Author: fizur-philip@cooperhealth.edu

Optimism

What does optimism do for us? In a study conducted by Ciro Conversano and colleagues at the University of Siena in Italy evidence was presented that of a strong relation between optimism wellbeing. Through the use of specific coping strategies, optimism influences both mental and physical well-being by the promotion of a healthy lifestyle as well as by adaptive behaviors and cognitive responses, is associated with greater flexibility, as well as problem-solving capacities.

So how do we cultivate optimism? Carmen Drahl at National Public Radio asked that very question to her readers and listeners. Below are some tips from everyday people on how they stay optimistic in trying times:

  • Humor continues to be one of the things that gives me hope. No matter how hard life can get, there are always people who find a way to make things feel lighter. It could be as simple as silly viral animal videos or the more complex comedy that contextualizes our lives in the broader arc of history. Either way, we as humans tend to know when we need to break the tension and give ourselves a mental reset. –Eric Conrad, Washington, D.C. | 101 Good Clean Jokes
  • I try to keep in mind how little control or influence I have to change the state of the country (and world) and let go of the feeling of responsibility. I do what I can and understand that change is slow. One of the greatest gifts of getting old is knowing how little power you have in the grand scheme of things. It relieves you of the feeling that you have to DO something and the frustration and anger that goes with it. –Mary Theresa McCarty, Halfmoon, N.Y.
  • To remain optimistic I have to deliberately and regularly make room for my grief. If I acknowledge this weight I carry it can be a tool. It will still cripple me occasionally because burying a trans child is just that hard, but I can also fight for change if I bring my grief with me. – Carrie Black, Salt Lake City, Utah
  • I am Buddhist and there is a meditation that helps me: You elect to feel hopelessness or lovelessness as a way of empathizing with others who feel these things. So when I feel hopeless or sad or overwhelmed, I can think, “I am going to fully let myself feel this because this is what hopelessness feels like, what millions of others have felt, going back millennia.” Ironically, framing it this way actually feels more connected, more human, more manageable. –Kristin Harriman, Sacramento, Calif.
  • One of my favorite books is Garth Stein’s The Art of Racing in the Rain. I remind myself, as the book states, “The car goes where your eyes go.” It’s so important, especially as the news cycle is full of cruelty and suffering, for us to carefully choose what we read, listen to, pay attention to. The car, my brain, goes where my eyes go — so I need to keep looking at hopeful art and look for joy in the children I love and remind myself to keep watching for good things. I see more of them this way! -Naomi Krokowski, Berthoud, Colo.
  • Doing something for someone else is my all time high — it always lifts me. –Dianne Oelberger, St George, Maine
  • I read a single poem every morning. There is hope in the verse or between the lines, something else to drift on, beyond the headlines. –Mark Karason, Pittsburgh, Pa.
  • Music in particular kickstarts me and really helps me articulate my feelings in both subconscious and conscious ways. I like to have active listening sessions throughout the day. But what helps me the most is listening to music in bed in the early morning before doing anything else. It puts my mind in a place of zen and allows me to be the best version of myself that day to radiate positive energy not only within, but to the surrounding world as well. –Sean Nguyen, Seattle, Wash.
  • My favorite technique for getting happy is definitely playing loud techno music (or other very rhythmic dance songs), and freestyle dancing in my living room. –Robin McMillan, North Port, Fla.
  • When I’m feeling stressed, I take a walk outside in the sun or in a green space like a park or a forest. Despite the noise in my head, the sounds of nature, including those of birds, wind and rain, comfort me. –Whayoung Cha, Seoul, South Korea
  • Early spring walk under blooming cherry trees with daughter Analesa, beloved pup Rosko and warmth of the sun on my face. –Cassandra Zimmerman, Portland, Ore.
  • The way I stay optimistic is waking up early to watch the sunrise and meditate on where I find light in the darkness. There are great things of beauty and peace in this world. –Michelle Middleton, Reno, Nev.
  • For 30 years, I have volunteered with a nonprofit whose mission is to teach gardening to home gardeners throughout our community. I feel constantly renewed by the generosity and energy of the people I volunteer with. While I often feel overwhelmed by the magnitude and variety of troubles in our world, I am also mindful of the abundant blessings that fill my life. I cannot stop war or famine on a global scale, but I can teach a family how to grow food — and flowers. –Robbie Cranch, Fresno, Calif.
  • I find my source of joy in nature. I salute the sun every morning and affirm the blessings of the five elements: the earth, space, sun, air and water. When I recognize that my body was born from these five elements, I feel a deep kinship with nature, our womb. I talk to the trees, recognizing their generosity and strength. –Pankaja Cauligi, Mysore, India

