By Karen Kaplan
I was waiting in line for my cappuccino this morning when one of the baristas I have grown to know stood at the coffee house front door with her arms loaded with several bags of ice. I moved quickly to open the door, and we all greeted her with words of help. Then I joked that she was just “chilling out.” Then I paused and thought—most everyone knows what chilling out means, but do those with learning differences know how to chill out? How can we help create an environment to chill out?
Here are some ideas for helping someone with different abilities chill out.
First, define “chill out.”
Webster's Dictionary defines calm down as "to calm down or go easy." Other words for it are cool, settle down, quiet, hush, or pipe down.
Now, have a conversation on why to develop chilling-out strategies.
We all know that when we worry all day, feel frustrated for long periods, or are overstimulated or over-aroused, we do not problem-solve well. This can lead to sleepless nights, more anxiety, and health issues. So, it is a good idea to develop a bag of chilling tricks.
Second, find some books that tell stories about chilling out and read
I Calm Down: A book about working through strong emotions (Learning About Me & You Board Books): Meiners, Cheri J., Weber, Penny: 9781631984556: Amazon.com: Books
Little Monkey Calms Down (Hello Genius): Dahl, Michael, Oriol Vidal: 9781479522866: Amazon.com: Books
Chill: Stress-Reducing Techniques for a More Balanced, Peaceful You: Reber, Deborah, Walker, Neryl: 9781416955269: Amazon.com: Books
Now, some include some strategies:
Watch something funny. Laughter is often a great way to calm down or go easy
Teach how to evaluate activities. Are they over multi-tasking? Then, reduce tasks.
Suggest they schedule time, maybe 15 minutes a day, and write out all their worries.
Buy some coloring books. Perhaps ones that show your favorite characters or interests and spend a little time coloring. Sometimes doodling helps. Here is a sample: Amazon.com: The Mindfulness Coloring Book: Relaxing, Anti-Stress Nature Patterns and Soothing Designs: 9781615192823: Farrarons, Emma: Books
Suggest yoga poses and or meditation: Asanas for Autism and Special Needs, Asanas for Autism and Special Needs: Hardy, Shawnee Thornton: 9781849059886: Amazon.com: Books
Try baking to distract yourself, and then chill out with some yummy cookies, breads, or pies. Listen to your favorite music. Yes, make a playlist that helps them chill out.
Have them play fun games with a friend, sibling, or parent.
Perhaps showering or soaking in a tub of Epsom salts can help.
Chew gum. Squeeze a squishy. Here is an idea: sensory tools for chilling out - Search Shopping (bing.com)
Light some favorite smelling incense sticks or candles and breathe.
Count down from 10.
Try the Insight Timer App for meditation by words or music: Insight Timer — #1 Free Meditation App
Turn off all electric devices for 30 minutes and nap, clean out a closet, and organize a drawer.
Write out a list of all accomplishments.
Prepare a gratitude list. Note things, people, and times you are grateful for.
Take a walk in nature or along the beach or lake.
Complete a puzzle to help you relax.
Create a space that supports calm in their room or home.
Suggest a massage to calm and restore the body.
Visit a museum or special bookstore to help chill.
Go to a favorite café, order a special hot or cold drink, and sip slowly to create quiet time.
Go for a car ride, a bike ride, or a run.
Take the dog for a walk.
Gardening works for some to destress and chill out.
Engage in some type of art project (drawing, painting, woodworking, clay) to relax and disengage from worries.
Karen Kaplan, MS, is a native San Franciscan. She completed her bachelor’s and master’s degrees at Arizona State University, Tempe, Arizona, in speech pathology and audiology. She minored in special education and obtained her speech therapist and special education credentials in California. Karen worked as a speech therapist for schools for 20 years before opening her own residential and education program for students with autism. She worked in credential programs at Sacramento State University as well as UC Davis and spent 20 years directing private schools for those with autism and similar learning challenges.
Karen founded a non-profit, Offerings, which helps cultures globally to understand those with developmental challenges. For seven years, she founded and facilitated an autism lecture series and resource fair in Northern California. Karen still facilitates an annual Autism Awesomeness event. She is currently consulting, helping families, schools, and centers for children, teens, and adults. Karen has authored three books: Reach Me Teach Me: A Public School Program for the Autistic Child; A Handbook for Teachers and Administrators, On the Yellow Brick Road: My Search for Home and Hope for the Child with Autism, and Typewriting to Heaven… and Back: Conversations with My Dad on Death, Afterlife and Living (which is not about autism but about having important conversations with those we love).
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