Autism and Intentional Living: Using Sensory Inputs to Improve Regulation

Want to live with more intention in order to achieve your goals? You may wish to start with steps to improve your core resilience so you can challenge yourself in other life areas. In this third episode in a series on intentional living, Dr. Regan identifies ways to improve resilience by using physical inputs to calm and center the nervous system. 

 

As referenced in the current episode: 

Dr. Regan's Zur Institute courses for clinicians

Autism in the Adult regulation series- episode one

The Alert Program

The Alert Program: Your Best Self Online Course

 

Dr. Regan's Resources

Book: Understanding Autism in Adults and Aging Adults, 2nd ed

Audiobook

Book: Understanding Autistic Behaviors

Autism in the Adult website homepage

Website Resources for Clinicians

 

Read the transcript here:

1
00:00:05,710 --> 00:00:06,119
Hi,

2
00:00:06,130 --> 00:00:06,800
everyone.

3
00:00:06,809 --> 00:00:11,319
This is Dr Regan, host of the podcast Autism in the Adult.

4
00:00:11,539 --> 00:00:13,239
I'm a neuropsychologist,

5
00:00:13,250 --> 00:00:17,729
a certified autism specialist and mom to a teen on the spectrum.

6
00:00:18,149 --> 00:00:25,360
It's my great pleasure to direct an autism diagnostic clinic in Central Illinois for adolescents,

7
00:00:25,370 --> 00:00:27,360
adults and aging adults.

8
00:00:27,790 --> 00:00:32,139
If you are a clinician wanting to increase your knowledge of autism,

9
00:00:32,150 --> 00:00:34,259
in order to better serve your clients,

10
00:00:34,490 --> 00:00:38,250
you may want to check out my courses at Zur Institute,

11
00:00:38,349 --> 00:00:40,409
Z U R Institute.

12
00:00:40,759 --> 00:00:44,880
The links will be in the show notes for this podcast episode.

13
00:00:45,520 --> 00:00:48,130
If you're a regular follower of the podcast,

14
00:00:48,139 --> 00:00:54,569
you will know that we are in the third episode in a series about living with intention on the spectrum.

15
00:00:55,400 --> 00:01:00,009
I would encourage you to listen to the first two episodes to get the most information.

16
00:01:00,139 --> 00:01:03,849
Although this episode can be stand alone as well.

17
00:01:04,300 --> 00:01:04,750
Today,

18
00:01:04,760 --> 00:01:10,569
we'll be talking about a goal within the area of health and wellness and specifically,

19
00:01:10,580 --> 00:01:16,230
we're going to focus on improving regulation using sensory inputs.

20
00:01:16,389 --> 00:01:16,699
Now,

21
00:01:16,709 --> 00:01:21,449
I have several other episodes about regulation and I'll link them in the show notes,

22
00:01:21,900 --> 00:01:33,330
but in short regulation refers to the ability to stay centered balanced to get that just right state to be both calm and attentive.

23
00:01:33,339 --> 00:01:34,349
At the same time,

24
00:01:35,419 --> 00:01:38,050
this regulation can look like a meltdown,

25
00:01:38,059 --> 00:01:39,209
a panic attack,

26
00:01:39,220 --> 00:01:44,309
an outburst or it could look like withdrawal from a place or activity.

27
00:01:44,319 --> 00:01:45,230
For example,

28
00:01:45,239 --> 00:01:50,510
I need to quit this conversation or I need to go to my room off by myself.

29
00:01:50,519 --> 00:01:52,180
I can't attend work today.

30
00:01:52,190 --> 00:01:53,519
I can't go to school.

31
00:01:54,300 --> 00:01:56,809
It can also look like freeze,

32
00:01:57,209 --> 00:02:01,470
like shutting down feeling offline or dissociating.

33
00:02:02,309 --> 00:02:03,080
And finally,

34
00:02:03,089 --> 00:02:13,020
disregulation can look like the experience of physical symptoms that are not rooted or at least not completely caused by a physical condition,

35
00:02:13,250 --> 00:02:15,520
injury or disease process.

36
00:02:16,020 --> 00:02:21,479
Individuals on the spectrum are more likely to struggle with dysregulation in some form.

