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8
Readwise/11 Life-Changing Journaling Tips for Beginners.md
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@ -23,19 +23,19 @@ You can write to:
• To someone you admire
• To someone who needs your help [View Highlight](https://read.readwise.io/read/01j862h864h4mhyv3vqy6xvve3))
If you’re working from a list of journaling prompts, using a guided journal, or experimenting with a new journaling method, and something doesn’t feel right for you—then it’s OK to stop. [View Highlight](https://read.readwise.io/read/01j862kcsaxk8909cdb69f3dpe))
If you’re working from a list of journaling prompts, using a guided journal, or experimenting with a new journaling method, and something doesn’t feel right for you—then it’s OK to stop. [View Highlight](https://read.readwise.io/read/01j862kcsaxk8909cdb69f3dpe)) ^05df43
Remember that the point of a prompt is to get your thoughts flowing freely, not necessarily to answer or address that specific question or statement. [View Highlight](https://read.readwise.io/read/01j862kvny6qx7bt3eykq0z8zm))
Remember that the point of a prompt is to get your thoughts flowing freely, not necessarily to answer or address that specific question or statement. [View Highlight](https://read.readwise.io/read/01j862kvny6qx7bt3eykq0z8zm)) ^ce92d8
But here’s the thing: too much inspiration can often lead to paralysis. [View Highlight](https://read.readwise.io/read/01j862ppxd79psqff22tjz21z1))
cover the first page with a big scribble! A friend of mine recommends doing this as a way to break the ice [View Highlight](https://read.readwise.io/read/01j862r1djv5s1px2z8f233efa))
Freewriting is a form of journaling where you write everything down without stopping, editing or even correcting grammar until your mind feels empty. [View Highlight](https://read.readwise.io/read/01j862t96pgsrqk03vdvpcj643))
Freewriting is a form of journaling where you write everything down without stopping, editing or even correcting grammar until your mind feels empty. [View Highlight](https://read.readwise.io/read/01j862t96pgsrqk03vdvpcj643)) ^ffddd6
Keep this in mind at the start of your journey as you may feel pressure to journal the “right way”. When it comes to journaling, there is no right way. It’s your space to explore how you see fit. Don’t overthink it—just keep writing! [View Highlight](https://read.readwise.io/read/01j862vd6rrf591ccavj9s1f5b))
To get the full benefits of journaling, you have to be honest. Open up and be vulnerable—it’s one of the few genuinely private spaces you have (unless you choose to share your journal with someone). The more honest you are, the closer you’ll get to your truth. [View Highlight](https://read.readwise.io/read/01j862vy4n84vzqznh9t62t0qx))
To get the full benefits of journaling, you have to be honest. Open up and be vulnerable—it’s one of the few genuinely private spaces you have (unless you choose to share your journal with someone). The more honest you are, the closer you’ll get to your truth. [View Highlight](https://read.readwise.io/read/01j862vy4n84vzqznh9t62t0qx)) ^4d6f9f
Whenever you have a thought or feel strong emotions, write them down. [View Highlight](https://read.readwise.io/read/01j862ww1v0j1ebb9rfkd1ww7e))

12
Readwise/6 Morning Journal Prompts That Will Transform Your Day.md
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@ -14,7 +14,7 @@
## Highlights
1. How do I want to feel when I go to bed tonight?
**Use when: You feel stuck, unsure, or even a bit lost.** [View Highlight](https://read.readwise.io/read/01j8588c42w7v68v76cjzak02x)) [[journaling/prompt]]
**Use when: You feel stuck, unsure, or even a bit lost.** [View Highlight](https://read.readwise.io/read/01j8588c42w7v68v76cjzak02x)) [[journaling/prompt]] ^80fb8d
To do this, start by imagining that you’re in bed at the end of the day and you’re about to close your eyes. Take a deep breath and then exhale. How do you want to feel at that moment? [View Highlight](https://read.readwise.io/read/01j858a7fzcsje3ptx8evpnh7g))
@ -23,7 +23,7 @@ instead of saying *happy,* you could write down that you want to feel *accomplis
take things a step further by brainstorming simple actions that will support you. [View Highlight](https://read.readwise.io/read/01j858b7frqbr2kpzck52rsvdr))
2. What season of life am I in?
**Use when: You’re feeling overwhelmed by your to-do list.** [View Highlight](https://read.readwise.io/read/01j858cvvbjkzh75jvzbet09xa))
**Use when: You’re feeling overwhelmed by your to-do list.** [View Highlight](https://read.readwise.io/read/01j858cvvbjkzh75jvzbet09xa)) ^44f8db
think about your own life and ask yourself, “What season am I in?”
