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Feeling overwhelmed? Let’s find some calm…

Do you ever feel like there’s just too much going on around you? Like, there are too many sounds, too many smells, or too many things happening at once? It can feel pretty overwhelming, and that’s okay.

One way to help yourself feel calmer and safer is by using mindfulness.

What is mindfulness?

Mindfulness is all about taking a pause and paying attention to what’s happening right now. It means noticing what’s around you and how you feel, without worrying if it’s “right” or “wrong”.

When you practice mindfulness, you might focus on how your body feels, what you can hear, or even what you can see.

For autistic children and teens, mindfulness can help when things feel too much. It can help you calm down and feel more in control when the world feels a bit too loud or busy.

How can mindfulness help?

Mindfulness can help you feel:

  • Calm
  • Safe
  • More in control
  • Less worried or scared

Do you remember Jamal and Rachel from our first session? When they were shopping without a list, they each had to find a way to feel calm and focused. Mindfulness can help you do something similar when you’re feeling overwhelmed.

Think about a time when you felt that too much was going on. What made you feel that way?

Let’s see how mindfulness might help with those feelings.

Mindfulness activities

When you feel like there’s too much going on, focusing on one small thing at a time can really help.

Here’s a fun way to practice:

  • Take off your shoes and stand in the grass, at the park, or even in your backyard.
  • Really pay attention to how the grass feels on your feet, is it cold? Warm? Soft?
  • Look at the grass, what colour is it? Is it bright green or more yellow?
  • How does it smell? Does it tickle your toes?

Try another way:

Look around your room right now. What do you see?

  • What colours are the walls?
  • How does the floor feel, hard or soft?
  • Can you hear anything, maybe a bird outside or the hum of the fridge?

Focusing on one small thing at a time helps your brain take a break from everything else.

1

How am I feeling?

2

What can I smell?

3

What can I feel?

4

What does it feel like?

5

What surface is my body in contact with?

6

Is it cold, hard, soft or something else?

Try out these sensory regulation ideas

Sometimes, our senses (like hearing, touch or smell) can feel too much. That’s called sensory overload. Here are some things you could try to help you feel better:

  • Squeezing a stress ball
  • Listening to gentle music
  • Drawing or colouring
  • Smelling something nice, like lavender
  • Putting your hands in warm water
  • Feeling something soft, like a cosy blanket

Please note: We are not an emergency service, if you are in crisis and need urgent support or are worried about immediate risk of harm to self or others, please call 999. Alternatively, you can contact your GP and ask for an emergency appointment or visit your local A&E department. You can also contact the following services 24 hours a day, 7 days a week: NHS Helpline (111) and Samaritans (116 123).