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What steps help in a crisis? · Wellbeing Solutions - Ask A Counsellor

• 0:00
  SPEAKER_00: Being neurodivergent means your brain processes the world differently, and that can sometimes make life feel more intense, more overwhelming, and harder to navigate, especially during a crisis.
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  SPEAKER_00: And a crisis can look differently for everyone, and it might be a complete shutdown, a meltdown, extreme anxiety, or just feeling like everything's too much all at once.
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  SPEAKER_00: And this is real and it does happen, and it makes sense given how much neurodivergent people often have to manage on a day-to-day.
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  SPEAKER_00: Now when a crisis hits, the first step is to just try to regulate your body before anything else.
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  SPEAKER_00: And you can try box breathing.
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  SPEAKER_00: And this involves breathing in for four counts, hold for four, out for four, and rest for four.
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  SPEAKER_00: You can just repeat that a few times.
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  SPEAKER_00: And if counting feels too much in that moment, then simply just focusing or making that out breath longer than the in-breath.
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  SPEAKER_00: And that alone can help signal to your body that you're safe.
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  SPEAKER_00: Now once you've taken the edge off, it helps have a small crisis plan.
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  SPEAKER_00: You have already thought through in a calmer moment.
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  SPEAKER_00: So think about what tends to trigger a crisis for you, what has helped before, and what you need from the people around you.
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  SPEAKER_00: And having this written down somewhere accessible means you don't have to figure out from scratch when you're already struggling.
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  SPEAKER_00: And it could be as simple as a note on your phone that just says go to my room or put headphones on or don't talk to me for 20 minutes.
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  SPEAKER_00: And a sensory kit can also be helpful here, as this is just a small collection of things that helps your sensors feel safer, like noise cancelling headphones, a comfort item, something textured, something that smells calming, just whatever works for yourself.
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  SPEAKER_00: And having it ready means one less thing to think about when things get hard.
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  SPEAKER_00: And outside of a crisis, there are steps that can make the next one less intense.
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  SPEAKER_00: Building some predictability into your day, even loosely, can just reduce how often your nervous system gets overwhelmed.
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  SPEAKER_00: And also think about your environment as well.
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  SPEAKER_00: So are there any change you can make at home or at work that reduces unnecessary sensory or social demands?
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  SPEAKER_00: And it is also worth thinking about who in your life can be a support person during a crisis.
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  SPEAKER_00: So someone who knows what you need, how to help and what not to do.
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  SPEAKER_00: As you don't have to manage this by yourself and letting someone trusted in on your plan can make a real difference.
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  SPEAKER_00: Now if crises are happening frequently, lasting a long time, or significantly affecting your day-to-day life, it is worth speaking to your GP as they can refer you to mental health support or services that understand neurodivergent presentations.
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  SPEAKER_00: Therapy can be helpful too, particularly with someone who's experienced in neurodivergence, as they can help you understand your patterns and build a stronger crisis toolkit over time.
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  SPEAKER_00: You can explore more resources around neurodivergence and mental health within the app.
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  SPEAKER_00: If you are thinking about harming yourself and feel unsafe, then please seek urgent help by contacting your local emergency number or a crisis helpline.