Want to live with more intention in order to achieve your goals? You may wish to start with steps to improve your core resilience so you can challenge yourself in other life areas. In this third episode in a series on intentional living, Dr. Regan identifies ways to improve resilience by using physical inputs to calm and center the nervous system. As referenced in the current episode: Dr. Regan's Zur Institute courses for clinicians Autism in the Adult regulation series- episode one The Alert Program The Alert Program: Your Best Self Online Course Dr. Regan's Resources Book: Understanding Autism in Adults and Aging Adults, 2nd ed Audiobook Book: Understanding Autistic Behaviors Autism in the Adult website homepage Website Resources for Clinicians Read the transcript here: 1 00:00:05,710 -- 00:00:06,119 Hi, 2 00:00:06,130 -- 00:00:06,800 everyone. 3 00:00:06,809 -- 00:00:11,319 This is Dr Regan, host of the podcast Autism in the Adult. 4 00:00:11,539 -- 00:00:13,239 I'm a neuropsychologist, 5 00:00:13,250 -- 00:00:17,729 a certified autism specialist and mom to a teen on the spectrum. 6 00:00:18,149 -- 00:00:25,360 It's my great pleasure to direct an autism diagnostic clinic in Central Illinois for adolescents, 7 00:00:25,370 -- 00:00:27,360 adults and aging adults. 8 00:00:27,790 -- 00:00:32,139 If you are a clinician wanting to increase your knowledge of autism, 9 00:00:32,150 -- 00:00:34,259 in order to better serve your clients, 10 00:00:34,490 -- 00:00:38,250 you may want to check out my courses at Zur Institute, 11 00:00:38,349 -- 00:00:40,409 Z U R Institute. 12 00:00:40,759 -- 00:00:44,880 The links will be in the show notes for this podcast episode. 13 00:00:45,520 -- 00:00:48,130 If you're a regular follower of the podcast, 14 00:00:48,139 -- 00:00:54,569 you will know that we are in the third episode in a series about living with intention on the spectrum. 15 00:00:55,400 -- 00:01:00,009 I would encourage you to listen to the first two episodes to get the most information. 16 00:01:00,139 -- 00:01:03,849 Although this episode can be stand alone as well. 17 00:01:04,300 -- 00:01:04,750 Today, 18 00:01:04,760 -- 00:01:10,569 we'll be talking about a goal within the area of health and wellness and specifically, 19 00:01:10,580 -- 00:01:16,230 we're going to focus on improving regulation using sensory inputs. 20 00:01:16,389 -- 00:01:16,699 Now, 21 00:01:16,709 -- 00:01:21,449 I have several other episodes about regulation and I'll link them in the show notes, 22 00:01:21,900 -- 00:01:33,330 but in short regulation refers to the ability to stay centered balanced to get that just right state to be both calm and attentive. 23 00:01:33,339 -- 00:01:34,349 At the same time, 24 00:01:35,419 -- 00:01:38,050 this regulation can look like a meltdown, 25 00:01:38,059 -- 00:01:39,209 a panic attack, 26 00:01:39,220 -- 00:01:44,309 an outburst or it could look like withdrawal from a place or activity. 27 00:01:44,319 -- 00:01:45,230 For example, 28 00:01:45,239 -- 00:01:50,510 I need to quit this conversation or I need to go to my room off by myself. 29 00:01:50,519 -- 00:01:52,180 I can't attend work today. 30 00:01:52,190 -- 00:01:53,519 I can't go to school. 31 00:01:54,300 -- 00:01:56,809 It can also look like freeze, 32 00:01:57,209 -- 00:02:01,470 like shutting down feeling offline or dissociating. 33 00:02:02,309 -- 00:02:03,080 And finally, 34 00:02:03,089 -- 00:02:13,020 disregulation can look like the experience of physical symptoms that are not rooted or at least not completely caused by a physical condition, 35 00:02:13,250 -- 00:02:15,520 injury or disease process. 36 00:02:16,020 -- 00:02:21,479 Individuals on the spectrum are more likely to struggle with dysregulation in some form. 37 00:02:21,789 -- 00:02:30,639 Although what the dysregulation looks like can be different from one person to the next and can also change over the lifespan of the individual. 