Autism and Wellness Week 4: Our Job

As we close out April where we have focused on Autism Acceptance and wellness we are left asking, what practical things can we do to promote acceptance and wellness. Today you are tasked with reflecting on that questions, but you are not alone! Here are some practical things you can do to promote acceptance and wellness in the Autism community.  

Instead of dismissing, try educating. Many folks have been in an awkward situation in a public setting where they or a family member stares at someone who looks different from them or behaves differently from what they typically see. It is completely normal to want to tell yourself or others to stop staring or be quiet because the situation makes you feel uncomfortable. Instead of dismissing that reaction, use this as an opportunity to educate about differences and build understanding. If you see someone with ASD, engage in motor and/or vocal stereotypy such as spinning in circles while humming repetitively, you could say, “Sometimes people do different things when they’re feeling different emotions. It looks like she’s feeling happy. What do you do when you feel happy?” 

Offer support through advocacy. While those with ASD are often able to receive support at school or work either through special education services or 504 accommodations or federal programs, the same supports are not necessarily guaranteed in the community, such as extracurricular activities (e.g., baseball games or birthday parties) or places of worship (e.g., churches, mosques, synagogues, etc.). If you see that another person is trying to advocate for accommodations for their child with ASD, such as creating a sensory-friendly religious service, then have their back. This means offering support through listening to them and learning from them, as well as personally reaching out to the individuals in charge who can make accommodations happen. 
 

Use language appropriate to the individual. While person-first language (e.g., “person with ASD”) is commonly used among professionals and parents, many self-advocates within the ASD community prefer identity-first language (e.g., “autistic person”) as they view ASD as something that cannot and should not be separated from their identity. There is much debate about what terminology to use; however, it is important to use language most appropriate to an individual with ASD in order to show acceptance of their individual identity. This could mean asking individuals or their family members what language they find to be the most respectful and appropriate.

Focus on strengths, not just challenges. Though many children and adults with ASD face challenges, it is important to identify and recognize the strengths that also accompany ASD. For instance, many individuals with ASD exhibit highly focused interests, such as technology or animals, which could make it difficult to form and maintain relationships if these interests dominate their lives. However, if that individual can participate in an activity or group that involves that interest, it becomes a pathway to form friendships. Further, that individual might pursue employment in line with their interests, promoting individual self-determination. Focusing on the unique abilities of an individual will strengthen their sense of self and achievement.
 

Expand your social circle. Many with ASD are socially excluded from a very young age because they engage in behaviors that that are viewed as falling outside societal norms. Expanding you and your child’s network of friendships and activities to include individuals with different abilities, such as ASD, is not only the kind thing to do, but it can also provide opportunities for you and your child to connect with and learn from others from different backgrounds and experiences. This in turn broadens perspectives of the world and teaches open-mindedness to new ideas, beliefs, and values. This includes learning that differing abilities are, as Dr. Temple Grandin has famously said, “different, not less.”

Provide meaningful opportunities for individuals with ASD to be included. Beyond inviting individuals with ASD to social gatherings, you can make a difference by helping to promote and create opportunities to include teens and adults with ASD in the workplace. As noted in President Biden’s Proclamation on World Autism Awareness Day, the Department of Labor’s recent apprenticeship initiative focuses on developing career paths in information technology, healthcare, and other fields for individuals with ASD and other developmental disabilities. Talk to your employer about why it is important to employ differently-abled individuals and how your workplace can do a better job of recruiting, supporting and retaining individuals with ASD as valuable team members. 