• Are you in a season of caring for others?
@ -37,7 +37,7 @@ Acknowledging life’s seasonality and where you are in that rhythm can, with pr
**Journaling Tip:** When working through this journal prompt, ask yourself if you need rest, if you need to work, if you need to spend time with family or friends, or if you need to be alone right now. [View Highlight](https://read.readwise.io/read/01j858m1vvj4nfkwn9g433he6d))
3. Today I am excited to…
**Use when: You need a pick-me-up.** [View Highlight](https://read.readwise.io/read/01j858mgv14bedfggjwgza7exg)) [[journaling/prompt]]
**Use when: You need a pick-me-up.** [View Highlight](https://read.readwise.io/read/01j858mgv14bedfggjwgza7exg)) [[journaling/prompt]] ^656f82
you’re generally feeling a little low [View Highlight](https://read.readwise.io/read/01j858sve44psj3r6zvyahhekb))
@ -47,21 +47,21 @@ By putting extra attention on the positive in the morning and throughout the day
**Journaling Tip:** If you’re struggling to feel excited, try getting your senses involved. Imagine a warm cup of coffee pressed between your palms, the sound of the birds on your way to work, the sun shining on your skin—and see if it doesn’t change the way you feel. [View Highlight](https://read.readwise.io/read/01j858s0zxdjg1jfa6yhqf5j4c))
4. Today I get to…
**Use when: You’re feeling burdened or resentful.** [View Highlight](https://read.readwise.io/read/01j858y4e0kv537bhhck4vs0em)) [[journaling/prompt]]
**Use when: You’re feeling burdened or resentful.** [View Highlight](https://read.readwise.io/read/01j858y4e0kv537bhhck4vs0em)) [[journaling/prompt]] ^e92888
think about things that you have to do today … and see if you can reframe your thoughts about the situation. [View Highlight](https://read.readwise.io/read/01j8591gse70tyvt73pah1aaw1))
**Journaling Tip:** Don’t forget to acknowledge if you are currently living out a past goal or dream! [View Highlight](https://read.readwise.io/read/01j8594bw1hq0kssgpszr0wqxq))
5. I am challenged by…
**Use when: You’re struggling.** [View Highlight](https://read.readwise.io/read/01j85c3n5raa1jpnkww72tg06n)) [[journaling/prompt]]
**Use when: You’re struggling.** [View Highlight](https://read.readwise.io/read/01j85c3n5raa1jpnkww72tg06n)) [[journaling/prompt]] ^44a1a6
By making your challenges the focus of your morning journal prompt, you’re ‘eating the frog’ but in a more mindful way. When you write about what challenges you, it is helpful to explore why and how you will overcome the challenge—but you should also write out what it will mean to you or your life. [View Highlight](https://read.readwise.io/read/01j85c8z3kjz86gjm4t6sybshm))
If those words don’t ring true to your situation, you may need to re-evaluate whether the challenge fits with your values and goals. [View Highlight](https://read.readwise.io/read/01j85cngfe6j4f1bp4cy1q88nh))
6. Write it all out
**Use When: You don’t know what to do next.** [View Highlight](https://read.readwise.io/read/01j85dnb9vnavm92sfq8cvjfds)) [[journaling/prompt]]
**Use When: You don’t know what to do next.** [View Highlight](https://read.readwise.io/read/01j85dnb9vnavm92sfq8cvjfds)) [[journaling/prompt]] ^b6b0bd
The idea behind free-writing is just as it sounds—you simply write out all of your thoughts without editing until there is nothing left. [View Highlight](https://read.readwise.io/read/01j85dpk39fpze0r24wkwas9kt))

14
Readwise/7 Intentional Questions To Ask Yourself Every Day.md
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@ -13,30 +13,30 @@
> Regular self-reflection is essential for living a meaningful and purposeful life. Asking yourself seven intentional questions each day can help clarify your priorities and decisions. By taking time to reflect, you can ensure your actions align with what truly matters to you.