38 00:02:30,649 -- 00:02:52,699 So we can see how important the wellness topic of regulation is and why we're talking about regulation as a goal first because for some people on the spectrum regulation needs to improve before they can experience enough resiliency to get out of their comfort zone in other areas of life, 39 00:02:52,710 -- 00:02:58,130 like relationships or working or other areas that we've discussed in the series. 40 00:02:58,139 -- 00:02:58,860 So far, 41 00:02:59,470 -- 00:03:08,910 the tricky thing is that there are often more limitations to the success of regulation strategies on the spectrum than for the neurotypical. 42 00:03:09,089 -- 00:03:17,360 And the go to strategies are often some combination of counseling or talking through the difficulty, 43 00:03:17,369 -- 00:03:20,089 maybe reasoning through problems, 44 00:03:20,339 -- 00:03:27,479 we might add medication for the support of regulation or use punishment and reward programs. 45 00:03:28,350 -- 00:03:38,270 It's not that there's anything wrong with these approaches and they can be helpful as part of a layer in an overall program to help with regulation. 46 00:03:38,279 -- 00:03:39,470 However, 47 00:03:39,750 -- 00:03:42,919 if these are the only approaches we're relying on, 48 00:03:42,970 -- 00:03:46,100 there are likely to be some pretty big limitations. 49 00:03:47,050 -- 00:03:49,550 So let's think about how the nervous system works. 50 00:03:49,559 -- 00:03:52,699 If an infant is screaming, 51 00:03:52,710 -- 00:03:54,500 relentlessly crying, 52 00:03:54,509 -- 00:03:55,500 very upset, 53 00:03:55,509 -- 00:03:57,029 can't calm down. 54 00:03:57,320 -- 00:03:58,039 In other words, 55 00:03:58,050 -- 00:03:59,660 they can't regulate. 56 00:04:00,460 -- 00:04:05,610 We don't try to reason with them about how they're completely safe. 57 00:04:05,619 -- 00:04:07,509 They've just been fed, 58 00:04:07,520 -- 00:04:12,589 they're not in any danger or that their crying is really too loud. 59 00:04:12,600 -- 00:04:13,869 It's bedtime. 60 00:04:14,690 -- 00:04:17,260 We don't go reasoning through all that. 61 00:04:17,998 -- 00:04:23,368 We don't give them medication for depression or for anxiety. 62 00:04:23,959 -- 00:04:28,348 We don't use rewards or punishments in the traditional sense. 63 00:04:28,799 -- 00:04:29,239 Again, 64 00:04:29,248 -- 00:04:31,928 it's not that I don't recommend these approaches. 65 00:04:31,938 -- 00:04:34,588 I think they can be very helpful at times. 66 00:04:34,598 -- 00:04:40,098 But I'm pointing out that there is another way for humans to regulate their nervous system. 67 00:04:40,378 -- 00:04:43,428 And if you picture what we do for the infant, 68 00:04:44,070 -- 00:04:46,149 we hold them. 69 00:04:46,359 -- 00:05:02,649 Sometimes we swaddle the infant in a blanket and the holding or swaddling gives them pressure inputs that gives them this snug hug and then what do we do? 70 00:05:02,660 -- 00:05:02,920 Well, 71 00:05:02,929 -- 00:05:09,059 typically we rack them and this gives their brain some movement to input. 72 00:05:10,410 -- 00:05:13,260 This isn't always a magic way of calming an infant. 73 00:05:13,269 -- 00:05:18,619 But it often helps quite a bit as an approach to help the infant regulate, 74 00:05:18,630 -- 00:05:19,820 to center, 75 00:05:19,920 -- 00:05:21,470 to feel calm. 76 00:05:21,630 -- 00:05:26,179 Because the infant relies on the adult for regulation. 77 00:05:26,730 -- 00:05:29,140 This approach of using pressure, 78 00:05:29,420 -- 00:05:34,540 which we call proprioceptive inputs and movement. 79 00:05:34,579 -- 00:05:35,579 In this case, 80 00:05:35,589 -- 00:05:38,799 I'm talking about vestibular inputs. 