Autism and Wellness Week 3: In Their Own Words

This month’s wellness series has so far focused on building awareness and fostering acceptance to promote wellness in the Autism community. But, as is the case for any group, it is often most helpful to hear directly from the lived experiences of those who are members of that community. So for this week’s Autism Acceptance wellness post we are sharing an article in which different folks from different places on the spectrum share their experiences of what it is like to navigate wellness in a world that often runs contrary to their ideals and needs. This piece was written by Marianne Eloise in collaboration with Dana Glauser, LCSW, and Anna Harris.

In my ideal world, I’d live inside a spa—only leaving to buy necessities like snacks. In my current, more realistic life, I put a lot of effort into making my bedroom and bathroom feel a sanctuary. Every aspect is designed for maximum peace and comfort. Think: cotton sheets, scented candles, warm lamps, and new products. Every single day I make sure to spend as much time alone in these spaces as I can, diligently following a nightly routine of stretching, bathing, acupressure, and skincare in an environment designed just for me. While all of these behaviors fall under the overused buzzword of “wellness,” for me, as an autistic person, they’re necessary.

Autism spectrum disorder encompasses many ways of experiencing the world, but something we all tend to share is sensory processing issues.1 This can mean extreme sensitivity to some stimuli, like certain textures or sounds. We struggle to process things in the same way someone else might, which can lead to sensory overload and meltdowns, but we’re also driven to seek out positive sensory experiences to enjoy with a unique intensity.

In recent years, tools designed to help keep autistic people stimulated—like fidget spinners—have been assimilated into everyday life. More recently, weighted blankets, designed to help prevent autistic meltdowns, have found their way into more common usage for everything from anxiety to feeling nice. While this could de-stigmatize the use of these tools, it also makes it difficult to explain why you need something that everyone else finds to be a fun novelty. Similarly, a cultural fixation with the ever-growing industry of “wellness” has made it so the significance for those who need curated sensory experiences to function is lost.

Autistic people need structure and often engage in repetitive behavior, so we thrive on routine. Tom, 35, has a number of elaborate sensory rituals. He owns 10-15 different types of lighting which he uses along with a projector or VR while he’s in the bath every day. “A comfortable environment filled with the kinds of sights, sounds, and smells to help you relax can go a long way in allowing a neurodivergent person to focus without distractions and triggers. It gives us a level playing field to think and emotionally respond to things in a much more natural way,” he says. Many autistic people have dopamine processing anomalies,2 but by building up these coping mechanisms, Tom creates an environment that makes it possible to function: “Our bodies don’t naturally react well to a lot of the stimuli in the world, but these are things we do react well to and have control over. It makes sense for us to seek them out and work them into a routine to improve our general moods,” Tom says.

A cultural fixation with the ever-growing industry of “wellness” has made it so the significance for those who need curated sensory experiences to function is lost.

I wasn’t diagnosed until I was 27—but growing up, I had frequent meltdowns and burnouts as a result of overwhelming stimuli. I didn’t understand why everything felt so bad. All I knew was if someone came near me with an itchy sweater I would scream, lashing out at them and insisting that it hurts. That’s how it felt, and how it still feels to me: a wrongness, an itch that is so deep it burns my skin. I will not eat anything outside my limited selection of “good” foods and I have extreme reactions to noisy environments. The only thing that really ever felt good was swimming. I knew once I was underwater, the world became silent and dark and my body was wrapped in water. I didn’t want to get out.

As I got older, I began to understand the link between my senses and wellbeing. I gained new awareness that I was different and started to orient my life around my sensory needs. For example, I only wear certain materials and comfortable clothes, which means most of my wardrobe is loungewear and the rest consists of the same American Apparel skirt in five different colors. I only surround myself with colors that feel “right,” struggling to look at anything bright. My home is quiet, I eat what I want, I wear earplugs and an eye mask to sleep, and I avoid situations I know will send me into meltdown. As a result, I have a much easier time being who I am. In the absence of these negative triggers, I fill my life with carefully curated sensory experiences to put me back in touch with myself. 

Lindsay, 37, was only recently diagnosed as autistic but has always known she had different sensory needs, and created rituals to fulfill them. “I got really into wellness for a while but it didn’t feel like a ‘spiritual’ expression for me. It felt more like a way to understand and manage the unique energy I had that I didn’t totally understand,” she says. On a daily basis, Lindsay “stims,” a term for the movements that autistic people do to seek stimulation. She uses tools like Chewlery, adult jewelry that you can chew on, fidget toys from Black Girl Lost Keys and handmade stimulation toys from A Sense of Self. Being able to use these tools is integral in preventing Lindsay from shutting down. “I find it pretty strange that ‘wellness’ stimming is seen as socially acceptable and ‘autistic-type’ stimming is not,” she adds.

