Monday 11th May

Monday 18th May - MIC OFF GROUP. Participation in this group is done via the chat box.

Monday Evenings - 5:30pm to 6:30pm

Monday 11th May

Monday 18th May

Wednesday Evenings - 7pm to 8pm

Wednesday 13th May

Wednesday 20th May

Note all times are in BST/UK timezone.

It’s really common struggle to communicate pain because a simple 1-10 scale is so subjective. Here are specific ways autistic people might struggle with this👇

Sensory Processing: We can feel everything (hypersensitivity) or our brains ignore the signal so much we don’t even notice (hyposensitivity). This can make us have high or low sensitivity to pain.

Interoception: Interoception is like an internal monitor that helps us identify things going on in the body. Autistic people can struggle with interoception, missing the body’s cues for hunger, thirst and even pain. We might know we feel unwell, but struggle to describe or pinpoint the pain.

Communication: Autistic communication differences may lead to our pain being misunderstood. This can include verbal communication, but also differences in body language too.

Overload: Pain equals sensory overload. Too much sensory overload equals panic, shutdown or meltdown. Reactions that are perceived as over the top or too intense may lead to labels like dramatic or anxious.

The result of these autistic difference is our pain being overlooked, misdiagnosed or totally dismissed.

This is where to the Mankoski Pain Scale could help, a tool created by Andrea Mankoski in the 90’s. Although originally created for endometriosis pain, it’s still applicable to many chronic illnesses and general pain.

Instead of a subjective 1-10 scale Mankoski breaks down the scale into function impact and medication… Can you ignore the pain? Does it stop you doing tasks? Does medication remove the pain?

SAVE THIS for your next pain appointment.

If you’re looking for a place to connect with other autistic people and talk about autistic shared experiences check out our autism support groups. Upcoming sessions include:

Wednesday 15th April - 7-8pm

Monday 20th April - 12:30pm - MIC OFF GROUP. Participation in this group is done via the chat box only to help those who are anxious about joining a group.

Wednesday 22nd April - 7-8pm

All times are in BST/UK timezone.

Monday 20th April - MIC OFF GROUP. Participation in this group is done via the chat box only.

Monday 27th April

Monday Evenings - 5:30pm to 6:30pm

Monday 13th April

Monday 20th April

Monday 27th April

Wednesday Evenings - 7:00pm to 8:00pm

Wednesday 15th April

Wednesday 22nd April

Wednesday 29th April

Note all times are in BST/UK timezone.

All groups are mic optional, except the MIC OFF group.

While we may want others to better understand us an individuals and autism more generally, it’s incredibly tiring for us to always do the heavy lifting.

So, I’ve put together a Free Mini Autism Education Resource that does the talking for you.

Whether you want to send it to a curious family member, a manager or teacher who needs to be clued in or even if you’re a newly discovered autistic who wants to better understand autism… this resource is for you.

Feel free to forward this email or the resource link to anyone who needs to see it.

Sending dopamine and sensory rest,

Chelsea

Ps. the slides took literal hours for me to make! If you’d like to make a donation to me for their use, you can do that on Buy Me A Coffee.

If you’re looking for a place to connect with other autistic people and talk about autistic shared experiences stayed tuned to hear more about our autism support groups. New sessions will be announced on Monday 6th April.

Book here: Monday 30th March - 5:30pm BST/UK

Another group will run in a trial slot on Wednesday.

Book here: Wednesday 1st April - 7:00pm BST/UK

Monday 2nd March - 12:30pm GMT/UK

Use discount

‘‘Nice to start recognising familiar faces and feeling like a real safe space to share and get insight from others lived experience.’ - 9th February Support Group Attendee

I know this is a frustrating answer. It’s not exactly a black and white magic fix. So, let me share the ways my partner supports in ways that genuinely help me. Just in case they help you.

He doesn’t try to stop it from happening

We both know when a shutdown or meltdown happens there no quick fix. He doesn’t touch me without asking. He stays calm and allows me to react however I need until I’ve calmed down. He stays close by to monitor.

He offers a deep pressure hug

I struggle more with touch when in a shutdown so he won’t just go in for a hug. He asks first, either verbally or by text, so I can decide. This lets me opt in rather than push him away. There’s no pressure to accept as hugs don’t always help. Sometimes they’re too overstimulating. I still find it helpful for him to offer, so we can try it and see if it provides some calm.