81 00:05:39,170 -- 00:05:48,589 This approach of getting these inputs into the nervous system helps people of all ages and with all variations of nervous connections, 82 00:05:48,600 -- 00:05:49,859 nervous systems, 83 00:05:50,410 -- 00:05:53,359 uh whether you are neurotypical, 84 00:05:53,369 -- 00:05:55,850 whether you are neuro diverse, 85 00:05:55,859 -- 00:05:57,380 it doesn't matter we do. 86 00:05:57,390 -- 00:05:59,890 This is how our nervous system works. 87 00:06:00,049 -- 00:06:08,470 That's why therapists working with little kids on regulation may have them do heavy work like carrying or pushing something heavy. 88 00:06:08,690 -- 00:06:10,679 That's for the pressure input. 89 00:06:11,630 -- 00:06:15,489 It's why some individuals like weighted blankets for calming, 90 00:06:15,750 -- 00:06:17,679 that's pressure as well. 91 00:06:18,480 -- 00:06:22,820 Other individuals like to ride their bike after work or go jogging. 92 00:06:22,970 -- 00:06:23,279 Well, 93 00:06:23,290 -- 00:06:25,179 that's movement input. 94 00:06:25,290 -- 00:06:34,579 So we all tap into some of these inputs without really realizing why we like them or what role they have in helping us feel centered. 95 00:06:34,790 -- 00:06:35,309 Today, 96 00:06:35,320 -- 00:06:47,570 we'll focus on increasing your awareness of what your nervous system may need as far as physical inputs to help with regulation as well as how and when to use them. 97 00:06:48,450 -- 00:06:58,929 One place to start can be to think about what you have historically been drawn to perhaps as a child or in school or most recently, 98 00:06:59,600 -- 00:07:03,250 you can get pressure in the muscles or the joints, 99 00:07:03,260 -- 00:07:11,390 proprioceptive inputs into the brain pressure in the muscles could be from a massage or laying in a hammock. 100 00:07:11,399 -- 00:07:13,579 You get that squeeze input, 101 00:07:14,049 -- 00:07:16,429 laying under a weighted blanket, 102 00:07:16,779 -- 00:07:20,070 draping over an exercise ball, 103 00:07:20,679 -- 00:07:22,609 curling up in a chair. 104 00:07:22,619 -- 00:07:25,950 When we say I just want to curl up and read a good book. 105 00:07:26,320 -- 00:07:28,140 That's when we're giving ourselves, 106 00:07:28,149 -- 00:07:43,269 that kind of squeeze input being in the fetal position helps us have that squeeze hugs or bear hugs can give us that input laying on the ground or flapping on the ground. 107 00:07:43,869 -- 00:07:48,160 Pressure into the joints could be from things like pushing, 108 00:07:48,190 -- 00:07:49,000 pulling, 109 00:07:49,010 -- 00:07:49,950 hanging, 110 00:07:50,329 -- 00:07:54,200 anything that offers resistance through the joints, 111 00:07:54,829 -- 00:07:56,970 hanging from a pull up bar, 112 00:07:56,980 -- 00:07:58,559 shoveling snow, 113 00:07:58,709 -- 00:07:59,750 swimming, 114 00:08:00,019 -- 00:08:03,670 stretching a Farrah band or resistance band, 115 00:08:04,079 -- 00:08:08,959 riding a bike pressure through the jaw by chewing, 116 00:08:08,970 -- 00:08:14,140 resistive foods can also be pressure input for the nervous system. 117 00:08:14,459 -- 00:08:29,549 Maybe somebody loves to attack some beef jerky or crunchy food or chew gum pressure through the hands or feet by using a stress ball or rolling your foot over a tennis ball. 118 00:08:30,959 -- 00:08:34,729 You'll get the most input for the nervous system. 119 00:08:34,770 -- 00:08:37,530 When you're doing whole body activities, 120 00:08:37,539 -- 00:08:40,890 then when you're using the jaw or hands and feet, 121 00:08:41,119 -- 00:08:44,390 but we can't always do whole body activities. 122 00:08:44,789 -- 00:08:56,200 Maybe we're in a classroom and all we can do is have some gum that we're gonna chew on and maybe squeeze a stress ball under the desk movement. 123 00:08:56,210 -- 00:09:02,099 Input like the rocking baby gives vestibular input into the brain, 124 00:09:02,789 -- 00:09:08,140 the brain does not get vestibular input when we move our arms and legs, 125 00:09:08,150 -- 00:09:10,619 but we stand or sit still. 