37
00:02:21,789 --> 00:02:30,639
Although what the dysregulation looks like can be different from one person to the next and can also change over the lifespan of the individual.

38
00:02:30,649 --> 00:02:52,699
So we can see how important the wellness topic of regulation is and why we're talking about regulation as a goal first because for some people on the spectrum regulation needs to improve before they can experience enough resiliency to get out of their comfort zone in other areas of life,

39
00:02:52,710 --> 00:02:58,130
like relationships or working or other areas that we've discussed in the series.

40
00:02:58,139 --> 00:02:58,860
So far,

41
00:02:59,470 --> 00:03:08,910
the tricky thing is that there are often more limitations to the success of regulation strategies on the spectrum than for the neurotypical.

42
00:03:09,089 --> 00:03:17,360
And the go to strategies are often some combination of counseling or talking through the difficulty,

43
00:03:17,369 --> 00:03:20,089
maybe reasoning through problems,

44
00:03:20,339 --> 00:03:27,479
we might add medication for the support of regulation or use punishment and reward programs.

45
00:03:28,350 --> 00:03:38,270
It's not that there's anything wrong with these approaches and they can be helpful as part of a layer in an overall program to help with regulation.

46
00:03:38,279 --> 00:03:39,470
However,

47
00:03:39,750 --> 00:03:42,919
if these are the only approaches we're relying on,

48
00:03:42,970 --> 00:03:46,100
there are likely to be some pretty big limitations.

49
00:03:47,050 --> 00:03:49,550
So let's think about how the nervous system works.

50
00:03:49,559 --> 00:03:52,699
If an infant is screaming,

51
00:03:52,710 --> 00:03:54,500
relentlessly crying,

52
00:03:54,509 --> 00:03:55,500
very upset,

53
00:03:55,509 --> 00:03:57,029
can't calm down.

54
00:03:57,320 --> 00:03:58,039
In other words,

55
00:03:58,050 --> 00:03:59,660
they can't regulate.

56
00:04:00,460 --> 00:04:05,610
We don't try to reason with them about how they're completely safe.

57
00:04:05,619 --> 00:04:07,509
They've just been fed,

58
00:04:07,520 --> 00:04:12,589
they're not in any danger or that their crying is really too loud.

59
00:04:12,600 --> 00:04:13,869
It's bedtime.

60
00:04:14,690 --> 00:04:17,260
We don't go reasoning through all that.

61
00:04:17,998 --> 00:04:23,368
We don't give them medication for depression or for anxiety.

62
00:04:23,959 --> 00:04:28,348
We don't use rewards or punishments in the traditional sense.

63
00:04:28,799 --> 00:04:29,239
Again,

64
00:04:29,248 --> 00:04:31,928
it's not that I don't recommend these approaches.

65
00:04:31,938 --> 00:04:34,588
I think they can be very helpful at times.

66
00:04:34,598 --> 00:04:40,098
But I'm pointing out that there is another way for humans to regulate their nervous system.

67
00:04:40,378 --> 00:04:43,428
And if you picture what we do for the infant,

68
00:04:44,070 --> 00:04:46,149
we hold them.

69
00:04:46,359 --> 00:05:02,649
Sometimes we swaddle the infant in a blanket and the holding or swaddling gives them pressure inputs that gives them this snug hug and then what do we do?

70
00:05:02,660 --> 00:05:02,920
Well,

71
00:05:02,929 --> 00:05:09,059
typically we rack them and this gives their brain some movement to input.

72
00:05:10,410 --> 00:05:13,260
This isn't always a magic way of calming an infant.

73
00:05:13,269 --> 00:05:18,619
But it often helps quite a bit as an approach to help the infant regulate,

74
00:05:18,630 --> 00:05:19,820
to center,

75
00:05:19,920 --> 00:05:21,470
to feel calm.

76
00:05:21,630 --> 00:05:26,179
Because the infant relies on the adult for regulation.

77
00:05:26,730 --> 00:05:29,140
This approach of using pressure,

78
00:05:29,420 --> 00:05:34,540
which we call proprioceptive inputs and movement.

79
00:05:34,579 --> 00:05:35,579
In this case,

80
00:05:35,589 --> 00:05:38,799
I'm talking about vestibular inputs.

