Tips & Tricks

Get Help*

  • Find an occupational therapist to help you establish a sensory diet and to help guide you through bodywork.
  • Find a psychotherapist to help guide you through your thoughts.
  • Get your hormone levels checked. I had a hormone imbalance that was making my processing even more difficult, but starting to take a hormone-balancing supplement made my processing easier.
  • Get a good allergy test. I did the LEAP test, which helped me understand which foods my digestive system is sensitive to.

*You are different than me. The information I provide is based on my experience. Always consult your intuition and team of experts regarding your own health.

Balance & Protect Your Nervous System*

  • Wear headphones or ear plugs when in public. Sometimes I double-up and wear both.
    • Noise cancellation headphones can be expensive, so if you don't want to pay too much, I found that Philips headphones are affordable and work well. ​
    • Reusable earplugs save me every time I leave the house. They don't block out all noise, but they minimize the millions of things I hear. I use LiveMus!c HearSafe Ear Plugs. 
  • Listen to music. I have music on at home when there are distracting outside noises, and I wear my headphones in public.
  • Take probiotics, eat probiotic and prebiotic foods and avoid antibiotics.
  • Eat plant-based and gluten-free if you have digestive issues. Whatever your diet, make sure you consume enough protein and healthy fats for optimal neurological activity.
  • Eat before you leave home and bring snacks with you. 
  • Get some form of exercise every day. Even if it feels like all you have the energy to do is lie down. Once you start moving, you'll feel better.
  • Do yoga and meditate. Both will help calm your mind and your senses.

    • If you vibrate and/or your mind races like me, you have to do yoga on a daily basis. On tough days, I do it in morning, afternoon and evening.

      • I do Yoga with Adriene at home (though I recommend learning from a teacher before trying it on your own).

    • To meditate:

      • Find a quiet space where you can sit comfortably (I sit on a pillow)

      • Use healing rocks or stones to set your intention for your practice

      • Light a candle

      • Listen to music (Deva Premal’s version of the Gayatri Mantra is my favorite)

      • Time your meditation so that you aren’t distracted by how long you are in it (I meditate every morning for at least 5-10 minutes)

      • Grasp your pointer fingers with your thumbs

      • Let your hands fall open over your knees

      • Breathe the light in through your nose and out through your mouth to begin, and then breathe in and out through your nose, breathing into your body, specifically into areas where you feel pain

      • Acknowledge your thoughts and let them go until your mind is quiet

  • Wear cotton-based fabrics, and when you find something that doesn't hurt your skin, buy it in every color.
  • Use a weighted blanket. 
  • Take deep breaths when you begin to get overwhelmed and try alternate-nostril breathing
  • Make your home a sensory sanctuary:
    • Use uplighting and sun light lamps. I use one from Lights of America every day. 
    • Listen to music and run fans for background noise. 
    • Jump on a trampoline. 
  • Shop online.
  • Stay out of excessive heat.

Stay Centered*

  • Know how to recenter yourself even when in public.
  • Choose environments and social interactions carefully.
  • Avoid having your back to others. Sit with your back to the wall in restaurants and in public places.
  • Let people know when you're having a difficult time processing, or thinking.
    • Establish a nonverbal signal to let loved ones know when you are having a difficult time processing so you don't have to speak. I either rub my head or cross my arms and feet.
  • Find a balance between being around others and being alone. 
  • Forgive yourself your limitations and for only being able to do so much in a day.
  • Don't let it upset you when people tell you to: Get over it, Stop being so picky, Stop making it so hard for yourself, Stop being too sensitive, Stop being so defensive, etc. 
  • Use the language of neurodiversity to talk to people in your life and to help educate them about what you go through.
  • Advocate for neurodiversity as much as possible.
  • Remember that you are unique. You are a strong, brave individual who perceives the world a bit differently and has beautiful insight to offer. 

All images and text © 2019 Jenna Grace