126 00:09:11,049 -- 00:09:13,049 There's no vestibular input. 127 00:09:13,059 -- 00:09:14,479 When we're on a treadmill, 128 00:09:14,489 -- 00:09:15,590 for example, 129 00:09:15,880 -- 00:09:18,700 or we're using a stationary bike, 130 00:09:19,299 -- 00:09:22,369 the fluid in our ears has to be moving. 131 00:09:22,559 -- 00:09:24,739 So when we're moving through space, 132 00:09:24,750 -- 00:09:26,719 like running through the neighborhood, 133 00:09:26,729 -- 00:09:29,450 swinging or riding a bike outside, 134 00:09:29,530 -- 00:09:32,059 then we're getting vestibular input. 135 00:09:32,849 -- 00:09:34,700 So those who say, 136 00:09:34,710 -- 00:09:34,900 oh, 137 00:09:34,909 -- 00:09:36,539 I love riding my bike, 138 00:09:36,549 -- 00:09:39,349 but I will not ride a stationary bike. 139 00:09:39,520 -- 00:09:44,690 What they may be saying is that their nervous system really needs that movement, 140 00:09:44,700 -- 00:09:47,890 that vestibular input through space. 141 00:09:48,950 -- 00:09:53,469 There are three types of vestibular input linear. 142 00:09:54,030 -- 00:09:57,369 So going in a relatively straight line, 143 00:09:57,380 -- 00:10:00,690 like if you're jumping up and down on a trampoline, 144 00:10:00,840 -- 00:10:06,750 swinging front and back or rocking left and right or front to back, 145 00:10:07,650 -- 00:10:10,919 rotary is spinning or twirling. 146 00:10:10,929 -- 00:10:14,020 That's the second kind of vestibular input. 147 00:10:14,710 -- 00:10:19,919 And the third kind are inversions which involves being upside down, 148 00:10:19,929 -- 00:10:21,840 like hanging upside down, 149 00:10:21,849 -- 00:10:26,429 doing a forward bend or doing a down dog position. 150 00:10:26,440 -- 00:10:27,080 In yoga. 151 00:10:27,900 -- 00:10:31,719 The movement inputs can be alerting or calming, 152 00:10:31,859 -- 00:10:35,929 intense or gentle as an individual. 153 00:10:35,940 -- 00:10:40,390 You can see what helps your nervous system at any given time. 154 00:10:40,799 -- 00:10:45,210 Someone who wants to feel calm or may want to rock in a rocking chair, 155 00:10:45,940 -- 00:10:57,330 sometimes people like to ride in the car and that just helps them feel centered and calm babies or little kids might fall asleep in the car. 156 00:10:57,340 -- 00:11:01,530 Even when they were so upset when they were actually getting in the car, 157 00:11:01,809 -- 00:11:07,580 another person may really feel calmer when they've been swinging again. 158 00:11:07,590 -- 00:11:15,320 We have the swings for infants that they can rock in and get that gentle front and back motion. 159 00:11:17,619 -- 00:11:24,390 Someone who wants to feel more alert and activated like I need energy, 160 00:11:24,400 -- 00:11:26,809 I need momentum to get going. 161 00:11:27,169 -- 00:11:31,609 They may want to ride their bike down a hill or jump on a trampoline. 162 00:11:31,940 -- 00:11:35,349 That vigorous movement input is often more alerting. 163 00:11:35,909 -- 00:11:37,250 So someone might say, 164 00:11:37,260 -- 00:11:37,630 oh, 165 00:11:37,640 -- 00:11:38,820 now, 166 00:11:38,900 -- 00:11:40,669 now I'm really awake. 167 00:11:41,099 -- 00:11:46,719 Every nervous system though responds a bit uniquely to these different kinds of inputs. 168 00:11:46,809 -- 00:11:57,619 So it's really important to know your own system to try different things safely and to gradually develop your own insight about what you need. 169 00:11:57,630 -- 00:12:03,809 And when there are some activities that provide both pressure and movement input, 170 00:12:04,169 -- 00:12:09,510 riding a bike gives pressure through the joints as well as movement through space. 