## Highlights
I thought I was too busy for something as trivial as “self-reflection” but now I know it’s one of the most valuable things I can do with my time, and for you as well. [View Highlight](https://read.readwise.io/read/01j85trb36ydy64sbw670rqy75))
I thought I was too busy for something as trivial as “self-reflection” but now I know it’s one of the most valuable things I can do with my time, and for you as well. [View Highlight](https://read.readwise.io/read/01j85trb36ydy64sbw670rqy75)) ^029f29
1. Why am I doing this?
This is a deceptively simple yet very powerful question to ask yourself. I think too often we assume we know why we do what we do, but when we carve out time to sit and reflect, the truth can surprise us. [View Highlight](https://read.readwise.io/read/01j85ttaxs6xp6dyt426kv53re)) [[journaling/prompt]]
This is a deceptively simple yet very powerful question to ask yourself. I think too often we assume we know why we do what we do, but when we carve out time to sit and reflect, the truth can surprise us. [View Highlight](https://read.readwise.io/read/01j85ttaxs6xp6dyt426kv53re)) [[journaling/prompt]] ^78caa2
It might save you ten minutes on a Monday morning, or ten years spent chasing a goal you don’t even really want. [View Highlight](https://read.readwise.io/read/01j85txf1x20mpd5dtfsex667w))
2. Who am I doing this for? [View Highlight](https://read.readwise.io/read/01j85x45h66bevcpas8kb7jn36)) [[journaling/prompt]]
2. Who am I doing this for? [View Highlight](https://read.readwise.io/read/01j85x45h66bevcpas8kb7jn36)) [[journaling/prompt]] ^0ea258
This is a good question to ask yourself regularly when you feel your priorities are out of alignment. It can help shine a light on where you need stronger [personal boundaries](https://www.simplyfiercely.com/personal-boundaries/). [View Highlight](https://read.readwise.io/read/01j85x6nevt1a156g7tvrkar7w))
But I should also point out that self-reflection isn’t about judging yourself or others. Instead, it’s about honesty; knowing why you do what you do and who you do things for, so you can [make intentional decisions about how to invest your time, money and energy](https://www.simplyfiercely.com/intentional-time-money-energy/). [View Highlight](https://read.readwise.io/read/01j85x70r7rxh41qz1tcm196qs))
3. Is there a simpler way? [View Highlight](https://read.readwise.io/read/01j85xafyt9wnwf26pf711mjd2)) [[journaling/prompt]]
3. Is there a simpler way? [View Highlight](https://read.readwise.io/read/01j85xafyt9wnwf26pf711mjd2)) [[journaling/prompt]] ^3b92eb
Taking just five minutes to ask the question and look for a simpler way has saved me countless hours throughout my life. (And I’ll also admit that sometimes it happens in reverse —I’d spend hours doing something and then realise I made it harder than need be!) [View Highlight](https://read.readwise.io/read/01j85xe88z59xav5x5n16yee9k))
4. How does this add value to my life? [View Highlight](https://read.readwise.io/read/01j85xqetvfmrkt17gwaxx8ssh)) [[journaling/prompt]]
4. How does this add value to my life? [View Highlight](https://read.readwise.io/read/01j85xqetvfmrkt17gwaxx8ssh)) [[journaling/prompt]] ^de9f88
We trade away our precious lives in little moments ... we often spend our *lives* on things that give us little value in return.