What is Stimming?

A self-stimulatory behavior that is marked by a repetitive action or movement of the body.

Lindsay puts her wellness rituals into two categories: “preventative” (things that allow her to start with a good sensory baseline) and “rescue” (things to be brought back down from sensory overwhelm). Her preventative behaviors include a morning tea ritual. The movements of scooping and pouring, the way the tea smells, and the feeling of steam put her in a good place. Her rescue behaviors include baths, lights, and candles. “The salt bath is usually unscented salt. I like to soak in the water and enjoy the splashing water sounds. It’s calming and centering,” she says. She also uses a dim-colored light in her bedroom and sound baths to recover from meltdowns. Without these behaviors, Lindsay says she either has a meltdown or just feels “off.”

While these rituals are likely to improve anyone’s mood, they can be essential to autistic people’s wellbeing. We may not have interoception, which is the internal sense of what a person feels or what they need.3 Throughout the day, without intervention, I will forget to eat, drink, or even go to the bathroom. My body feels completely separate to my brain, and I don’t even know that I’m in pain until it’s too late. While I can’t fake having a sense of interoception, what I can do is have time daily to deliberately get in touch with my body. I force myself to finish work and I go to do some stretching and yoga in a dark room with a nice-smelling candle, drink lots of water, and have a long bath. Without that routine, I’m much more likely to burnout, lose the ability to speak, or have a meltdown (if not that day, then soon). 

What Is Interoception?

Interoception is the perception of sensations from inside the body and includes the perception of physical sensations related to internal organ function such as heart beat, respiration, satiety, as well as the autonomic nervous system activity related to emotions.

Chloé, 23, is an autistic influencer and advocate who goes by Princess Aspien. Her daily sensory rituals are diverse depending on her needs. “When I need more input, dancing, singing, and stimming help me to gain that,” she says. “When I need less input, allowing myself to retract from the world is incredibly vital for me to be able to continue to function, be settled, and be happy.” Without the ability to sensory seek in a way that she needs, Chloé shuts down. “Allowing myself both the time and understanding of what I need is absolutely vital to me as a neurodivergent person,” she shares. However, she also finds joy in her sensory-seeking activities. “As a neurodivergent person, my body needs more help with sensory input than someone who’s neurotypical,” Chloé says. “It’s so important we reduce that stigma both within our own community and as a society, and create the understanding that sensory differences and sensory seeking are a normal, vital thing.” 

Tom has found that by occupying and overwhelming all of his senses with good stimuli, he can take his mind off everything else and be present: “Our external environments have more of an effect over us in getting to a place of internal calm,” he says. Basically, the same principles as mindfulness or wellness for anyone apply, but to an extreme extent. While these things reduce pain and the risk of meltdown, they are also incredibly enjoyable for us. “These behaviors activate our senses and our bodies respond to them more intensely, so we are drawn to them,” Tom says. 

Conversations around sensory-seeking behaviors are often negative and geared towards parents to make their kids stop “stimming,” as it’s often considered “inappropriate” or “embarrassing.” What people miss is not only the necessity of these behaviors, but how much joy and comfort can be found in them. Without the ability to control my own sensory experience, like Chloé, I do shut down. But exploring new ways of feeling good, whether it’s through bath products, new candles, massages, acupuncture, playing with my dog, or swimming, is the baseline for both my wellbeing and my happiness. Autistic people exist on a spectrum of extremes, but for every painful, difficult extreme, there is something that we enjoy so much more than someone else can.