81
00:05:39,170 --> 00:05:48,589
This approach of getting these inputs into the nervous system helps people of all ages and with all variations of nervous connections,

82
00:05:48,600 --> 00:05:49,859
nervous systems,

83
00:05:50,410 --> 00:05:53,359
uh whether you are neurotypical,

84
00:05:53,369 --> 00:05:55,850
whether you are neuro diverse,

85
00:05:55,859 --> 00:05:57,380
it doesn't matter we do.

86
00:05:57,390 --> 00:05:59,890
This is how our nervous system works.

87
00:06:00,049 --> 00:06:08,470
That's why therapists working with little kids on regulation may have them do heavy work like carrying or pushing something heavy.

88
00:06:08,690 --> 00:06:10,679
That's for the pressure input.

89
00:06:11,630 --> 00:06:15,489
It's why some individuals like weighted blankets for calming,

90
00:06:15,750 --> 00:06:17,679
that's pressure as well.

91
00:06:18,480 --> 00:06:22,820
Other individuals like to ride their bike after work or go jogging.

92
00:06:22,970 --> 00:06:23,279
Well,

93
00:06:23,290 --> 00:06:25,179
that's movement input.

94
00:06:25,290 --> 00:06:34,579
So we all tap into some of these inputs without really realizing why we like them or what role they have in helping us feel centered.

95
00:06:34,790 --> 00:06:35,309
Today,

96
00:06:35,320 --> 00:06:47,570
we'll focus on increasing your awareness of what your nervous system may need as far as physical inputs to help with regulation as well as how and when to use them.

97
00:06:48,450 --> 00:06:58,929
One place to start can be to think about what you have historically been drawn to perhaps as a child or in school or most recently,

98
00:06:59,600 --> 00:07:03,250
you can get pressure in the muscles or the joints,

99
00:07:03,260 --> 00:07:11,390
proprioceptive inputs into the brain pressure in the muscles could be from a massage or laying in a hammock.

100
00:07:11,399 --> 00:07:13,579
You get that squeeze input,

101
00:07:14,049 --> 00:07:16,429
laying under a weighted blanket,

102
00:07:16,779 --> 00:07:20,070
draping over an exercise ball,

103
00:07:20,679 --> 00:07:22,609
curling up in a chair.

104
00:07:22,619 --> 00:07:25,950
When we say I just want to curl up and read a good book.

105
00:07:26,320 --> 00:07:28,140
That's when we're giving ourselves,

106
00:07:28,149 --> 00:07:43,269
that kind of squeeze input being in the fetal position helps us have that squeeze hugs or bear hugs can give us that input laying on the ground or flapping on the ground.

107
00:07:43,869 --> 00:07:48,160
Pressure into the joints could be from things like pushing,

108
00:07:48,190 --> 00:07:49,000
pulling,

109
00:07:49,010 --> 00:07:49,950
hanging,

110
00:07:50,329 --> 00:07:54,200
anything that offers resistance through the joints,

111
00:07:54,829 --> 00:07:56,970
hanging from a pull up bar,

112
00:07:56,980 --> 00:07:58,559
shoveling snow,

113
00:07:58,709 --> 00:07:59,750
swimming,

114
00:08:00,019 --> 00:08:03,670
stretching a Farrah band or resistance band,

115
00:08:04,079 --> 00:08:08,959
riding a bike pressure through the jaw by chewing,

116
00:08:08,970 --> 00:08:14,140
resistive foods can also be pressure input for the nervous system.

117
00:08:14,459 --> 00:08:29,549
Maybe somebody loves to attack some beef jerky or crunchy food or chew gum pressure through the hands or feet by using a stress ball or rolling your foot over a tennis ball.

118
00:08:30,959 --> 00:08:34,729
You'll get the most input for the nervous system.

119
00:08:34,770 --> 00:08:37,530
When you're doing whole body activities,

120
00:08:37,539 --> 00:08:40,890
then when you're using the jaw or hands and feet,

121
00:08:41,119 --> 00:08:44,390
but we can't always do whole body activities.

122
00:08:44,789 --> 00:08:56,200
Maybe we're in a classroom and all we can do is have some gum that we're gonna chew on and maybe squeeze a stress ball under the desk movement.