if you can’t quickly explain in very specific terms how something is adding value to your life, then odds are it isn’t. [View Highlight](https://read.readwise.io/read/01j85xtzjn34ra2xt29zyevsw4))
5. What am I giving up? [View Highlight](https://read.readwise.io/read/01j85y3wdwgy2mbpkh1pygyevt)) [[journaling/prompt]]
5. What am I giving up? [View Highlight](https://read.readwise.io/read/01j85y3wdwgy2mbpkh1pygyevt)) [[journaling/prompt]] ^8419b3
you put a name to the tradeoffs associated with any decision [View Highlight](https://read.readwise.io/read/01j85y5pfvpjm9mzm49bgc4kya))
@ -48,7 +48,7 @@ If you’re doing something that makes you feel sad, anxious, or angry it’s im
Or when you feel more positive emotions​​—why? What can you learn from your feelings and how can you apply what you learn in your everyday life? How can you be intentional about creating the life you want? [View Highlight](https://read.readwise.io/read/01j85yak4qe3qzhdqnnp65nr74))
7. Am I being honest with myself? [View Highlight](https://read.readwise.io/read/01j85yapckfm2deazf2qfdadx8)) [[journaling/prompt]]
7. Am I being honest with myself? [View Highlight](https://read.readwise.io/read/01j85yapckfm2deazf2qfdadx8)) [[journaling/prompt]] ^b44977
Finally, it’s important to check that you’re being honest with yourself, because if you’re not, none of your other answers really matter. [View Highlight](https://read.readwise.io/read/01j85ye7w6zca1hjwcaqxmp2zt))

24
Readwise/7 Mindful Journaling Prompts to Calm an Anxious Mind.md
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@ -23,26 +23,26 @@ If you’re new to journaling, you might be hit with ‘writer’s block’. Rem
[Be intentional](https://www.simplyfiercely.com/be-intentional/) about creating time to write your feelings out. Turn it into a ritual by making yourself a warm drink, lighting a candle, or choosing a nice spot to write in. This might help you create a [daily routine](https://www.simplyfiercely.com/daily-routines/) in the future. [View Highlight](https://read.readwise.io/read/01j83m93tv468vmfpmrafmfg5j))
Prompt: What Am I Feeling Right Now?
**Use when: You feel like you need to empty a racing brain.** [View Highlight](https://read.readwise.io/read/01j83ncpgpa765e7ma2yk8264x)) [[journaling/prompt]]
**Use when: You feel like you need to empty a racing brain.** [View Highlight](https://read.readwise.io/read/01j83ncpgpa765e7ma2yk8264x)) [[journaling/prompt]] ^69db00
Once you start writing, don’t stop until you feel there is nothing else to write. This means you should write *everything* down, even if you begin to veer away from the prompt. Don’t pay any mind to spelling mistakes, your handwriting and don’t edit what ends up on the page. Just write it all out. [View Highlight](https://read.readwise.io/read/01j83nhv221bsrfd0r2fyv08vj))
Prompt: What Am I Afraid Of?
**Use when: You are overcome with worry.** [View Highlight](https://read.readwise.io/read/01j83njt22m4rmjdrv55g4c356)) [[journaling/prompt]]
**Use when: You are overcome with worry.** [View Highlight](https://read.readwise.io/read/01j83njt22m4rmjdrv55g4c356)) [[journaling/prompt]] ^beb82a
To journal through your fears, start by writing them out one at a time. Ask yourself what are the worse case scenarios, how they might affect you, and what you would do. Ask yourself how likely it is to happen, why you think it might happen, whether its occurrence would be positive or negative and why. [View Highlight](https://read.readwise.io/read/01j83qra9bkp4fzk2vrzhm0erf))
The anticipation of something is usually much worse than when it actually occurs. This is because before something happens, we can’t do anything about it. By journaling through our fears, we’re doing something proactive and preemptive, which can help us work through our fears rather than letting them fester. [View Highlight](https://read.readwise.io/read/01j83sq982ymg9stz6mxbf4776))
Prompt: Write A Letter That You’ll Never Send
**Use when: The thought of someone is making you anxious.** [View Highlight](https://read.readwise.io/read/01j83sqq9zcr1aahr612jqkh2x)) [[journaling/prompt]]
**Use when: The thought of someone is making you anxious.** [View Highlight](https://read.readwise.io/read/01j83sqq9zcr1aahr612jqkh2x)) [[journaling/prompt]] ^c261c4
Address the letter to the person you need or want to talk to and say everything you want to say. This prompt will help you organise your thoughts and feelings about this person. You can also be as honest as you need because you’re never going to send the letter. [View Highlight](https://read.readwise.io/read/01j83sspweq1e87w1cgb2r1dzd))
If you enjoy letter writing, you could also try a love letter. Write to your younger self (*or your future self!*) and practice being your own best friend. After all, self-love and compassion are also powerful tools for combating chronic anxiety. [View Highlight](https://read.readwise.io/read/01j83stt71p8h0kjdmf24mhpat)) [[journaling/prompt]]
Prompt: Where Am I Right Now?