171 00:12:10,119 -- 00:12:10,890 Climbing, 172 00:12:10,900 -- 00:12:18,349 a rock wall provides really intense pressure in the joints as well as gentle movement up the wall, 173 00:12:19,200 -- 00:12:22,619 swimming provides resistance through the joints. 174 00:12:22,640 -- 00:12:32,409 Some mild pressure on the muscles from the water pressure and some movement which could be mild or more intense depending on the speed of movement. 175 00:12:32,419 -- 00:12:35,530 Whether the person is going upside down. 176 00:12:35,570 -- 00:12:39,450 Are they diving off of a height or going down a water slide? 177 00:12:39,700 -- 00:12:43,289 If you think back to what you have really loved to do, 178 00:12:43,869 -- 00:12:47,750 you may get clues about what your nervous system prefers. 179 00:12:48,280 -- 00:12:54,820 One person may have a history of a love for diving and they've been on the swim team during school, 180 00:12:55,140 -- 00:12:59,880 but maybe they don't have any source of inputs since they graduated. 181 00:13:00,510 -- 00:13:05,349 They haven't even realized how important these inputs were to their regulation. 182 00:13:06,130 -- 00:13:09,520 Another person may have a love of roller coasters, 183 00:13:09,530 -- 00:13:10,880 fast motorcycles, 184 00:13:10,890 -- 00:13:11,989 skydiving, 185 00:13:12,150 -- 00:13:15,780 their system loves intense vestibular inputs. 186 00:13:16,440 -- 00:13:18,479 Another may love weightlifting, 187 00:13:18,489 -- 00:13:20,289 cracking their knuckles. 188 00:13:20,489 -- 00:13:25,159 This is another source of joint pressure and heavy work, 189 00:13:25,169 -- 00:13:26,219 like yard work, 190 00:13:26,229 -- 00:13:26,799 gardening, 191 00:13:26,809 -- 00:13:30,750 household projects involving a lot of lifting of supplies. 192 00:13:31,570 -- 00:13:34,270 If you can pinpoint what your system has liked, 193 00:13:34,280 -- 00:13:35,260 historically, 194 00:13:35,359 -- 00:13:40,359 you may have a place to start in experimenting with what your system needs. 195 00:13:40,369 -- 00:13:44,599 Now also take into account your current health, 196 00:13:44,609 -- 00:13:49,640 your physical abilities or restrictions and your doctor's advice. 197 00:13:49,690 -- 00:13:53,020 If you can't pinpoint what you've liked in the past, 198 00:13:53,030 -- 00:13:57,380 start making a list of things to try a little bit at a time. 199 00:13:58,010 -- 00:14:00,520 Perhaps some waits on one day, 200 00:14:00,530 -- 00:14:03,979 a walk through nature the next or swinging at the park. 201 00:14:04,760 -- 00:14:09,630 Once you identify an area of inputs that your system benefits from. 202 00:14:09,859 -- 00:14:10,429 And again, 203 00:14:10,440 -- 00:14:12,690 the benefit is feeling more centered, 204 00:14:12,700 -- 00:14:16,710 calm and fully present than before the activity, 205 00:14:16,849 -- 00:14:18,380 then start thinking, 206 00:14:18,390 -- 00:14:21,510 how else could I get inputs like this? 207 00:14:22,090 -- 00:14:23,549 If you love bike riding, 208 00:14:23,559 -- 00:14:27,130 perhaps try swinging for movement and pressure. 209 00:14:27,489 -- 00:14:32,530 If you love a way to blanket over you while rocking in a rocking chair, 210 00:14:32,630 -- 00:14:44,960 you may want to investigate a whole body swing that can be hung from the ceiling and just envelops you like a cocoon in the fabric while you move gently or vigorously. 211 00:14:45,330 -- 00:14:47,799 It can even spin in rotation. 212 00:14:48,840 -- 00:14:50,289 If you like weights, 213 00:14:50,299 -- 00:14:53,820 you might wanna try rock climbing for intense joint pressure. 214 00:14:54,159 -- 00:15:03,729 Some people who like vestibular input like to join aerial fitness gyms that allow them to hang upside down in a safe and controlled environment. 