He makes sure I’m in a sensory regulating space

I can usually take myself to bed, which is where I regulate. He will come up to check the blinds are closed so the room is dark and that I have my noise cancelling headphones. He will also make sure I have my phone so I can text him if I want to, since I can’t talk for a while afterwards.

He helps me regulate with food and drink

He leaves water by the bed so I can hydrate, helpful as sometimes I can’t stop crying and get intense headaches. He brings a cup of tea, since caffeine helps the headaches and has recently started leaving safe food too. Food and drink help me regulate, but I get intense demand avoidance. Having food and drink readily available without asking is a massive help.

He uses text to communicate

I can’t talk verbally in a shutdown, but I can text. He regularly checks in via text to offer anything I might need and check in with how I’m feeling. There’s no pressure for me to respond, but knowing I can in a way that doesn’t force me to speak verbally really helps.

He will be extra quiet around the house

To recover from a shutdown, I need quiet, so he will avoid things that can be noisy. This includes avoiding loud activities like playing guitar or listening to music without headphones. It also includes delaying chores like washing up to avoid the sound of clanking pans.

He leaves me alone unless I want company

I recover fastest when I am in social and sensory deprivation. So, other than texting, he leaves me alone in bed. After a few hours, he offers to come up for a hug or try watching a comfort show and, if I think I can handle it, he will join me. If I find it too overwhelming or overstimulating I just text him to say so and he leaves again.

He doesn’t pressure me to move or talk

There’s absolutely no pressure for me to get up or talk, since I find both so difficult. He knows I will recover in my own time and he has the patience for that. Sometimes, I can manage to get out of bed, but still can’t talk verbally. He will either continue to text or talk verbally and wait for me to respond by text.

Autism support group sessions happening soon

☀️ Monday 2nd March - 12:30pm GMT

☀️Monday 9th March - 12:30pm GMT

Sign up to one of our next support group sessions 🎉

Monday 16th February - 12:30pm Please note this is a mic off session. All communication from attendees will be done via the chat box. This a trial as some people have expressed interest in this to help with nerves and anxiety of joining a group :)

Monday 2nd March - 12:30pm

Monday 2nd March - 5:30pm

Monday 9th March - 12:30pm

Monday 9th March - 5:30pm

**All time in GMT (UK timezone)

‘‘Nice to start recognising familiar faces and feeling like a real safe space to share and get insight from others lived experience.’ - 9th February Support Group Attendee

Sign up to one of our next support group sessions 🎉

Monday 9th February - 12:30pm - 1 space

Monday 16th February - 12:30pm - 8 spaces - Please note this is a mic off session. All communication from attendees will be done via the chat box. It’s a trial as some people have expressed interest in this to help with nerves and anxiety of joining a group :)

All time in GMT (UK timezone)

‘Even when I’m feeling anxious and dysregulated the group always helps me’ - 2nd February Support Group Attendee

‘Found my people!!!’ - 2nd February Support Group Attendee

Monday 19th January - 12:30pm

Monday 26th January - 12:30pm

Monday 26th January - 5:30pm

All time in GMT (UK timezone)

‘Really grateful for everyone’s support. I really feel able to be myself in this group.’ - 12th January Support Group Attendee

‘Feeling better (and less alone) than this morning, thank your for today’ - 12th January Support Group Attendee

Monday 12th January - 12:30pm

Monday 12th January - 5:30pm

Monday 19th January - 5:30pm

Late January sessions to be confirmed.

All time in GMT (UK timezone)

‘Always feel uplifted and better for having attended’ - 15th December Support Group Attendee

‘Really enjoyed my first session and knowing there are others who have the same struggles’ - 9th December Support Group Attendee

Monday 22nd December - 12:30pm ← Sign up here.

January sessions to be announced after 27th December!

‘Always feel uplifted and better for having attended’ - 15th December Support Group Attendee

‘Really enjoyed my first session and knowing there are others who have the same struggles’ - 9th December Support Group Attendee

Monday 17th November - 5:30pm ← Sign up here.

More to be announced next week!

