5 Exercises to Stop a Stim and Refocus
One of the most frustrating and stressful parts of autism, both for those who have it and for friends, families, and caregivers, is the stimming. Stimming includes hand flapping, spinning, rocking, running, repetitive movements, as well as repetitious sounds and phrases. Some stimming is a result of disregulation and is the person’s attempt to calm and soothe themselves in order to prevent a meltdown. Some stimming is the byproduct of a synesthesia episode, and some stimming is beyond the person’s control to initiate or stop. In all of these situations by calming the parasympathetic nervous system, the individual is able to gain more control over their body and reduce or stop the stim. What is important to always remember is that we do not call these stims behaviors. Behavior implies intent and due to having an initiation disorder, autistics have limited intentional behavior. For those of us who love someone who deals with severe stims it is best to view stims like you would someone having a tic or a seizure. Their body is not in their control. Always see the person behind the stim.
Cross March - In a standing position cross their right hand over to their left knee while lifting the knee and then cross the left hand to right knee while lifting the knee. (Hand over hand is acceptable.) Repeat to a count of 100, alternating and if possible count verbally. The combination of intentional movements crossing the midline and engaging the lower half of the body with the upper half stimulates the parasympathetic nervous system.
Snow Angels - Lying on the floor make snow angels making sure the arms and legs extend at the same time. Complete 100 repetitions and count if possible. Coordinating upper and lower extremities as well as the right and left sides of the body initiates timing and regulation in the brain and has a calming effect.
Barefoot - Walk barefoot in the grass until anxiety and stim has subsided. Because autistics have a difficult time feeling their body and experience high levels of anxiety, walking barefoot provides calming tactile sensations to decrease their anxiety, similar to the calming effects of walking on the beach.
Reading aloud - This is for a verbal stim. If possible, read aloud, even if the individual can not pronounce all the words. The intentional motor planning of sounds will create a way to focus enough to stop the apraxic loop.
Tongue Exercises - This is for a verbal stim. Stick the tongue out and hold as long as possible. Reach the tongue up toward the nose and down toward the chin and side to side. Repeat the cycle 25-50 times depending on the severity of the verbal stim.The tongue is one of the few muscles that is attached to both the right and left sides of the brain. It is connected into the brain stim and by controlling the tongue the brain begins to calm and refocus.
