By Michelle Guy, MSW, RSW & Hannah Louie, MSW, RSW
July, 2024
Self Regulation
Self-regulation is essential for managing emotions, behaviors, and thoughts in alignment with personal goals and values. This blog post explores the significance of self-regulation, strategies to develop it, and the interconnectedness of sensory, emotional, and behavioral regulation, all through a neurodiversity-affirming lens.
The Window of Tolerance
The window of tolerance refers to the best moments within the nervous system for engagement and learning, this is where we feel emotionally balanced and able to handle life's challenges effectively. Within this window, our nervous system feels calm, we can have perspective, allowing us to think clearly, make decisions, and communicate well.
When in this window, our sympathetic (fight or flight) and parasympathetic (rest and digest) nervous systems work together harmoniously, helping us manage stress and adapt to changes in our environment. A wider window of tolerance means we can handle more stress and remain regulated.
For kids, stepping outside this window, either due to too much or too little arousal, is more common, because they require modeling, teaching, and support when they have reached their stress limits. This can lead to difficulty managing emotions and their actions, signaling the need for co-regulation, care, and support.
Self-regulation involves monitoring and managing one's internal states, such as emotions, impulses, and attention, to achieve desired outcomes.
Key components include:
Self-Soothing: Recognizing and managing sensory input is the foundation for self-regulation
Self-awareness: Recognizing emotional triggers and how the body feels inside, understanding the mind-body connection.
Self-management: Managing behavioural impulses and reactions, before they occur.
Self-monitoring: Reflecting on behaviors and making necessary adjustments.
The brain processes sensory information and helps predict and respond to environmental changes.
For neurodivergent individuals, these processes may be disrupted, leading to challenges in self-regulation. However, with the right strategies and support, they can develop strong self-regulation skills that lead to better emotional and behavioral outcomes.
Self-Soothing
Recognizing and managing sensory input is the foundation for self-regulation.
Sensory input regulation involves managing sensory input from the environment. For individuals with sensory processing differences, such as those with Autism Spectrum Disorder (ASD), Giftedness, ADHD, or twice exceptional (2e), sensory regulation is crucial for maintaining emotional and behavioral stability. Sensory dysregulation can lead to overwhelming emotions and difficulty concentrating, which can hinder self-regulation.
Strategies to improve sensory regulation include:
Creating sensory-friendly environments: Design spaces that reduce sensory overload.
Using sensory tools: Items like fidget toys and noise-canceling headphones can help.
Interoception Activities: connecting feelings inside the body with the emotions in the mind (https://www.acornandanchor.com/post/body-connection-activities-for-gifted-twice-exceptional-kids-helping-them-tune-into-their-feelings)
These practices help individuals achieve a balanced sensory state, supporting overall self-regulation.
Self-Awareness:
Recognizing emotional triggers and how the body feels inside supports the understanding of the mind-body connection. Emotional regulation involves understanding and managing emotional responses in various situations. Neurodivergent individuals often experience heightened emotional sensitivity, making emotional regulation a critical skill. Finding the "window of tolerence" for learning that is suited to your child can help them to name and tame their emotional responses.
Supporting Emotional Regulation
Being regulated yourself: This will support co-regulation while your child is learning to regulate on their own.
Support from qualified neurodivergent-affirming therapists: They can provide tailored strategies for emotional regulation.
Shared self-care practices: Modeling self-care like regular physical activity, adequate sleep, and a balanced diet contribute to better emotional health and regulation.
Self-management:
Behavioural regulation in children and youth is managing their behavioural impulses and reactions before they even occur. Behavioral regulation is learned, and requires role modeling, having clear rules and routines, and ongoing support. For neurodivergent individuals, behavioral regulation can be influenced by sensory and emotional regulation. When sensory input and emotions are well-managed, individuals are better equipped to regulate their behaviors.
Techniques to enhance behavioral regulation include:
Setting clear expectations: Include children in the rule-making process to set clear, defined rules for home and outside.
Using visual schedules: Create a visual schedule for daily routines.
Modeling: Follow the rules yourself and make sure your kids notice!
Self-monitoring & Dysregulation
Over repeated experiences of role-modeling, co-regulation, clear rules, routines, and boundaries, kids and teens learn to self-monitor and manage their own system effectively.
As parents and caregivers, being attuned to a child's dysregulation will support growth and development over time.
How to Identify Dysregulation: Signs and Strategies
Dysregulation occurs when our nervous system is overwhelmed, pushing us out of our "window of tolerance" where we typically feel balanced and in control. Identifying dysregulation early can help manage and mitigate its effects. Here are key signs to watch for and strategies to address them:
Signs of Dysregulation
Emotional Dysregulation: Frequent or intense emotional reactions, such as anger, frustration, or sadness.
Anxious Dysregulation: Increased worries, restlessness, nervousness, or inability to sit still are common signs.
Concentration Dysregulation: Can manifest as trouble focusing, inattentiveness, forgetfulness, or confusion.
Physical Dysregulation: Symptoms include rapid heartbeat, shallow breathing, muscle tension, or digestive issues often accompany stress and anxiety.
Behavioral Dysregulation: Sudden changes in behavior, such as withdrawal from social activities, increased irritability, or changes in sleep patterns, can signal dysregulation.
Strategies for Dysregulation
Identifying and addressing dysregulation early is crucial for maintaining emotional and physical health. By recognizing the signs and implementing strategies like mindfulness, physical activity, and seeking support, individuals can manage their nervous system's responses more effectively. Remember, it's essential to tailor these strategies to what works best for you.
Mindfulness and Grounding Techniques: Practicing mindfulness or grounding exercises can help bring your focus back to the present moment. Techniques such as deep breathing, progressive muscle relaxation, or sensory grounding (noticing sights, sounds, smells, etc.) are effective.
Physical Activity: Engaging in physical activities, like walking, stretching, or yoga, can help release built-up energy and reduce stress.
Routine and Structure: Establishing a consistent daily routine provides a sense of stability and predictability, which can help manage dysregulation.
Healthy Lifestyle Choices: Maintaining a balanced diet, getting enough sleep, and staying hydrated support overall well-being and help regulate the nervous system.
Seek Support: Connecting with friends, family, or a mental health professional can provide emotional support and practical strategies for managing dysregulation.
Remember:
Self-regulation is a multifaceted skill that plays a crucial role in the well-being of neurodivergent individuals. By understanding the interconnectedness of sensory, emotional, and behavioral regulation, and employing effective strategies, individuals can enhance their ability to manage their internal states and navigate life's challenges more successfully.