Autism and Wellness Week 2: Five Ways to Improve Wellness for Autistic Adults

Promoting wellness in those diagnosed with Autism can look very similar to general wellness approaches, though at times can benefit from some modifications and insight into each individual’s needs. Recently, in their paper titled “Five Ways Providers Can Improve Mental Healthcare for Autistic Adults: A Review of Mental Healthcare Use, Barriers to Care, and Evidence-Based Recommendations“, researchers at The Ohio State University reviewed the literature from 2017 to 2022 on autistic adults’ use of mental healthcare and barriers to care and from this produced five strategies mental health providers can use to better care for autistic adults. They start by noting that while autistic adults use mental healthcare more often than non-autistic adults their experiences with mental healthcare are characterized by (1) lack of providers knowledgeable about autism, (2) use of treatments that may not be accommodating to individual needs, and (3) difficulty navigating the complex healthcare system. All of this contributes to unmet needs. You can read the full paper at https://link.springer.com/article/10.1007/s11920-022-01362-z, and review the five recommendations offered by the authors below: 

Be an Agent of Change in the Workplace

Attending continuing education courses on autism, completing other autism-focused trainings, or self-directed study is a simple way to increase knowledge about autism and correct misconceptions and harmful stereotypes about autistic people. Trainings can help providers to understand their autistic patients’ needs and provide better care, which has been recommended by autistic adults. In particular look for trainings and materials that were created by autistic people or co-created via collaboration between autistic and non-autistic people; and select trainings/materials that emphasize neurodiversity-affirming care by promoting well-being in autistic people rather than encouraging “passing” as non-autistic at the expense of the autistic person’s health and well-being. They recommend providers look to the following sources of information to enhance their knowledge about autism: Autistic Self Advocacy Network’s resource library (https://autisticadvocacy.org/resources/), Academic Autistic Spectrum Partnership in Research and Education (AASPIRE)’s topics for healthcare providers (https://autismandhealth.org/?a=pv&p=main&theme=ltlc&size=small), Asperger/Autism Network (AANE) provider resources (https://www.aane.org/resources/professionals/).

Make Thoughtful Language Choices

The language that is used to talk about autism or to refer to autistic people is very important. How autism is discussed, especially by healthcare providers, has implications for how society views autistic people and how autistic people shape their own identity. Some language choices perpetuate the idea that autism is something to be “fixed” or that autistic people are inherently inferior to non-autistic people. The authors strongly recommend that providers use thoughtful language that does not perpetuate biases against autistic people or focus solely on perceived deficits. For example, instead of using “functioning labels” (e.g., high/low functioning, high/low severity), they recommend providers instead refer to the individual’s specific strengths and needs, while recognizing that the level of support likely varies across contexts and environments. Rather than referring broadly to “challenging behavior” or “problem behavior,” providers should use more accurate, specific terms such as meltdowns, stimming, self-injury, aggressive behavior, or other descriptors as appropriate [54••, 56, 63,64,65]. Additional examples of potentially problematic language choices and preferred alternatives recommended by members of the autistic community are summarized in Table 1 of [54••].

Additionally, when speaking to an autistic individual, the authors recommend providers mirror the language used by the autistic person (e.g., when deciding whether to say “adult with autism” or “autistic adult”) or ask the individual how they would like to be addressed. If this is not possible to do, we suggest using the language “adult on the autism spectrum” as this phrasing may be considered the least offensive. Providers can positively impact the way that autism is discussed in their workplace by sharing these suggestions, and the importance of language choice when speaking about autism, with colleagues.

Take an Individualized Approach for Autistic Adults’ Mental Health Treatment

Recognizing autistic adults as individuals rather than as members of a homogenous group is an important step to meeting their needs. Like with any patient, providers should aim to build a working relationship with autistic adult patients to better understand their needs. Ultimately, this may help improve mental health outcomes for autistic adults. For example, providers can take steps to accommodate an autistic adult’s sensory needs to help the individual feel as comfortable as possible and promote satisfaction with healthcare. These accommodations could be as simple as dimming the lights or using only natural light from a window, shutting a door to reduce background noise, or allowing the patient to bypass the waiting room before their appointment.

Regarding treatment and planning, the authors recommend providers collaborate with the patient to find a treatment approach and style that works well for them. Providers are also encouraged to adjust their patient schedules for autistic adults who may need more mental health session time, or increase the frequency of appointments for medication management, as autistic adults may be at increased risk for side-effects of psychotropic medications often used in mental healthcare. To modify CBT to accommodate a patient’s literal use and understanding of language, providers may increase the use of visual supports by using video models of relaxation exercises or reduce abstract language by using concrete terms to explain concepts. Developing autism-specific crisis management plans may be beneficial as well. These, and other individualized patient-centered approaches, are a solid foundation for successful mental health care for autistic adults.