‘This was my first session and it was so lovely. I’m so grateful for this space you have created it’s lovely to have this community where people get you!’ - 15th September Support Group

‘Validating, I felt I was able to express myself without judgement. Also learnt from everyone and felt connected to the shared environment which was small and facilitated really well’ - 22nd September Support Group

A critical accommodation, that’s often overlooked, is flexible work. You’re legally entitled to make flexible work requests, but most employers keep this hush hush.🤐

Unsurprisingly, many autistic people experience better mental health once flexible work adjustments are made. This is because it can help accommodate sensory, social and processing differences.

Legal protections of flexible work

In England, Wales and Scotland, all workers have the right to request flexible working anytime from day one of starting a job under the Flexible Working Act.

If you’re requesting flexible working on the grounds of disability accommodations you’re also protected under the Equality Act 2010. This act mandates employers to make reasonable adjustments for disabled employees and includes flexible working arrangements to accommodate a disability.

Flexible working includes:

⚫ remote working

⚫ hybrid working

⚫ flexitime

⚫ staggered hours

⚫ changing start & end times

⚫ changing the days you work

⚫ job sharing

⚫ reduced hours / part-time

⚫ compressed hours

⚫ annualised hours

⚫ staggered hours

🟢 ACAS has letter templates for making a flexible working request and reasonable adjustments request.

If an employer receives a flexible working request, they must:

• implement requests, unless there’s a true business reason not to.

• consult the employee before making a decision, which includes seeking alternatives if the request is denied.

• make a final decision, including any appeal and respond within 2 months.

• handle the request according to ACAS Code of Practice on flexible work requests.

If your request is denied or ignored…

⭕ If your request for flexible working is unreasonably denied, has lapsed the 2 month window for response or has not recieved proper consultation, you are able to raise a formal grievance for diability discrimination with ACAS.

⭕ The same might also apply if an employers behaviour towards you changes after making a request or you are dismissed after making a request.

🟢 If you’re struggle with requests for flexible working or reasonable adjustments you can contact ACAS for advice.

Reasonable adjustments, whether they include flexible working or not, aren’t a favour, a perk or special treatment, they are a legal right to ensure equitable access to employment.

I’m Chelsea & I run The Autism Support Group, an online space for autistic people to meet other autistic people.

Our support groups can help:

1. Navigate a new diagnosis

2. Provide community & help build friendships

3. Unmask & freely express yourself

4. Ask questions & source answers based on lived-experience

5. Validate your experiences

6. Learn coping strategies that work for others

Ready to feel understood? Join one of our support groups.

If you’ve ever done any of these, this is for you:

• pulled out a single strand of hair under fluorescent light

• spent 20 minutes meticulously picking at a cuticle

• chewed the inside of your cheek during a stressful meeting

(I’ve definitely done ALL of these)

For some of us, the line between stimming, an act of self-regulation, and a BFRB is blurry. Both are repetitive actions, with the same core drive: to regulate a dysregulated nervous system. BFRBs become classified when the behavior crosses over into causing noticeable physical harm.

Behaviors

We know these behaviors are rooted in sensory and emotional need. Here are some BFRBs:

1. Hair Pulling (Trichotillomania): Often triggered by boredom or high cognitive load. The feeling of the hair or the momentary sting provides a concentrated sensory input that helps anchor the mind.

2. Skin Picking (Dermatillomania): This can involve finding and “fixing” imperfections like scabs, hangnails, or acne. This provides tactile focus, fine motor control and a rewarding sense of completion or control when feeling overwhelmed.

3. Nail Biting/Cuticle Chewing: Provides consistent oral stimulation and rhythmic action, which is incredibly calming during anxiety or when masking in social settings.

4. Lip/Cheek Chewing: A quiet, often invisible way to redirect sensory energy and tension inward, allowing the outward presentation to remain intact.

The Benefit

In the moment, these behaviors offer a dose of dopamine and sensory feedback. They are effective tools for managing boredom, anxiety, concentration and sensory overwhelm. They work.

Impact of Body Focused Repetative Behaviours

The difficulty of BFRBs is the immediate relief can sometimes comes with a price.

• Physical harm: Despite the short-term regulation, these actions can lead to visible injuries, pain and sometimes scars and infections.

• Emotional distress: The physical harm can trigger feelings of shame and embarrassment

• Social isolation: Avoidance of social situations or activities, due to visible damage.

Compassionate Harm Reduction

We’re not talking about BFRBs to stop you from stimming in ways that are helpful and regulating, but to help erase shame by letting you know this is a common behaviour shared by others and to offer substitutions for harm reduction if that’s something you’d like to try.