**Use when: You need to feel grounded.** [View Highlight](https://read.readwise.io/read/01j83svpn19zb9t7k0rch206pr)) [[journaling/prompt]]
**Use when: You need to feel grounded.** [View Highlight](https://read.readwise.io/read/01j83svpn19zb9t7k0rch206pr)) [[journaling/prompt]] ^27b8e0
The 5-4-3-2-1 coping technique for anxiety attacks is all about bringing your attention back to the now. ... In your journal, write the following:
• Five things that you see
@ -52,19 +52,19 @@ The 5-4-3-2-1 coping technique for anxiety attacks is all about bringing your at
• One thing that you can taste
Prompt: Why Do I Feel Unwell?
**Use when: You’re feeling agitated, stressed or anxious for no apparent reason.** [View Highlight](https://read.readwise.io/read/01j83syhvp6jy0mvk0q32qhx8a)) [[journaling/prompt]]
**Use when: You’re feeling agitated, stressed or anxious for no apparent reason.** [View Highlight](https://read.readwise.io/read/01j83syhvp6jy0mvk0q32qhx8a)) [[journaling/prompt]] ^3608de
When I’m [so overwhelmed that I can’t think](https://www.simplyfiercely.com/overwhelmed-by-life/) about how to care for myself, I turn to my journal. I start with the line *‘I feel unwell because…’* and let my thoughts flow. Answering this question leads me to discover what I need (whether it be rest, connection, or creative expression). By delving into why I feel unwell, I learn what I can do about it, which improves how I care for myself. [View Highlight](https://read.readwise.io/read/01j83t1ryr94dwp6syd3c051ga))
Prompt: How Can This Moment Inform My Future
**Use when: You feel like you’ve made a mistake.** [View Highlight](https://read.readwise.io/read/01j83t2c2z79vpc1r0kfpmxz6k)) [[journaling/prompt]]
**Use when: You feel like you’ve made a mistake.** [View Highlight](https://read.readwise.io/read/01j83t2c2z79vpc1r0kfpmxz6k)) [[journaling/prompt]] ^a59479
Taking time to acknowledge our mistakes, understand why they occurred, and think about how we can make better choices in the future is healthy. [View Highlight](https://read.readwise.io/read/01j83t889905a6az7md4d70z3x))
Mistakes are inevitable and mindfully working through them helps us accept them as part of life and let go of perfectionism. [View Highlight](https://read.readwise.io/read/01j83t97qhrr5fxj9nttkbke0n))
Prompt: I Am Lucky To…
**Use when: You are feeling negative.** [View Highlight](https://read.readwise.io/read/01j83t9evy5zxg8m3qf6r5gkw1)) [[journaling/prompt]]
**Use when: You are feeling negative.** [View Highlight](https://read.readwise.io/read/01j83t9evy5zxg8m3qf6r5gkw1)) [[journaling/prompt]] ^fc98ae
Gratitude is one of the healthiest emotions to sit with. It has the power to shift your mindset from scarcity to abundance, which can be helpful when you’re feeling stressed or just plain having a bad day. [View Highlight](https://read.readwise.io/read/01j83xxb6jwrvvdrg4a7wmvb5n))
@ -76,3 +76,13 @@ try reflecting on:
• your biggest supporter
• how you overcame a negative experience in the past [View Highlight](https://read.readwise.io/read/01j83xvwfvcc5tjc4an2a92671))
---
New highlights added at 2024-09-23 7:15 PM
The 5-4-3-2-1 coping technique for anxiety attacks is all about bringing your attention back to the now. ... In your journal, write the following:
• Five things that you see
• Four things that you can touch
• Three things that you can hear
• Two things that you can smell
• One thing that you can taste

2
Readwise/How to Start Journaling.md
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@ -14,7 +14,7 @@