215 00:15:04,440 -- 00:15:11,190 Be creative and develop some awareness of what your system responds positively toward and again, 216 00:15:11,200 -- 00:15:12,010 make sure you know, 217 00:15:12,020 -- 00:15:13,140 your own body, 218 00:15:13,150 -- 00:15:17,669 your limitations and any recommendations from your own physician. 219 00:15:18,309 -- 00:15:19,960 So let's regroup. 220 00:15:19,969 -- 00:15:20,719 So far, 221 00:15:20,729 -- 00:15:23,570 you've learned about pressure and movement inputs, 222 00:15:24,140 -- 00:15:30,710 the variations of intensity and exercise versus restorative based inputs. 223 00:15:30,979 -- 00:15:34,809 So exercise could be something like riding a bike, 224 00:15:35,000 -- 00:15:35,919 restorative, 225 00:15:35,929 -- 00:15:40,580 could be something like laying in a hammock swing or a hammock. 226 00:15:42,780 -- 00:15:46,979 You've considered what you have liked or not liked historically. 227 00:15:46,989 -- 00:15:52,630 And perhaps you have a list of things to try in order to build up a repertoire of options. 228 00:15:53,479 -- 00:16:03,950 The next key to growing in the area of regulation is this don't wait to do the activities until you feel like you need it. 229 00:16:04,440 -- 00:16:05,950 This is crucial. 230 00:16:06,200 -- 00:16:06,770 Now, 231 00:16:06,780 -- 00:16:14,489 this doesn't mean that you shouldn't listen to your body if you're ill or injured and not able to do a specific activity that day. 232 00:16:14,909 -- 00:16:18,929 But what often happens for the autistic is that they feel great, 233 00:16:18,940 -- 00:16:19,500 great, 234 00:16:19,510 -- 00:16:20,330 great. 235 00:16:20,609 -- 00:16:23,299 And then they feel really off center. 236 00:16:23,309 -- 00:16:26,880 And a lot of times they'll say I just did not see that coming. 237 00:16:27,359 -- 00:16:32,650 So by the time they use their as needed inputs, 238 00:16:32,919 -- 00:16:35,169 they're already deregulated. 239 00:16:35,489 -- 00:16:37,250 So that's not the goal, 240 00:16:37,260 -- 00:16:53,179 the goal is to do the activities and give regular nervous system inputs that are regulating so that the episodes of disregulation decrease in number and they're easier to recover from. 241 00:16:53,919 -- 00:17:01,450 So think about ways to give yourself centering inputs multiple times a day and that will be individual to you. 242 00:17:02,090 -- 00:17:04,979 Some people might do this three times a day, 243 00:17:04,989 -- 00:17:06,239 maybe at the beginning, 244 00:17:06,250 -- 00:17:07,300 middle and end, 245 00:17:07,660 -- 00:17:16,099 they may need some pressure and movement in the morning to wake up to become energized and to also feel calm and attentive, 246 00:17:16,780 -- 00:17:20,349 they may need inputs over the lunch hour or midday. 247 00:17:20,359 -- 00:17:21,689 And then again at night, 248 00:17:22,069 -- 00:17:26,869 perhaps restorative inputs like a rocking chair or a weighted blanket, 249 00:17:27,050 -- 00:17:28,910 maybe some nighttime yoga. 250 00:17:30,459 -- 00:17:34,349 Then when you do become deregulated on any given day, 251 00:17:34,359 -- 00:17:39,810 think ahead of time about what your as needed inputs might be. 252 00:17:40,310 -- 00:17:43,000 So when you're in the moment of disregulation, 253 00:17:43,010 -- 00:17:46,089 it's really difficult to figure out what you need. 254 00:17:46,760 -- 00:17:50,150 So you may be able to think to yourself ahead of time. 255 00:17:50,489 -- 00:17:50,829 You know, 256 00:17:50,839 -- 00:17:52,619 when I get dis regulated, 257 00:17:52,630 -- 00:17:55,239 this is what that looks and feels like. 258 00:17:55,459 -- 00:17:59,160 And when I start to see myself in that place, 259 00:17:59,170 -- 00:18:08,060 I can try these handful of things to see if it helps in that moment of crisis or kind of surprise. 