Calming Routines for Stressful Moments

Stress and overwhelm are universal experiences — but for many autistic individuals, the nervous system's response to stress can be more intense, longer-lasting, and harder to regulate without intentional strategies. The good news is that calming routines can be deeply effective when they're practiced, predictable, and genuinely tailored to the individual.

The key word here is 'practiced.' A calming routine works best when it's been rehearsed during calm times, so that in moments of stress, the brain can access it without having to think hard. Think of it like a fire drill — you practice so that when you need it, the response is almost automatic.

The STOP method: Stop what you're doing. Take three slow breaths. Observe — notice what you're experiencing in your body and environment. Proceed — decide your next small step. This simple framework can interrupt a spiral before it escalates.

Sensory grounding: Engaging a neutral or pleasant sense can help regulate an overwhelmed nervous system. Some people find it helpful to hold something cold, chew something with a specific texture, use a weighted blanket, or listen to a particular piece of music. The key is knowing your own sensory profile — what calms you rather than stimulates further.

Movement: For many autistic individuals, movement is deeply regulating. Walking, jumping, proprioceptive pressure (heavy work), or rhythmic rocking can help the nervous system settle. If these work for you, building them into daily routines — not just crisis moments — can prevent escalation in the first place.

The quiet space: Having a designated, consistent 'safe space' — a room, a corner, a tent — that is associated with calm can be powerfully effective. The key is consistency: this space is always available, always low-stimulation, always associated with safety.