Right now, many people are feeling unsettled. The search for safety and comfort is more important than ever. While we can’t always control the world around us, we can create pockets of peace—small ways to soften daily life and cultivate a sense of security.
The strategies below aren’t just general self-care tips; they come from research, autistic voices, and real-world experiences. If you're looking for ways to feel more grounded, I hope you find something here that resonates.
1. Creating Sensory Comfort: Lighting, Textures, and Environment
For many autistic or otherwise ND people, sensory experiences can make or break us. The right lighting, textures, and surroundings can bring a deep sense of relief.
Soft lighting may help reduce sensory overload. Some autistic individuals prefer warm-toned bulbs, while others use color-changing LEDs to match their mood. One person shared that using fairy lights instead of overhead lighting completely changed how safe they felt in their home.
Weighted blankets, compression clothing, or soft textures can provide soothing deep-pressure input. Many people with proprioceptive challenges mentioned that feeling the weight of a heavy blanket helps them stay connected to their body when feeling anxious.
Noise control is very important—whether it’s using noise-canceling headphones, a white noise machine, or simply rearranging furniture to reduce echo in a room.
2. Finding Calm Through Movement
Stillness isn’t the only way to practice relaxation. For many, movement-based mindfulness is more effective than traditional meditation.
Zoe Williams, an autistic writer, shares in her Medium article how she struggled with standard meditation until she started incorporating movement. Walking meditation, yoga, and even fidgeting became ways to focus her mind without forcing stillness.
This resonates with many autistic individuals who find that activities like pacing, stretching, or rhythmic rocking are more effective in bringing calm than sitting in silence.
3. Grounding Through Deep Breathing and Progressive Relaxation
Breathing exercises don’t work for everyone, but for those who find them helpful, there are ways to tailor them to autistic sensory preferences.
Box breathing (inhale for four counts, hold for four, exhale for four, hold for four) helps regulate the nervous system.
A simple breath awareness exercise involves placing a hand near your mouth and exhaling audibly, feeling the warmth of your breath on your skin.
For those who struggle with breath-focused techniques, progressive muscle relaxation (tensing and releasing different muscle groups) can be an alternative way to release tension.
Sue Hutton, a mindfulness coach who works with neurodivergent individuals, emphasizes that mindfulness practices should be adaptable. She encourages using grounding techniques that feel natural, like focusing on the sensation of a favorite fabric or listening to the rhythmic sound of a fan. You can explore her mindfulness courses at Mindful Institute.
4. Creating a Mental "Safe Space" with Guided Imagery
When the outside world feels overwhelming, guided imagery can help create a mental escape. This involves visualizing a place that feels completely safe, detailed with sensory-rich elements—like the sound of a rain shower, the warmth of your cup of tea, or the feeling of soft sand under your toes.
Some of us keep physical objects tied to these safe spaces, such as a rock from a favorite hiking spot or a piece of fabric that matches the color of our imagined sanctuary.
Several autistic individuals also offer guided imagery and mindfulness practices online:
Autism-Informed Guided Mindful Meditations: Sue Hutton offers short, accessible guided mindfulness meditations designed for autistic individuals. These sessions feature a soothing voice and calming intro music, making them a gentle introduction to mindfulness practices. You can find her meditations on SoundCloud and Spotify.
Liv Label Free's Neurodiversity-Affirming Guided Meditations: Liv, an autistic creator, offers guided meditations that address common challenges like overthinking. Her sessions are designed to be neurodiversity-affirming and can be found on her YouTube channel.
5. Finding Connection Without Overwhelm
Safety isn’t just about the physical environment—it’s also about the people we surround ourselves with.
Some autistic adults curate their online spaces carefully, following only accounts that bring comfort and joy.
Others seek out low-demand ways to connect, like Discord servers or message-based communication, where they can engage on their own terms.
If in-person interaction feels too much, even small routines—like watching a favorite show with a loved one—can create a sense of shared presence without pressure.
6. Navigating News Consumption Without Overload
Many of us want to stay informed, but traditional news coverage can be overwhelming, especially for neurodivergent nervous systems. The fast-paced, often sensationalized nature of the news cycle can heighten stress and anxiety.
Jessica Yellin, a seasoned journalist and former Chief White House Correspondent for CNN, recognized this challenge and founded News Not Noise. Her platform is dedicated to delivering news with context and clarity, aiming to inform without inducing panic. As Yellin states, "We give you context instead of anxiety. Interviews with experts, not pundits. And we don’t waste your time with jargon, angry rhetoric, predictions, projections, or partisanship."
By focusing on essential information and eliminating sensationalism, News Not Noise offers a more digestible way to stay updated, which can be particularly beneficial for those sensitive to overstimulation. This approach allows individuals to remain informed without compromising their mental well-being.
For more insights and updates presented in a calm and clear manner, you can explore Jessica Yellin's work on her Instagram account and through the News Not Noise podcast.
Closing Thoughts
None of these strategies will magically fix the uncertainty in our world. But they can create small moments of relief—spaces where safety and comfort feel a little closer. If one of these ideas resonates with you, consider experimenting with it in your own way.
If traditional relaxation techniques haven’t worked for you, please know that you’re not alone. Autistic individuals like Zoe Williams are rethinking mindfulness and self-care, offering new ways to approach calm that actually fit neurodivergent brains. If you're looking for more ideas, her article on neurodivergent meditation hacks is a great place to start.