260 00:18:08,119 -- 00:18:08,260 Uh, 261 00:18:08,270 -- 00:18:09,579 off centering, 262 00:18:10,239 -- 00:18:11,290 you may say, 263 00:18:11,300 -- 00:18:11,729 ok, 264 00:18:11,739 -- 00:18:14,099 I've had a particularly intense day. 265 00:18:14,109 -- 00:18:16,609 I'm feeling more off center than usual. 266 00:18:16,699 -- 00:18:26,630 I'm going to walk around my work building three times or I'm going to do forward bends and shake my head back and forth or listen to music with my headphones. 267 00:18:26,910 -- 00:18:30,449 This can be what as needed inputs look like. 268 00:18:30,880 -- 00:18:34,569 So you can see that like with the music and headphones, 269 00:18:34,579 -- 00:18:41,739 sometimes the regulating inputs could be also um a sensory input from another domain. 270 00:18:41,770 -- 00:18:43,790 What do you like to listen to? 271 00:18:43,800 -- 00:18:46,810 What scent do you like to smell like? 272 00:18:46,819 -- 00:18:48,550 Lavender or vanilla? 273 00:18:48,920 -- 00:18:54,790 But usually the big regulating inputs will involve movement and pressure. 274 00:18:56,229 -- 00:18:57,680 So today, 275 00:18:57,689 -- 00:19:02,069 we have chosen a growth area within health and wellness. 276 00:19:02,099 -- 00:19:16,849 This may be a good place for you to start as you live life with intention because feeling more grounded can help you feel more resilient as you try to stretch your comfort zone in other areas. 277 00:19:17,270 -- 00:19:18,060 Remember, 278 00:19:18,069 -- 00:19:23,439 the general approach we discussed in episode two when developing this program. 279 00:19:23,900 -- 00:19:28,569 So try to set up small reachable steps forward, 280 00:19:28,859 -- 00:19:31,849 use strategy to find your momentum. 281 00:19:32,339 -- 00:19:37,130 And once you've integrated the physical inputs into your daily routine, 282 00:19:37,469 -- 00:19:41,599 that momentum will kick in and it'll help you. 283 00:19:41,609 -- 00:19:45,550 Um not feel that this whole thing is effortful. 284 00:19:45,560 -- 00:19:49,010 It'll be just what you do on a regular basis. 285 00:19:49,599 -- 00:19:54,290 You'll also reap the benefits of having a more regulated nervous system. 286 00:19:55,109 -- 00:19:57,050 Be sure to check out the show notes, 287 00:19:57,060 -- 00:20:01,969 I have various links that we've mentioned here in the episode. 288 00:20:02,020 -- 00:20:06,089 One is a link to the Z Institute courses, 289 00:20:06,099 -- 00:20:11,619 Z U R for clinicians to learn more about autism in adolescents, 290 00:20:11,630 -- 00:20:13,489 adults and aging adults. 291 00:20:14,020 -- 00:20:21,680 I also have links to my podcast episodes about regulation if you'd like to do a deeper dive. 292 00:20:22,030 -- 00:20:39,989 And I'm also including links to the alert program put together by occupational therapists who have expertise in teaching people about using sensory inputs like movement or pressure to help regulate the nervous system, 293 00:20:40,000 -- 00:20:42,310 to feel calmer and more attentive. 294 00:20:43,599 -- 00:20:51,569 There's also a link specifically for their for All Program alert program four. 295 00:20:51,579 -- 00:20:52,880 That's the number four, 296 00:20:52,890 -- 00:20:57,469 not the word all dot com alert program for all dot com. 297 00:20:57,800 -- 00:20:59,890 That is a self guided study. 298 00:20:59,900 -- 00:21:05,400 You can purchase for a deeper dive into your own nervous system, 299 00:21:05,410 -- 00:21:08,469 figuring out what kind of inputs help you regulate. 300 00:21:08,890 -- 00:21:13,630 And I will have all four of those links in the show notes. 301 00:21:15,270 -- 00:21:17,359 Thank you for joining me today. 302 00:21:17,489 -- 00:21:34,439 I hope you will be able to enjoy the benefits of a more regulated nervous system and be sure to listen to our next episode as we continue this series on living with intention making goals and leaving our comfort zone.

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