Leverage Autistic Adults’ Strengths in Treatment

Another benefit of establishing a relationship with autistic adults is that providers can learn about their strengths, which can often be leveraged in treatment. For example, if an autistic adult has strengths in planning and decision-making, the provider can encourage them to develop a schedule for how they would like to spend the appointment time or prepare a list of talking points. If an autistic adult is experiencing high levels of stress or anxiety, the provider can inquire about and encourage the autistic adult’s intense interests, which may be effective coping strategies. Importantly, leveraging strengths may improve confidence, and is congruent with high-quality patient-centered care and a neurodiversity-affirming approach to care.

Provide Actionable Steps to Promote Patient Progress

Providers can facilitate autistic adults’ progress in meeting their mental health goals by providing practical recommendations and guidance for how to navigate life situations that impact their mental health. Focusing heavily on autism itself, early childhood experiences, or other topics (unless directed by the patient) may not be helpful for autistic adults in their day-to-day lives. Many autistic adults have jobs, relationships, community involvements, and many other facets to their lives, all of which may affect their mental health and may need to be points of emphasis during mental health treatment. For example, if an autistic adult is struggling with social anxiety about interactions with work colleagues, it may be more helpful to talk through recent situations and identify practical strategies for managing anxiety rather than to analyze early childhood experiences that could have originated the social anxiety. The authors encourage providers to check-in with autistic adults regularly about their experiences with treatment, listen to their feedback, and be willing to modify treatment approaches when necessary.

Autism and Wellness Week 1

As we welcome in April we look forward to longer and warmer days, the blooming of our favorite plants, and the return of baseball. Nestled in there alongside those things is Autism Acceptance Month. There has been a shift of late from Autism Awareness to Autism Acceptance, and for good reason. As one advocate, who themselves are on the spectrum, shared “Awareness is focused on shortcomings or deficits. Acceptance is focused on what you’re good at and what can you do for yourself. Awareness means you can identify a neurodiversity. Acceptance means you’re able to talk to neurodiverse individuals and gain understanding and compassion.”

So as we move into AAM we wanted to highlight the unique ways in which we can promote wellness in the Autism community, today starting with sleep. Whether you are a member of the Cooper community with an Autism diagnosis or you care for someone with Autism keep in mind that navigating life gets a bit easier when we have good sleep! So here are some thoughts on promoting sleep-related wellness across the Autism Spectrum.

Researchers have extensively researched sleep and its influence on health, behavior and other areas of life for those with Autism. Many kids, teens, and adults with autism have problems sleeping which can be hard on the them and those with whom they live. Some have trouble falling and staying asleep, or wake up too early and have a hard time getting back to sleep.

Problems sleeping happen more often in the setting of the restricted and repetitive behaviors common in ASD, as well as secondary to anxiety, or sensory problems that are often common on the spectrum. Watching TV, videos, or playing on the computer, especially if the shows are very stimulating (highly humorous, intentionally frightening) can lead anyone, especially those living with ASD, to having more trouble sleeping. Fixing this usually starts with gathering data and trying some of the most common solutions related to the problem, whether you are experiencing this yourself or trying to help a loved one.

Sleep Resources

ATN/AIR-P Strategies to Improve Sleep in Children with Autism Parent Booklet and Quick Tips
This informational booklet is designed to provide parents with strategies to improve sleep in their child affected by autism spectrum disorders (ASD). The suggestions in this tool kit are based on both research and clinical experience of sleep experts.

ATN/AIR-P Sleep Strategies for Teens with Autism
Many teens with autism have difficulty with sleep, which can affect their daytime functioning, as well as that of their families. This tool kit is designed to provide parents with strategies to improve sleep in their teens affected by autism. It helps tackle the problems of falling asleep and staying asleep through the night. 

ATN/AIR-P Melatonin and Sleep Problems: A Guide for Parents
Melatonin is a common medicine your doctor or healthcare provider may suggest to help improve sleep. This tool kit is designed to provide you with information about melatonin and help you decide if trying melatonin is right for you child.

