Self-regulation

People can be in three main modes: 1) Under-aroused, 2) Just right, or 3) overwhelmed.

In more detail:

1. Optimal arousal: this is the best zone to be in, and is what happens when people get just the right amount of stimulation. When optimally aroused, a person is able to learn, work or play at their best.

2. Underaroused, understimulated or underwhelmed:

If underaroused, common signs/symptoms include:

· The person just doesn’t feel right

· Feels bored

· Feeling sleepy

· Difficulties concentrating

· Daydreaming

· If they have enough self-awareness, then ideally that person will know that s/he is underaroused, and that what s/he needs to do is to increase his/her stimulation

If underaroused, people (if they have an ability to self regulate) will do what they can to do to increase their arousal, by increasing their stimulation, for example:

· Visual, e.g. being stimulated. In general bright lights, lots of colours and a variety of visual stimulation are alerting.

· Touch, e.g. touching or fiddling with things, light touch/tickling, walking barefoot

· Auditory, e.g. listening to music, turning on a radio or television, making noise, in general loud sudden sounds are stimulating

· Oral, e.g. eating or chewing on something (such as pens, gum!), eating or drinking certain types/textures of food (for example, for some people crunchy foods are stimulating)

· Movement, e.g. moving around, fidgeting, rocking, spinning, flapping arms, in general fast sudden movements with lots of starts, stops and direction changes is stimulating (i.e. Playing tag, sprinting, playing basketball)

· Proprioception, e.g. lifting weights, stretching

3. Overaroused, overstimulated or overwhelmed

If overaroused, common signs/symptoms include:

· Feeling overwhelmed, which leads one’s nervous system to feel in ‘fight’, ‘flight’ or ‘fright’

· Fight: angry/frustrated, which prepares an individual to fight and confront the stress

· Flight: scared, fearful, anxious, which tends to prepare an individual to run away or avoid the stress

· Fright: has a startled reaction, may feel anxious or afraid

If overaroused, people (if they have an ability to self regulate) can try to reduce their arousal, and strategies include:

· Removing themselves from the stress or stressful situation, and taking a break or a time out

· Using soothing, or modulating strategies such as:

· Deep pressure, e.g. a parent giving soothing backrub to a stressed out child

· Gentle, soothing rocking, e.g. in a rocking chair

· Music, e.g. soothing background or relaxation music

· Deep breathing