The need to regulate is valid, as are the ways you do it, whether you choose to use your existing BFRSs or try something new.

1. Mindful pause: When you notice the urge, don’t stop it instantly. Acknowledge it gently: “I am feeling the urge to pick because I am overwhelmed/bored.” This brief moment of awareness creates a tiny window for choice.

2. Sensory substitution: Try replacing the BFRB with a safer, high-sensory item that mimics the feeling you seek.

   • If you pick: Use a putty, a textured stone, a soft fabric or a fidget toy that offers satisfying texture.

   • If you chew: Use safe alternatives like chew necklaces, chewing gum, crunchy foods or flavored lip balm.

   • If you pull: Tweeze and shape your eyebrows, brush or massage your scalp or engage your hands in another way.

3. Create a barrier: If the behavior is centered on one part of your body, for example your fingers, create a gentle barrier. This could be a bandage, a colorful nail polish or putting moisturiser on your hands.

If you feel BFRBs are negatively impacting your daily life, you may want to seek professional help by consulting with your GP or a mental health professional for guidance. Habit Reversal Training is a specific CBT technique that teaches alternative behaviours to replace the harmful ones.

Sharing to help shed shame

For as long as I can remember, I have bitten my fingers down to the quick. They’d always be puffy, sore and sometimes bleeding. My family said I had ET fingers and say ‘ET phone home’ to me because my nails were nearly non-existent.

I’d feel mortally embarrassed about them at work and would compare my fingers to the other people who had ‘normal’ and manicured nails. In meetings, especially the ones I found particularly boring, I couldn’t stop myself from biting them. It felt biting my nails was the only way I could stay engaged and I would cry in the toilets afterwards about my inability to just sit still and pay attention.

Then, last year, I got made redundant, and suddenly I stopped biting my nails. There’s no explanation other than the work stress was taken away and therefore reduced my need to self-soothe and regulate. However, over the last year I seem to have replaced nail biting with cheek chewing and chewing the skin on my fingers.

They are still BFRSs that cause some damage, but these are trade offs I’m willing to accept because I don’t have the same internalised shame attached to them.

My most soothing stims have always been oral fixations and other than eating a whole share bag of salty crisps, I’ve found NOTHING that helps as much as chewing does.

Recently, the stress of a house move has brought back the nail biting, although it’s not as bad and I can stop myself before it gets painful - with thanks to the mindful pause technique mentioned above.

I want to reiterate I don’t think BFRBs are all bad or all helpful. They are complex and nuanced for each individual who experiences them.

If you experience a BFRB, be kind to yourself. Recognise this is your way of trying to survive the day and that many others experience it too.

Remember, we have a community that relates to these experiences.

We often discuss issues, self-advocacy, and managing stress in The Autism Support Group. If you’re looking for a safe space to build your community, share your experiences, gain insights from others and feel understood, we’d love to welcome you.

You can find details and book your spot for upcoming sessions here.

What Causes Overstimulation?

Overstimulation is when your brain is receiving more sensory or cognitive input than it can process. For many autistic people, the brain processes sensory information differently.

What a neurotypical person might filter out, like the flicker of a light or the chatter in a busy room, sometimes can’t as easily be ignored and filtered by an autistic person.

The feeling of being overstimulated can manifest in different ways:

• Sensory: Sounds, smells, textures, touch, lights and visual clutter might all become suddenly overwhelming.

• Cognitive: Following conversations, focusing on a single task or even thinking clearly might become difficult. Your brain can feel foggy or like it’s racing with too many thoughts to sort through.

• Physical: You might feel an intense sense of panic or anxiety. Your heart might race, muscles might tense up and you may feel a frantic urge to escape.

• Emotional: You might struggle with emotional regulation and feeling upset, irritable, angry, scared or a combination of intense emotions.

Overstimulation is your nervous system's way of telling you that it has reached its limit and needs a break.

Managing Overstimulation

When you feel the beginnings of overstimulation, the goal is to reduce input and create a sense of control as quickly as possible. Ways you might be able to do this include:

1. Reduce Sensory Input: If possible, move to a quieter, calmer location that is sensory comforting e.g. I like a dark room.