123
00:08:56,210 --> 00:09:02,099
Input like the rocking baby gives vestibular input into the brain,

124
00:09:02,789 --> 00:09:08,140
the brain does not get vestibular input when we move our arms and legs,

125
00:09:08,150 --> 00:09:10,619
but we stand or sit still.

126
00:09:11,049 --> 00:09:13,049
There's no vestibular input.

127
00:09:13,059 --> 00:09:14,479
When we're on a treadmill,

128
00:09:14,489 --> 00:09:15,590
for example,

129
00:09:15,880 --> 00:09:18,700
or we're using a stationary bike,

130
00:09:19,299 --> 00:09:22,369
the fluid in our ears has to be moving.

131
00:09:22,559 --> 00:09:24,739
So when we're moving through space,

132
00:09:24,750 --> 00:09:26,719
like running through the neighborhood,

133
00:09:26,729 --> 00:09:29,450
swinging or riding a bike outside,

134
00:09:29,530 --> 00:09:32,059
then we're getting vestibular input.

135
00:09:32,849 --> 00:09:34,700
So those who say,

136
00:09:34,710 --> 00:09:34,900
oh,

137
00:09:34,909 --> 00:09:36,539
I love riding my bike,

138
00:09:36,549 --> 00:09:39,349
but I will not ride a stationary bike.

139
00:09:39,520 --> 00:09:44,690
What they may be saying is that their nervous system really needs that movement,

140
00:09:44,700 --> 00:09:47,890
that vestibular input through space.

141
00:09:48,950 --> 00:09:53,469
There are three types of vestibular input linear.

142
00:09:54,030 --> 00:09:57,369
So going in a relatively straight line,

143
00:09:57,380 --> 00:10:00,690
like if you're jumping up and down on a trampoline,

144
00:10:00,840 --> 00:10:06,750
swinging front and back or rocking left and right or front to back,

145
00:10:07,650 --> 00:10:10,919
rotary is spinning or twirling.

146
00:10:10,929 --> 00:10:14,020
That's the second kind of vestibular input.

147
00:10:14,710 --> 00:10:19,919
And the third kind are inversions which involves being upside down,

148
00:10:19,929 --> 00:10:21,840
like hanging upside down,

149
00:10:21,849 --> 00:10:26,429
doing a forward bend or doing a down dog position.

150
00:10:26,440 --> 00:10:27,080
In yoga.

151
00:10:27,900 --> 00:10:31,719
The movement inputs can be alerting or calming,

152
00:10:31,859 --> 00:10:35,929
intense or gentle as an individual.

153
00:10:35,940 --> 00:10:40,390
You can see what helps your nervous system at any given time.

154
00:10:40,799 --> 00:10:45,210
Someone who wants to feel calm or may want to rock in a rocking chair,

155
00:10:45,940 --> 00:10:57,330
sometimes people like to ride in the car and that just helps them feel centered and calm babies or little kids might fall asleep in the car.

156
00:10:57,340 --> 00:11:01,530
Even when they were so upset when they were actually getting in the car,

157
00:11:01,809 --> 00:11:07,580
another person may really feel calmer when they've been swinging again.

158
00:11:07,590 --> 00:11:15,320
We have the swings for infants that they can rock in and get that gentle front and back motion.

159
00:11:17,619 --> 00:11:24,390
Someone who wants to feel more alert and activated like I need energy,

160
00:11:24,400 --> 00:11:26,809
I need momentum to get going.

161
00:11:27,169 --> 00:11:31,609
They may want to ride their bike down a hill or jump on a trampoline.

162
00:11:31,940 --> 00:11:35,349
That vigorous movement input is often more alerting.

163
00:11:35,909 --> 00:11:37,250
So someone might say,

164
00:11:37,260 --> 00:11:37,630
oh,

165
00:11:37,640 --> 00:11:38,820
now,

166
00:11:38,900 --> 00:11:40,669
now I'm really awake.

167
00:11:41,099 --> 00:11:46,719
Every nervous system though responds a bit uniquely to these different kinds of inputs.

168
00:11:46,809 --> 00:11:57,619
So it's really important to know your own system to try different things safely and to gradually develop your own insight about what you need.

169
00:11:57,630 --> 00:12:03,809
And when there are some activities that provide both pressure and movement input,

170
00:12:04,169 --> 00:12:09,510
riding a bike gives pressure through the joints as well as movement through space.