## Highlights
Journaling helps combat this short-sightedness by encouraging us to step back and consider the big picture. [View Highlight](https://read.readwise.io/read/01j83ye06dw8vkysgntnavndb8))
First and foremost, relax and let go of any ideas about doing it the “right” way— because when it comes to journaling, there’s no such thing! Your journal is a personal space for you to use however you see fit. [View Highlight](https://read.readwise.io/read/01j83yn2d1qgem2pycxrsth3gj))
First and foremost, relax and let go of any ideas about doing it the “right” way— because when it comes to journaling, there’s no such thing! Your journal is a personal space for you to use however you see fit. [View Highlight](https://read.readwise.io/read/01j83yn2d1qgem2pycxrsth3gj)) ^363cd8
After that, the best way to start journaling is to just begin. [View Highlight](https://read.readwise.io/read/01j83yp4c2axwtzy3k87e98ajt))

71
Readwise/Looking After Your Autistic Self.md
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@ -81,3 +81,74 @@ KEY POINTS
◊ Rationing out your triggers helps avoid triggers building up and becoming overwhelming.
◊ Planning time to rest after a build-up of triggers is really important, as is having a few techniques to calm yourself when out and about. [View Highlight](https://read.readwise.io/read/01j6wz69za3httx5ksj1zz0hnq))
---
New highlights added at 2024-09-23 6:48 PM
A Quick Calm Plan is a series of strategies or tools that you can use to calm down, refuel your energy, and to reduce the feeling of being overwhelmed. When I am overwhelmed and have either shut down (see [Chapter 11](private://read/01j68en5pg3ysg1jcbwjsjmy61/#chap_11) for more on shutdown) or am about to shut down, I cannot think flexibly, and therefore it’s very important to have a Quick Calm Plan made before I become overwhelmed. [View Highlight](https://read.readwise.io/read/01j8g84a4z0dxke72pje3wp9f4))
• Realising I’m doing repetitive body movements such as rubbing my index finger against my thumb, or twitching my eye or head very slightly. [View Highlight](https://read.readwise.io/read/01j8g89vr2rf03z0v2jr6k5yta))
• A strong desire not to talk to anyone. [View Highlight](https://read.readwise.io/read/01j8g8ak0vpa3chwn2q16nwsq7))
• Exhaustion. [View Highlight](https://read.readwise.io/read/01j8g8cmw6qbcq8w1sxcz4q9t8))
• Feeling like I will scream if one more demand is put on me. [View Highlight](https://read.readwise.io/read/01j8g8cpdn84p3nmvcyv50ybtr))
• Feeling like I might burst into uncontrollable crying. [View Highlight](https://read.readwise.io/read/01j8g8cray1hcekkqjm5rtsj27))
• Feeling like everything is just too much and I cannot cope. [View Highlight](https://read.readwise.io/read/01j8g8cwmqtmqeg0xydgywme9j))
Remove yourself from the stressful situation, if possible. [View Highlight](https://read.readwise.io/read/01j8g8egz63debcmjcrhjktda3))
Ask yourself are your basic needs met? [View Highlight](https://read.readwise.io/read/01j8g8etm4gkgpsys8k11nmq1a))
When you feel stressed or anxious, you may feel an urge to breathe faster or deeper, as if you are hungry for more oxygen. But when you are hyperventilating, you actually need to breathe less, not more. This is because you need to bring up the amount of carbon dioxide in your body (i.e. stop blowing out so much air). You can do this by taking smaller breaths and holding your breath after you inhale for the count of four, and again holding your breath after you exhale for the count of four (NHS Borders 2005). [View Highlight](https://read.readwise.io/read/01j8g8kqt48za0cg0m9pc4pv9r))