2. Use Tools: Put on noise-canceling headphones to block noise, a hat or sunglasses to block bright lights etc.

3. Find a Quiet Space: Step into a less crowded room, go to the bathroom or even step outside for a few minutes.

4. Signal Your Needs: If you're with someone, use a pre-agreed phrase or signal to let them know you need something.

5. Ground Yourself: Focus on a single object or sensation. Take deep breathes; 7 seconds in, 11 seconds out.

How To Give Your Brain What It Needs

Here are some activities and tools that can help overstimulation, used my myself or suggested by the instagram community.

1. Sensory

To help reduce or control sensory input.

• Lie down, in a dark, quiet room

• Silence or quiet time

• Use noise-canceling headphones and/or ear plugs

• Sunglasses and/or a cap

• Listen to something: Headphones on and music loud, songs from musicals, same song on a loop, nature sounds, rain noise, white noise

• Use comforting scents: Lavender oil, incense

• Clothing: super soft clothing, loose clothes

• Have a comforting drink: earl grey tea, hot cocoa

• Eat comforting food: snacks, hard candies, sweet foods, crunchy foods, semi-frozen chocolate mousse, sloppy porridge with peanut butter, toast, plain pasta

• Temperature: drink iced water, use ice packs, have a warm/cool bath or shower

• Texture of knitted blanket

2. Physical

Passive and active ways to reduce overwhelm.

• Napping

• Lying on the floor

• Big bear hug from partner

• Weighted blanket for deep pressure

• Make sure you’re fed and not hungry, always have a stock of snacks

• Stay hydrated, drink a glass of water

• Fidget toys

• Pacing around a room

• Biting nails

• Change the environment you’re in

• Going to your safe space

• Gentle stretches

• Swimming lengths; counting & being in water

• Chilling in bed

• Yoga at home

• Acupressure

• Walk outside, being in nature, inspecting plants in the garden

3. Cognitive

Activities to give your brain a break from thinking, planning & problem-solving.

• Listen to a familiar audiobook or podcast

• Watch a comfort show

• Listen to a calming sound, like rain or gentle instrumental music

• Listen to songs from musicals

• Listen to the same song on loop

• Playing Sims

• Watching videos of people playing Sims

• Do not disturb on phone

• Using THC or CBD

4. Creative

Activities that engaging, without the pressure of a finished product.

• Journal your feelings to get them out of your head

• Do a simple, repetitive activity like doodling or colouring

• Digital art, like colouring on a tablet

• Paint by numbers

• Singing

• Dancing

• Putting things in order

• LEGO

5. Emotional

Activities that allow you to process and express your emotions.

• Cry, if you need to

• Talk a trusted person who understands your experience

• Allow yourself to feel angry or frustrated without judgment

• Cuddle with a pet or a soft, plush object

The most important thing to remember is that recovery takes time. Don't pressure yourself to "get back to normal" quickly. Allow yourself the space and time you need to fully recharge your nervous system.

Join one of our Autism Support Groups

Monday 6th October - 5:30pm

Monday 13th October - 5:30pm

Join one of these groups or read our session agendas so you exactly what will happen in a support group ⬇️⬇️

Join a Autism Support Group

‘This was my first session and it was so lovely. I’m so grateful for this space you have createdit’s lovely to have this community where people get you!’ - 15th September Support Group

‘Validating, I felt I was able to express myself without judgement. Also learnt from everyone and felt connected to the shared environment which was small and facilitated really well’ - 22nd September Support Group

And then, a shutdown or meltdown happens.

These moments can happen from one very specific thing and they can also be a result of a combination of things that have been building up - either over a prolonged or short period of time.

It can be hard to pinpoint exactly what that is that’s triggered a shutdown or meltdown, especially when you’re first diagnosed and trying to understand how autism presents for you.

Below is a list of some common triggers and strains that build up to lead to a shutdown or a meltdown.

1. Sensory Overload

• Auditory: Loud or sudden noises, multiple conversations at once, high-pitched sounds, crowded or echoey environments, unexpected noises like alarms, phones ringing or barking.

• Visual: Bright or flickering lights, cluttered or visually busy environments, strong contrasts, patterns or glare.

• Tactile: Unexpected touch, repeated touch, temperature extremes, sticky or uncomfortable sensations, certain textures of clothing and being unable to change uncomfortable clothing.

• Olfactory: Strong smells like perfumes, cleaning products and even food or multiple competing scents.

• Gustatory: Strong or unexpected tastes.

• Vestibular/Proprioceptive: Too much movement, lack of movement, uneven surfaces and feeling off-balance.