171
00:12:10,119 --> 00:12:10,890
Climbing,

172
00:12:10,900 --> 00:12:18,349
a rock wall provides really intense pressure in the joints as well as gentle movement up the wall,

173
00:12:19,200 --> 00:12:22,619
swimming provides resistance through the joints.

174
00:12:22,640 --> 00:12:32,409
Some mild pressure on the muscles from the water pressure and some movement which could be mild or more intense depending on the speed of movement.

175
00:12:32,419 --> 00:12:35,530
Whether the person is going upside down.

176
00:12:35,570 --> 00:12:39,450
Are they diving off of a height or going down a water slide?

177
00:12:39,700 --> 00:12:43,289
If you think back to what you have really loved to do,

178
00:12:43,869 --> 00:12:47,750
you may get clues about what your nervous system prefers.

179
00:12:48,280 --> 00:12:54,820
One person may have a history of a love for diving and they've been on the swim team during school,

180
00:12:55,140 --> 00:12:59,880
but maybe they don't have any source of inputs since they graduated.

181
00:13:00,510 --> 00:13:05,349
They haven't even realized how important these inputs were to their regulation.

182
00:13:06,130 --> 00:13:09,520
Another person may have a love of roller coasters,

183
00:13:09,530 --> 00:13:10,880
fast motorcycles,

184
00:13:10,890 --> 00:13:11,989
skydiving,

185
00:13:12,150 --> 00:13:15,780
their system loves intense vestibular inputs.

186
00:13:16,440 --> 00:13:18,479
Another may love weightlifting,

187
00:13:18,489 --> 00:13:20,289
cracking their knuckles.

188
00:13:20,489 --> 00:13:25,159
This is another source of joint pressure and heavy work,

189
00:13:25,169 --> 00:13:26,219
like yard work,

190
00:13:26,229 --> 00:13:26,799
gardening,

191
00:13:26,809 --> 00:13:30,750
household projects involving a lot of lifting of supplies.

192
00:13:31,570 --> 00:13:34,270
If you can pinpoint what your system has liked,

193
00:13:34,280 --> 00:13:35,260
historically,

194
00:13:35,359 --> 00:13:40,359
you may have a place to start in experimenting with what your system needs.

195
00:13:40,369 --> 00:13:44,599
Now also take into account your current health,

196
00:13:44,609 --> 00:13:49,640
your physical abilities or restrictions and your doctor's advice.

197
00:13:49,690 --> 00:13:53,020
If you can't pinpoint what you've liked in the past,

198
00:13:53,030 --> 00:13:57,380
start making a list of things to try a little bit at a time.

199
00:13:58,010 --> 00:14:00,520
Perhaps some waits on one day,

200
00:14:00,530 --> 00:14:03,979
a walk through nature the next or swinging at the park.

201
00:14:04,760 --> 00:14:09,630
Once you identify an area of inputs that your system benefits from.

202
00:14:09,859 --> 00:14:10,429
And again,

203
00:14:10,440 --> 00:14:12,690
the benefit is feeling more centered,

204
00:14:12,700 --> 00:14:16,710
calm and fully present than before the activity,

205
00:14:16,849 --> 00:14:18,380
then start thinking,

206
00:14:18,390 --> 00:14:21,510
how else could I get inputs like this?

207
00:14:22,090 --> 00:14:23,549
If you love bike riding,

208
00:14:23,559 --> 00:14:27,130
perhaps try swinging for movement and pressure.

209
00:14:27,489 --> 00:14:32,530
If you love a way to blanket over you while rocking in a rocking chair,

210
00:14:32,630 --> 00:14:44,960
you may want to investigate a whole body swing that can be hung from the ceiling and just envelops you like a cocoon in the fabric while you move gently or vigorously.

211
00:14:45,330 --> 00:14:47,799
It can even spin in rotation.

212
00:14:48,840 --> 00:14:50,289
If you like weights,

213
00:14:50,299 --> 00:14:53,820
you might wanna try rock climbing for intense joint pressure.

214
00:14:54,159 --> 00:15:03,729
Some people who like vestibular input like to join aerial fitness gyms that allow them to hang upside down in a safe and controlled environment.