Download a one-page overview on sleep for quick tips you can use at home.

Establishing Good Sleep Hygiene

Carin Lamm, MD is Associate Clinical Professor of Pediatrics Diplomate American Academy of Sleep Medicine and Director Pediatric Sleep Disorders Center Columbia University Medical Center and shares the below regarding sleep and Autism:

  1. Sleep environment: the bedroom should be dark, quiet and cool. As those with ASD might be particularly sensitive to noises and/or have sensory issues, the environment should be adapted to make sure one is as comfortable as possible.
  2. Bedtime routine: the routine should be predictable, relatively short (20 – 30 minutes) and include relaxing activities such as reading or listening to quiet music. Avoid the use of electronics close to bedtime such as TV, computer, video games etc. that can be stimulating making it difficult for individuals to fall asleep.
  3. Sleep\wake schedule: the schedule should be regular with not much of a difference between the weekday and weekend schedule.
  4. Exercise: Daytime exercise can make it easier to fall asleep and those who exercise tend to have deeper sleep. Avoid exercising too close to bedtime as it can make it difficult to fall asleep.
  5. Avoid caffeine particularly close to bedtime, which can be alerting making it difficult for people to fall asleep. Caffeine is found not only in coffee, but also in tea, chocolate and some sodas.
  6. Naps – avoid them at all costs! While a good nap can be needed from time to time, over-reliance on this can perpetuate sleep problems.

It is important to address medical or psychiatric issues that potentially interfere with sleep. Medications might need adjustment if they affect sleep. If one suffers from a sleep disorder such as sleep apnea, sleep walking, sleep terrors, restless legs syndrome, they may need a referral to a sleep specialist. Some with persistent insomnia will need further behavioral or pharmacological treatment to improve their sleep.

In summary, although sleep problems are common those with ASD they often can be helped. Better sleep for these children can potentially improve their daytime functioning as well as the sleep of family members.

Growth, One Small Step at a Time

Hard to believe, but March has flown by and we are ready to welcome April and the renewal that comes with Spring! If you are looking for some help shaking off the last remaining blues that may have come with a long, dreary winter consider checking out calm.com’s April Calm Calendar. As they share on their site, “The Calm Calendar is an invitation to meet your life with presence and curiosity. Our daily prompts serve as encouragement to learn more about yourself and the world through the lens of mental health, mindfulness, and wellbeing. It’s not about getting it right, but rather checking in with yourself, deepening your awareness and supporting yourself through each step of your journey.”

Remember, growth comes one small step at a time. Ready for the first step, download the calendar below or at calm.com!

10 pieces of well-worn life advice you may need to hear right now

Recently, Becky Harlan, Sylvie Douglis, and Andee Tagle published a piece on “Life Kit”, NPR’s advice column where experts answer your most pressing and personal anonymous questions. The authors provided 10 indispensable pieces of advice to help shape habits that can directly contribute to improved wellness. These tips are offered below, and the full article can be read at https://www.npr.org/2023/02/19/1157287474/best-life-advice-tips