2. Social Overload & Communication Challenges

• Prolonged Social Interaction: Extended periods of socialising, even with familiar people.

• Navigating Social Cues: Difficulty understanding non-verbal communication, sarcasm or implied meanings.

• Misunderstandings: Social misinterpretations leading to anxiety or frustration.

• Pressure to Mask: Consciously or unconsciously suppressing autistic traits to fit in socially.

• Unclear Communication: Ambiguous instructions, vague language or information overload in communication.

• Unexpected Social Interactions: Unplanned encounters or demands for immediate social engagement.

• Group Conversations: Difficulty following multiple speakers and knowing when to contribute.

• Unpleasant Interactions: Bullying, discrimination, conflicts, mean or demeaning social encounters.

3. Changes in Routine & Predictability

• Unexpected Changes: Sudden alterations to plans, schedules or environments and constant interruptions to planned activities or downtime.

• Lack of Structure: Absence of a predictable routine or clear expectations.

• Transitions: Difficulty moving between activities or environments.

• Life Changes & Transitions: Life events can be overwhelming, this includes holidays, moving house, becoming a parent, getting or losing a pet, death of a loved one, change of financial or work circumstances.

🌙 Monday 22nd September - Community Support Group - FULLY BOOKED

🌙 Monday 29th September - Community Support Group - FULLY BOOKED

All our remaining September sessions are fully booked, but stay tuned, more will be announced soon!

4. Emotional Overwhelm

• Intense Emotions: Feeling emotions very strongly, both positive and negative.

• Difficulty Identifying & Expressing Emotions (Alexithymia): This can lead to a build-up of unexpressed feelings.

• Frustration: When goals are blocked or tasks are too difficult.

• Anxiety: Worrying about upcoming events, social situations, potential sensory overload and feeling trapped in situations.

• Feeling Misunderstood or Invalidated: When their experiences are dismissed or not taken seriously.

• Rejection Sensitivity: Perceived (and also real) rejections can take a massive emotional toll.

5. Cognitive Overload

• Too Much Information: Trying to process large amounts of information at once.

• Executive Function Demands: Tasks requiring planning, organisation, multitasking or generally too many demands.

• Focusing Difficulties: Trying to concentrate in distracting environments.

• Decision Making: Figuring out what to prioritise, making decisions about life, admin, chores and food.

6. Internal Factors

• Fatigue & Lack of Sleep: Reduced ability to cope with stressors when tired.

• Interoception: Struggling to read bodily cues leads to basic unmet needs (like thirst, hunger, being too hot) leading to dysregulation and lowering the threshold for overwhelm.

• Chronic Illness, Sickness or Pain: Physical discomfort can exacerbate sensory and emotional sensitivities.

• Hormonal Changes: Fluctuations can impact emotional regulation, including regular menstrual cycle, changes to the menstrual cycle, PMS, PMDD, peri and full menopause, pregnancy and post-portum.

• Co-occurring Mental Health Conditions: Anxiety, depression or other conditions can lower the threshold for overwhelm.

It's important to remember:

• Triggers are individual. What overwhelms one autistic person may not affect another.

• Response to triggers may change overtime depending on life circumstances and the amount of underlying stress that you are experiencing.

• Identifying triggers can be a crucial step in developing coping strategies, creating preventative lifestyles and developing a more supportive environment.

Got questions about shutdowns or meltdowns? Join one of our Autism Support Groups to chat with other autistic people who experience them.

Join a support group

Instead of having too much sensory or cognitive input, you're not getting enough and, as a result, your brilliant brain is craving some stimulation!

What Causes Understimulation?

Understimulation can be triggered by all sorts of things, and it's often linked to a need for novelty and sensory stimulation. You might find yourself feeling this way when:

• Your environment is too bland: A room with lighting or sounds that don’t engage you or feel same-y can leave your senses feeling disengaged.

• You're doing repetitive tasks: A job or a chore that's the same day in and day out, especially that you have little interest in, can drain you and leave you craving *something*, A N Y T H I N G new.

• You're in between tasks: The "limbo" feeling you get when you’ve finished one thing but haven't started the next (because you’re putting it off, don’t know what to focus on next or you simply haven’t got any tasks or plans) can be a prime time for understimulation to creep in.