215
00:15:04,440 --> 00:15:11,190
Be creative and develop some awareness of what your system responds positively toward and again,

216
00:15:11,200 --> 00:15:12,010
make sure you know,

217
00:15:12,020 --> 00:15:13,140
your own body,

218
00:15:13,150 --> 00:15:17,669
your limitations and any recommendations from your own physician.

219
00:15:18,309 --> 00:15:19,960
So let's regroup.

220
00:15:19,969 --> 00:15:20,719
So far,

221
00:15:20,729 --> 00:15:23,570
you've learned about pressure and movement inputs,

222
00:15:24,140 --> 00:15:30,710
the variations of intensity and exercise versus restorative based inputs.

223
00:15:30,979 --> 00:15:34,809
So exercise could be something like riding a bike,

224
00:15:35,000 --> 00:15:35,919
restorative,

225
00:15:35,929 --> 00:15:40,580
could be something like laying in a hammock swing or a hammock.

226
00:15:42,780 --> 00:15:46,979
You've considered what you have liked or not liked historically.

227
00:15:46,989 --> 00:15:52,630
And perhaps you have a list of things to try in order to build up a repertoire of options.

228
00:15:53,479 --> 00:16:03,950
The next key to growing in the area of regulation is this don't wait to do the activities until you feel like you need it.

229
00:16:04,440 --> 00:16:05,950
This is crucial.

230
00:16:06,200 --> 00:16:06,770
Now,

231
00:16:06,780 --> 00:16:14,489
this doesn't mean that you shouldn't listen to your body if you're ill or injured and not able to do a specific activity that day.

232
00:16:14,909 --> 00:16:18,929
But what often happens for the autistic is that they feel great,

233
00:16:18,940 --> 00:16:19,500
great,

234
00:16:19,510 --> 00:16:20,330
great.

235
00:16:20,609 --> 00:16:23,299
And then they feel really off center.

236
00:16:23,309 --> 00:16:26,880
And a lot of times they'll say I just did not see that coming.

237
00:16:27,359 --> 00:16:32,650
So by the time they use their as needed inputs,

238
00:16:32,919 --> 00:16:35,169
they're already deregulated.

239
00:16:35,489 --> 00:16:37,250
So that's not the goal,

240
00:16:37,260 --> 00:16:53,179
the goal is to do the activities and give regular nervous system inputs that are regulating so that the episodes of disregulation decrease in number and they're easier to recover from.

241
00:16:53,919 --> 00:17:01,450
So think about ways to give yourself centering inputs multiple times a day and that will be individual to you.

242
00:17:02,090 --> 00:17:04,979
Some people might do this three times a day,

243
00:17:04,989 --> 00:17:06,239
maybe at the beginning,

244
00:17:06,250 --> 00:17:07,300
middle and end,

245
00:17:07,660 --> 00:17:16,099
they may need some pressure and movement in the morning to wake up to become energized and to also feel calm and attentive,

246
00:17:16,780 --> 00:17:20,349
they may need inputs over the lunch hour or midday.

247
00:17:20,359 --> 00:17:21,689
And then again at night,

248
00:17:22,069 --> 00:17:26,869
perhaps restorative inputs like a rocking chair or a weighted blanket,

249
00:17:27,050 --> 00:17:28,910
maybe some nighttime yoga.

250
00:17:30,459 --> 00:17:34,349
Then when you do become deregulated on any given day,

251
00:17:34,359 --> 00:17:39,810
think ahead of time about what your as needed inputs might be.

252
00:17:40,310 --> 00:17:43,000
So when you're in the moment of disregulation,

253
00:17:43,010 --> 00:17:46,089
it's really difficult to figure out what you need.

254
00:17:46,760 --> 00:17:50,150
So you may be able to think to yourself ahead of time.

255
00:17:50,489 --> 00:17:50,829
You know,

256
00:17:50,839 --> 00:17:52,619
when I get dis regulated,

257
00:17:52,630 --> 00:17:55,239
this is what that looks and feels like.

258
00:17:55,459 --> 00:17:59,160
And when I start to see myself in that place,

259
00:17:59,170 --> 00:18:08,060
I can try these handful of things to see if it helps in that moment of crisis or kind of surprise.