Take a drink. [View Highlight](https://read.readwise.io/read/01j8g8n8zh4rs2v31hsdfsxpp5))
Find somewhere you can be alone. [View Highlight](https://read.readwise.io/read/01j8g8ngzvq0srdq7rw75a2rs4))
Go home and go to bed for a while, [View Highlight](https://read.readwise.io/read/01j8g8pqabw067rt9jnbdr4er7))
Hold a hot water bottle, heated pad, or warm mug just under your chest bone. [View Highlight](https://read.readwise.io/read/01j8g8q3nk4z3nmjkdk7xka7d1))
Lie under a weighted blanket. [View Highlight](https://read.readwise.io/read/01j8g8qmdfsk0g4zgmsn0fvqjw))
Put something heavy on your lap. [View Highlight](https://read.readwise.io/read/01j8g8rdcsrj07yj0bf0bgwnfb))
Smell something lovely [View Highlight](https://read.readwise.io/read/01j8g8sv21bny6sxhqkr0p3sxs))
Splash cold water on your face, the back of your neck, and on your palms and inner wrists. [View Highlight](https://read.readwise.io/read/01j8g8tgtasn1nbvbkezc3qr71))
Get fresh air. [View Highlight](https://read.readwise.io/read/01j8g8tnmezvhkkazky6pfd47v))
Avoid people putting demands on you if possible. [View Highlight](https://read.readwise.io/read/01j8g8v3a27x4e9n13fdpwvjn1))
Listen to music or an audiobook. [View Highlight](https://read.readwise.io/read/01j8g8veva1a3kymtv71mt8p14))
Darken the room. [View Highlight](https://read.readwise.io/read/01j8g8vqcrkejsy0s9jp1ary4k))
Reduce visual stimulation. [View Highlight](https://read.readwise.io/read/01j8g8w54nzt72bn56w1qmt5rv))
Take a shower or bath. [View Highlight](https://read.readwise.io/read/01j8g8wsnxw2njt5q037a5k9xs))
Singing is a lovely way to control your breathing and expand your chest, [View Highlight](https://read.readwise.io/read/01j8g8xjm5pkzcn9g4r1nx1r2e))
Go into nature, whether that’s a garden or a park, or maybe it’s just looking at nature on your phone. [View Highlight](https://read.readwise.io/read/01j8g8xx6fen4gz5x05ryjmfk8))
Have a warm drink [View Highlight](https://read.readwise.io/read/01j8g8y1gt5frvjb7tfbqwkxdy))
Turn off the internet on your phone, or turn off the phone so you can disconnect from people, if the overwhelm is caused by social stress. [View Highlight](https://read.readwise.io/read/01j8g8yks2t50qkn6s594re2ps))
Say how you feel. I often find that even just saying how I feel out loud to someone helps ease the feelings. [View Highlight](https://read.readwise.io/read/01j8g8ys4ymwr3xnfmhm8c7wv8))
Ask for help. [View Highlight](https://read.readwise.io/read/01j8g8zbp27ks99fn15zn0x6b6))
Exercise. I used to go for a jog when I felt shaky with stress or anxiety, which is an activity that combines fresh air, time alone, and deep pressure into the joints, which is calming to the proprioceptive sensory system [View Highlight](https://read.readwise.io/read/01j8g8zy14e8xpxyaxtshp4d0f))
Having a visual version of your Quick Calm Plan will help you to carry out the strategies and remember to use your calming tools, even when you are overwhelmed or stressed. [View Highlight](https://read.readwise.io/read/01j8g917881cdzmf5pj0znhqqk))
Stimming, also known as self-stimulatory behaviour, is a repetitive, often rhythmic behaviour. ... There are many ways to stim, including using body movements, sounds, thought patterns, and more.
If an autistic person is stimming, it may suggest they are feeling the need to release their overwhelm, distress, over-stimulation, anger, joy, excitement, or any intense emotion. This feeling of release is why stimming is a coping strategy. [View Highlight](https://read.readwise.io/read/01j8g9f8r6td0nfwc1n3w047t5))