the release of serotonin and dopamine to relax and calm the racing mind.

bitmoji-20190917090831

“Stimming”- Self stimulatory behaviours such as hand flapping or noise making can help to calm down the brain using a similar biological mechanism to weighted blankets. Glutamate is one of the excess excitatory neurotransmitters that is released in the autistic brain. When we “stim” it triggers the brain’s reward system to release the pleasure hormone dopamine which causes a decrease in glutamate levels, effectively calming the brain! Items such as stress balls and fidget spinners can be useful tools for stimming to channel excess neurological energy in this way 🙂 

Specialist interests- specialist interests can be one of the most effective ways of coping with stress. They often provide a safe haven, a way to switch off and escape from the pressures of life which can help autists to manage stress. Hobbies are great dopamine and serotonin boosters- both of which are dysregulated in autism. I doubt I’d have survived my teenage years without the escape that Harry Potter gave me! 

Exercise– the old adage of healthy body, healthy mind really rings true here. There’s nothing like working up a good sweat or going for a nice walk to release endorphins and lower your stress levels.

feel the burn.png

Preparedness– one of the most stressing aspects of autism is navigating and coping with the unknown. Nothing get’s my stress levels up more than finding myself in a situation that I don’t know how to navigate- like getting lost on the road in an unfamiliar area; driving in general is one of my largest stressors 😛 Plan routes, study timetables, look up menus- all these little things add up to reduce your stress in the long run. You can’t prepare for everything, but every little bit helps 🙂

At the end of the day, everyone has their own methods for minimizing stress and as with autism, stress management is not one size for all. Try and find what works for you or your child and you’ll be amazed at the difference it makes 🙂

Hope you enjoyed this post dear Earthlings! 😀

Have a lovely weekend!

Aoife

Autism and the Dentist

Greetings Earthlings! 🙂

This week I’m going to discuss an important issue for many people on the spectrum- going to the dentist.

fdd.png

I know- no one ever really enjoys going to the dentist (except maybe Bill Murray in ‘Little Shop of Horrors‘! 😛 ), but for autists in particular, visits to the dentist can be quite traumatic. For many, the invasion of space can be an issue, for others, a trip to the dentist can aggravate sensory sensitivities (the sensation of brushing, the taste of toothpaste, the smell of latex gloves etc).

Thankfully I have never had any major issues with going to the dentist (aside from one unpleasant incident where the anesthetic didn’t take and I felt the drill hit a nerve…), nevertheless it wouldn’t be one of my favourite activities. The high pitched squeal of the tools, the scraping sensation against my teeth, the needles (shudder!)- it’s not the most pleasant of experiences inside my head! There’s a lot of fist clenching! 😛

Image result for shudder gif

So how might we navigate an autists difficulties at the dentist?

Here are just a few tips and tricks that might benefit parents, dentists and autists alike:

  • Inquire if your dentist is autism friendly– Have they had autistic patients before? Do they have any special tools or techniques to make the visit more comfortable? Do they take any sensory interventions such as dimming the lights, providing sunglasses or minimizing any loud noises that may startle the child?
  • Prepare for a dental visit– Help to desensitize an autist to the experience by story-boarding a trip to the dentist with them so that they know what to expect. When it comes to anxiety, the fear of the unknown is often greater than the reality of the experience. Why not inquire if your dentist will allow you to visit the surgery/send pictures to desensitize your child to the environment and meet the staff before coming in for the real thing? 🙂
  • Wear noise cancelling headphones– whilst this may not be as effective as in other situations given that the tools are operating so close to the ears, nevertheless this may help to take the edge off any noise related issues.
  • Weighted blanket– A weighted blanket sitting on your lap could be quite beneficial in calming an autist. As I’ve discussed previously, the deep pressure stimulation can calm the mind and put the autist at ease. X-ray jackets can also be used to substitute for a weighted blanket. Comforters such as soft toys or other sensory items that autists use to ‘stim‘ can also be useful to help put them at ease.
  • Communication is key– as I’ve said above, the unknown is often one of the more unsettling aspects of a dental visit for an autist. Talk them through each step, show them what you are planning to do to their teeth, allow them to see and feel the tools- testing a motion on the hand can be useful to desensitize an autist prior to the oral exam.
  • Rewards and Bribery– what child doesn’t love a good bribe to motivate them to get through their dental appointment?! There’s a lot to be said for the power and promise of a treat (I may have even bribed myself with a trip to the cinema to motivate me to get this post finished on time! 😂)
  • Sedation– though not the best of options, this can sometimes be the only way for particularly anxious autists or those with gagging issues to get through a visit to the dentist.

