The Neurodivergence Workbook by Dr. Z

How To Reduce Self-Stimulation

Neurodivergent individuals, such as those with autism spectrum disorder or ADHD, might repeat sounds like animal noises, grunts, growls, or hums as a form of self-stimulation or self-soothing. This behavior, known as "vocal stimming," can help them manage sensory input or regulate their emotions, especially in environments that are overwhelming or stressful.

How To Minimize Stimming

TIP: Find or create safe spaces where you can stim freely without judgment. This can be a quiet room at home or a designated area at work or school. Practice deep breathing or mindfulness exercises to help reduce stress and anxiety, which can sometimes trigger stimming. Exercise can provide a healthy outlet for excess energy. Try finding alternative behaviors that provide similar sensory input but are more appropriate for the situation.

How To Reduce Echolalia

TIP: Try to figure out why you’re repeating phrases or words. Sometimes, it’s a way to communicate or process information. Practice using simple and clear language. This can make it easier to communicate your thoughts. Stick to a consistent daily routine. It helps reduce anxiety and makes it easier to communicate. Working with a speech-language pathologist can provide you with personalized strategies to manage echolalia.

How To Speak Informally

TIP: If you exhibit a strong preference for using a precise vocabulary and exact word choices, you have a desire for clarity and specificity, and a need to ensure that your communication is as accurate as possible. It provides a sense of control and reduces ambiguity in social interactions. Manage this trait by creating an environment that respects and values all forms of expression. Practicing spontaneous language use in a supportive setting can help you bridge the mysterious "gap" between formal and informal speech.

How To Seek Acceptance

TIP: To manage repetitive behaviors effectively, it is essential to seek a supportive and understanding environment. Acknowledge that these behaviors are a part of your way of interacting with the world. Ask for empathy and understanding, rather than trying to stop the behaviors abruptly. Use stress balls or fidget to channel repetitive hand movements. Use self-regulation techniques, such as deep breathing exercises, mindfulness, or sensory breaks, without feeling the pressured to suppress your natural behaviors.

STAY CALM AND CARRY ON!

Getting it together mentally ... involves the learning of several internal skills: 1) learning how to get the clearest possible picture of your desired outcomes; 2) learning how to trust [yourself] to perform at your best and learn from both successes and failures; and 3) learning to see “nonjudgmentally”—that is, to see what is happening rather than merely noticing how well or how badly it is
happening. This overcomes “trying too hard.” All these skills are subsidiary to the master skill...: the art of relaxed concentration.--W. Timothy Gallwey

When You Can't Say "I"

Neurodivergent individuals often experience a unique development of language and social skills. For some, the association between themselves and the pronoun "I" may not be as intuitively clear, leading to the use of their own name as self-reference. This can be seen as a literal interpretation of language, where their name represents their identity more concretely than the abstract pronoun "I."

How To Manage Self-reference

TIP: Try the use of first-person pronouns during conversations, as this can help you learn and reinforce the correct usage. For instance, practicing saying "I prefer to eat at that restaurant" versus “John prefers to eat at that restaurant” can improve your awareness over time. Using visual aids or social stories that depict the use of pronouns in various contexts can
be beneficial. These tools provide a concrete representation of abstract concepts, making it easier for you to grasp the difference.

How To Avoid Self Blame

TIP: Receiving praise and rewards from family or a trusted friend when you remember to use first-person pronouns correctly can motivate you to continue this practice. Ask for positive reinforcement, because this encourages learning through a supportive approach. Recognize that language acquisition varies greatly among individuals. Patience and a non-judgmental attitude toward yourself are crucial in accepting the difficulties of this task and achieving lasting results.

How To Manage Facial Tics

TIP: Unusual facial expressions can be tricky, especially when you don't realize you're making them. Try to increase your self-awareness through mindfulness practices. Set aside a few minutes each day for relaxation exercises, like deep breathing or meditation. This can help you become more aware of your facial muscles and expressions. When you catch yourself making an unusual expression, consciously relax your face. And if you're feeling adventurous, you could even try yoga for the face—yes, it's a thing!

How To Stick To Your Pattern

TIP: Try to become more aware of your natural speaking style by recording yourself during conversations and listening to the playback. Practice with a trusted friend or family member who can provide feedback on whether you are slipping into imitation. Focus on maintaining your own accent and speech patterns by rehearsing phrases or sentences that reflect your natural voice. Mindfulness techniques such as deep breathing and staying present in the moment can help you remain grounded in your own style.

Movement Cheatsheet

If you answer "yes" to many of the questions below, you may decide to work with a therapist or coach to develop strategies tailored to your individual needs. Getting some professional help in this area can also be beneficial in navigating social situations more comfortably.

Movements of the Face

Do you grind your teeth or bite your lips or cheek excessively during the daytime?
Do you make unusual facial expressions (grimacing, flinching, etc.) repeatedly, often without realizing it?

Movements of the Hands

Do you perform repetitive hand movements like flapping your hands, flicking your fingers or manipulating an object with your fingers?
Do you repeatedly pick at your skin or scalp with your fingers?

Movements of the Body

Do you perform repetitive whole-body movements like rocking, bouncing, walking on your toes, skipping, spinning or swaying?
Do you like curling up in small spaces or lying/sitting with certain body parts under you?

HOW can I be in control?

Self-discipline is the ability to control one's emotions, behaviors, and desires in pursuit of long-term goals. It involves the capacity to delay immediate gratification, withstand temptations, and maintain focus and dedication to tasks despite obstacles and distractions. It requires a strong sense of determination, self-regulation, and commitment to personal values and objectives. Self-discipline empowers individuals to consistently make choices that align with their goals and values, leading to personal growth, achievement, and overall well-being. While it often demands effort and perseverance, the rewards of self-discipline are profound and far-reaching.

SPEECH AND MOVEMENT