  1. ‘There’s more than one way to do something’ – I remember scrubbing a pan when I was maybe 8 or 9 years old. There was something stuck on the pan that wouldn’t come off, and I just kept scrubbing it. My dad stopped me, grabbed a fork and just scraped it off. And he looked at me and said, “Jody, there’s more than one way to do something.” From that moment on, I’ve been looking at every problem in my life like how can I do this a different way? — Jody Adewale, clinical psychologist Sponsor Message
  2. ‘The hate will come at the same rate as the love’ – The best advice I ever received was that the hate will come at the same rate as the love. There will always be people who are so dissatisfied with themselves that they have to project that onto other people. And instead of trying to focus on the negativity, I tend to try to put more energy into the people and the things that are showing me love, support and good energy. — Kiaundra Jackson, marriage and family therapist A behavioral scientist’s advice for changing your life LIFE KIT A behavioral scientist’s advice for changing your life
  3. ‘Do smaller loads of laundry’ – I used to work at a small grocery store, and before moving away to college, I asked the store manager, “What’s the No. 1 thing that I need to know about going away to college?” And he said, “Do smaller loads of laundry. Your clothes will come out cleaner.” — Shaun Galanos, a relationship coach and host of The Love Drive podcast
  4. ‘Being vulnerable means taking off our armor’ – I was talking with my therapist about how I didn’t mind being vulnerable as long as I knew the other person would be warm, that they wouldn’t judge and all of that. And she said, “that’s not vulnerable. Being vulnerable means taking off our armor and going in not knowing how we’ll be received, but putting ourselves out there a little bit anyway.” — Tania Israel, a professor of psychology at the University of California, Santa Barbara Sponsor Message
  5. ‘Go where the energy goes’ – The best piece of advice I ever received was “Go where the energy goes.” What has good vibes? What makes you feel good about yourself? Where is that good energy? Head in that direction. — Betty Who, pop star and the host of the reality dating series, “The One That Got Away” Need A Career Change? Here’s The Best Job Advice We’ve Heard On Life Kit LIFE KIT Need A Career Change? Here’s The Best Job Advice We’ve Heard On Life Kit
  6. ‘It’s not all about you’ – The best piece of advice I was given was, “Shanita, it’s not all about you.” When I’m in a situation where a tough decision has to be made and it feels personal, I remind myself it’s not all about me, and that I’m one piece of a bigger universe that’s at play right now. — Shanita Williams, career coach and the author of Feedback Mentality
  7. Expect yourself to change – We all change every five years or so. More or less, we have to expect ourselves to change, and we have to expect people in our lives to change. That little piece of advice has given me a lot of space for room and for growth. — Lindsay Bryan-Podvin, a financial therapist and host of the Mind Money Balance podcast Dear Life Kit: My husband is living under COVID lockdown. I’m ready to move on DEAR LIFE KIT Dear Life Kit: My husband is living under COVID lockdown. I’m ready to move on
  8. ‘When people show you who they are, believe them’ – When people show you who they are, believe them. Far too often, I have seen us try to recreate who we want people to be, only to later find out they are exactly what they’ve been demonstrating. — Nedra Glover Tawwab, licensed therapist and the author of Set Boundaries, Find Peace
  9. Pace out your self-improvement – Don’t be so overly involved with your self-improvement. Accept the gifts and abilities that you have, and don’t spend so much time trying to develop new ones that you sacrifice your gifts. Be yourself. — David Defoe, a psychotherapist who specializes in depression, anxiety and grief
  10. It’s OK to say ‘I don’t know’ Something – I’ve benefited a lot from is telling yourself, “I don’t know. And that’s exactly where I should be when I take that first step.” I’m as ready as I ever will be. I’m going to do it, and I’ll know more after. — Becky Kennedy, clinical psychologist and author of Good Inside: A Guide to Becoming the Parent You Want to Be

Why Doctors Should Care About Happiness

Dr. Sarah Pressman is an award winning Assistant Professor of Psychology and Social Behavior in the School of Social Ecology at the University of California, Irvine. Dr. Pressman’s work seeks to understand how positive emotions are beneficial for objective physical health and longevity. In her 2015 TED Talk, Dr. Pressman shares research from her lab about why doctors should care about happiness in their patients.

International Women’s Day: How And Why Women Can And Should Prioritize Their Wellness

Recently, Rittu Sinha at Forbes penned an article that contrasts the difference between what we saw as a culture about women and wellness, and the types of attitudes we foster about this topic. She shared that “As the World Health Organization reminds us, “The health, well-being and needs of half the world’s population cannot be treated as an afterthought.” However, for most of my own life, I never took the time to figure out how feminism actually sat with me. It was only in the last decade I that came to the realization that although I am not inclined toward “femininity,” I am a feminist (these questionnaires helped me clarify my thinking). Where does feminism intersect with women’s health? In short, in every area—physical, mental, emotional, environmental, existential and spiritual, which are all places I champion. Many women even today put their health on a back burner for years of their life. When we’re in this space, we consider our own needs to be less important than those of others (spouses, partners, kids, parents).”

Read Rittu’s full article on the hows and whys of fixing inequities that limit women’s wellness at https://www.forbes.com/sites/forbescoachescouncil/2022/10/25/how-and-why-women-can-and-should-prioritize-their-wellness/