260
00:18:08,119 --> 00:18:08,260
Uh,

261
00:18:08,270 --> 00:18:09,579
off centering,

262
00:18:10,239 --> 00:18:11,290
you may say,

263
00:18:11,300 --> 00:18:11,729
ok,

264
00:18:11,739 --> 00:18:14,099
I've had a particularly intense day.

265
00:18:14,109 --> 00:18:16,609
I'm feeling more off center than usual.

266
00:18:16,699 --> 00:18:26,630
I'm going to walk around my work building three times or I'm going to do forward bends and shake my head back and forth or listen to music with my headphones.

267
00:18:26,910 --> 00:18:30,449
This can be what as needed inputs look like.

268
00:18:30,880 --> 00:18:34,569
So you can see that like with the music and headphones,

269
00:18:34,579 --> 00:18:41,739
sometimes the regulating inputs could be also um a sensory input from another domain.

270
00:18:41,770 --> 00:18:43,790
What do you like to listen to?

271
00:18:43,800 --> 00:18:46,810
What scent do you like to smell like?

272
00:18:46,819 --> 00:18:48,550
Lavender or vanilla?

273
00:18:48,920 --> 00:18:54,790
But usually the big regulating inputs will involve movement and pressure.

274
00:18:56,229 --> 00:18:57,680
So today,

275
00:18:57,689 --> 00:19:02,069
we have chosen a growth area within health and wellness.

276
00:19:02,099 --> 00:19:16,849
This may be a good place for you to start as you live life with intention because feeling more grounded can help you feel more resilient as you try to stretch your comfort zone in other areas.

277
00:19:17,270 --> 00:19:18,060
Remember,

278
00:19:18,069 --> 00:19:23,439
the general approach we discussed in episode two when developing this program.

279
00:19:23,900 --> 00:19:28,569
So try to set up small reachable steps forward,

280
00:19:28,859 --> 00:19:31,849
use strategy to find your momentum.

281
00:19:32,339 --> 00:19:37,130
And once you've integrated the physical inputs into your daily routine,

282
00:19:37,469 --> 00:19:41,599
that momentum will kick in and it'll help you.

283
00:19:41,609 --> 00:19:45,550
Um not feel that this whole thing is effortful.

284
00:19:45,560 --> 00:19:49,010
It'll be just what you do on a regular basis.

285
00:19:49,599 --> 00:19:54,290
You'll also reap the benefits of having a more regulated nervous system.

286
00:19:55,109 --> 00:19:57,050
Be sure to check out the show notes,

287
00:19:57,060 --> 00:20:01,969
I have various links that we've mentioned here in the episode.

288
00:20:02,020 --> 00:20:06,089
One is a link to the Z Institute courses,

289
00:20:06,099 --> 00:20:11,619
Z U R for clinicians to learn more about autism in adolescents,

290
00:20:11,630 --> 00:20:13,489
adults and aging adults.

291
00:20:14,020 --> 00:20:21,680
I also have links to my podcast episodes about regulation if you'd like to do a deeper dive.

292
00:20:22,030 --> 00:20:39,989
And I'm also including links to the alert program put together by occupational therapists who have expertise in teaching people about using sensory inputs like movement or pressure to help regulate the nervous system,

293
00:20:40,000 --> 00:20:42,310
to feel calmer and more attentive.

294
00:20:43,599 --> 00:20:51,569
There's also a link specifically for their for All Program alert program four.

295
00:20:51,579 --> 00:20:52,880
That's the number four,

296
00:20:52,890 --> 00:20:57,469
not the word all dot com alert program for all dot com.

297
00:20:57,800 --> 00:20:59,890
That is a self guided study.

298
00:20:59,900 --> 00:21:05,400
You can purchase for a deeper dive into your own nervous system,

299
00:21:05,410 --> 00:21:08,469
figuring out what kind of inputs help you regulate.

300
00:21:08,890 --> 00:21:13,630
And I will have all four of those links in the show notes.

301
00:21:15,270 --> 00:21:17,359
Thank you for joining me today.

302
00:21:17,489 --> 00:21:34,439
I hope you will be able to enjoy the benefits of a more regulated nervous system and be sure to listen to our next episode as we continue this series on living with intention making goals and leaving our comfort zone.