I’ve also found this useful video about visiting the dentist if you want to check it out:

You can also find more information in the following link:

https://www.autismspeaks.org/sites/default/files/documents/dentalguide.pdf

So there we have it Earthlings! I hope you’ve found this post useful 🙂

Dental care isn’t always the easiest for an autist, but remember, prevention is always best- so get try to find a toothpaste that you like, pick the right toothbrush (soft bristles can be helpful) and take care of those pearly whites! 🙂

bitmoji-20180311030645.png

Aoife

Sleep and Autism

Greetings Earthlings! 🙂

Did you know that between 40% and 80% of autists reportedly have sleep problems?

bitmoji-1207141827.png

I have spent many a restless night tossing and turning whilst my mind races. Like a washing machine on the highest spin setting, my mind keeps going round and around when I turn out the lights.

This is a fairly accurate (and cute) representation of my efforts to sleep at night:

gif.gif^

I struggle to get comfy and start thinking and stressing about my day, about tomorrow, about that embarrassing time when I got an answer wrong in class and everyone laughed at me…and it keeps rolling on in a similar never-ending loop. The pillow starts heating up (did you know that thoughts produce heat? ), I start stressing about not sleeping and how soon the alarm will go off, get frustrated and inadvertently end up even more awake than before!

Eventually I pass out, and when the sun comes up the next morning…

ugh.png

….I wake up feeling like death in a tangle of bedclothes, wearing my sheet as a scarf! 😛

It doesn’t happen every night, but on occasion, especially if I have to be somewhere important or catch a bus early the next morning. I spend so much time thinking about needing sleep that I end up chasing away any tiredness! 😛

But why are we prone to disturbed sleeping patterns?

As with many aspects of autism, it’s unclear why exactly we struggle with sleep, but the experts have a few theories on the subject:

  • Melatonin, the hormone which controls sleep and wakefulness, is thought to contribute to sleep issues in autism. The amino acid tryptophan is needed for the body to produce melatonin, an amino acid which research has shown can be either higher or lower than normal in people with autism. Ordinarily melatonin is released in response to darkness (to induce sleep) with levels dropping during daylight hours (to keep us awake). However, studies have shown the opposite in some autists, where higher levels of melatonin are released during the daytime and lower levels at night. So that explains why I’m often inexplicably dying for a nap in the middle of the day!                                                   sleepy.png
  • Sensory issues are also thought to contribute to these sleep problems. Many autists have an increased sensitivity to such stimuli as touch, light, noises, etc. During my first year in college I became somewhat of an insomniac due to city noises, late night fire alarms and paper thin walls…
  • A number of autists, such as myself, are night owls. Recent brain imaging scans have shown that there are physical differences in the brains of night owls and morning larks. Night owls show signs of reduced integrity in the white matter of the brain (fatty tissue that enables brain cells to communicate with each). This compromises the speed of transmission between neurons which can cause insomnia, daytime sleepiness, antisocial personality disorder and interfere with cognitive functioning. Differences in the integrity of white matter have been linked to ASD’s, so this could explain why we struggle to sleep at night. But it’s not all bad- some studies have shown that night owls are more productive, have more stamina and can display greater analytical and reasoning abilities than morning larks! 🙂
  • Anxiety problems are also thought to contribute to troubled sleeping

So what can you do to improve your sleep?bitmoji-330321839.png

Weighted blankets are often recommended to help manage autism. As I’ve discussed previously, autists have higher levels of stimulatory neurotransmitters and lower levels of calming neurotransmitters. Weighted blankets contain metal or plastic beads in the quilted layers to apply deep, calming pressure to the user- like simulating a hug. This pressure is designed to stimulate the release of serotonin (which helps regulate the sleep cycle and temperature) and dopamine to relax and calm the mind and to better help us to sleep.

Some studies have shown that weighted blankets do not noticeably improve sleep for autists, however many people, neurotypical and neurodiverse alike, have found that they get a much better night’s sleep from using them- so it’s worth a try!

I’m dying to try one myself, so I’ll let you know how I find it if I do! 🙂

Personally, I’ve discovered that using screens too close to bed time can make it harder for me to nod off at night. Scientists have found that the blue light emitted by most screens can interfere with the production of melatonin, making it more difficult to fall asleep. If melatonin disturbances are indeed contributing to your sleep issues, it would be wise to decrease screen time in the night time.

Aoife’s Top Tip: Ditch the laptop before bed, read a book instead! 😉

Experts also recommend avoiding caffeine, getting more exercise, establishing a routine and taking measures to manage stress.

In my experience, stress management is key to getting a good nights sleep. My memories of being an angsty teenager are littered with sleepless nights spent fretting about everything! Once I got on top of my stress, peaceful sleep was quick to follow 🙂

Sleep will come, you just have to find what works for you.

Goodnight dear Earthlings, I’m feeling a nap coming on 😉

Enjoy the weekend!

bitmoji1631749140.png

Aoife

Blog at WordPress.com.

Up ↑