Your Brain is Monotropic

Understimulation can be linked to the concept of monotropism, a theory that suggests autistic people have a tendency to focus 100% of attention on one thing at a time.

Our attention is like a tunnel, we get drawn into it and everything else disappears. We often call this hyperfocus, and it usually happens when we feel engaged or interested in a task or topic.

The flip side of this, is if something doesn’t engage or interest us, we struggle to find the tunnel (focus) and that’s when procrastinations, guilt/shame spirals and understimulation can happen.

How To Give Your Brain What It Needs

Here are some examples I use and suggested by others on social media.

Sensory Boosts

• Put on your favorite music or a comfort show

• Play white noise or instrumental music

• Light a scented candle or incense

• Try a new scented product (like soap)

• Use figet toys or textured objects like a stress ball or a piece of fabric

• Burrito in a duvet, throw or weighted blanket

• Cuddle a pet or something soft/fluffy/comforting

• Eat something with an appealing texture or strong flavour

• Eat a safe meal or snack

• Sip on a cold or hot drink

• Try a new food, snack or drink

• Try out a new cafe

• Visiting a sauna or cold plunge

• Have a hot or cold shower or bath

• Use an icepack or hot water bottle

• Open a window for fresh air

• Sit in front of a fan or heater

• Verbally stim, repeat words or make sounds

Physical Boosts

• Change your environment: go to a different room, go outside, go to a cafe

• Change small things: wear outdoor shoes inside, outfit change, swap chairs

• Go for a run

• Go swimming

• Do at home workout

• Go to the gym or exercise in a way that feels good for you

• Go for a walk in nature or go to your nearest green space

• Take a different route to your usual

• Do some gentle stretches

• Put on a dance party for one

• Re-arrange the furniture in a room to make it feel fresh

• Do some gardening or plant tending

• Allow yourself to stim

• Breathe deeply

Cognitive & Creative Boosts

• Do a puzzle: jigsaw, sudoku, crossword or murdle

• Try a new creative hobby: drawing, knitting, pottery, paint by numbers

• Dive into a documentary on a topic you're curious about

• Put on a non-fiction audio book that you’re interested in

• Researching a hyperfixation or special interest

• Cook or bake a new recipe

• Plan something in detail

• Make a list or do a brain dump, get everything out on paper

You can also combine elements! For example, I frequently:

• Listen to a podcast while checking in on the plants in my garden

• Listen to an audio book while stretching in child’s pose

• Eat salt and vinegar crisps while reading a book

• Flit between cold fizzy flavour water and a hot cuppa tea

Chronic Illness & Fatigue + Overstimulation = 😭😭😭

When you live with a chronic illness or fatigue, the idea of "just going for a walk" can feel impossible. Managing understimulation while also conserving energy is a delicate balance. Here are some gentler ways to stimulate your mind and senses without over exerting your body.

• Sensory "grazing": Instead of a big activity, try short, sensory-rich moments. Listen to one new song, watch a two-minute video of something that makes you happy, or smell a pleasant-scented essential oil.

• Passive engagement: Let the stimulation come to you. Put on a podcast, listen to an audiobook, or stream a nature documentary. These activities can capture your attention without requiring much physical effort.

• Digital delights: Many hobbies can be adapted for a low-energy day. Try mobile games that involve strategy or creativity, or use a tablet to doodle or color.

• Micro-tasks: Break down a bigger interest into tiny steps. Maybe you can only manage five minutes of a puzzle, or one row of knitting. Every little bit counts and can help shift your focus.

Finding what helps fizzle out your understimulation is a journey of self-discovery, take time to explore different things to see what works for you. Just remember, what works one day might not work the next so it might help to keep a journal so you can reflect on what works best depending on your mood, energy, location and other varying factors.

What's Brewing?

Through September we’ll be running Community Connection Sessions.

🌙 5:30pm - Monday 15th September

🌙 5:30pm - Monday 22nd September

In these sessions, you bring whatever's on your mind, big or small, and we'll chat, share and connect as a group. These sessions are best for anyone looking to build autistic community, find your people and feel seen & heard.

Our themed sessions will be back in October. We’ll be running sessions on the 7 types of rest so stay tuned for futher details.

Community Corner

Check out what our attendees have to say about our groups!

Your Resource Hub

Dive into our latest collection of helpful articles, tools, and insights.

Do you want a resource of a specific topic? Leave a comment and we’ll see what we can do!