Beyond Stillness (Again): Active Relaxation for AuDHD Energy | NeurodiverseNights Blog
We've explored how traditional stillness-based mindfulness can be challenging (Mindful Moments the NeurodiverseNights Way) and how gentle movement can be calming (Gentle Movement & Stimming). For individuals with AuDHD, finding relaxation often requires approaches that actively engage the body or mind in specific ways, accommodating both potential Autistic sensory preferences and ADHD physical or mental restlessness.
If lying still feels like torture, or quiet meditation makes your thoughts louder, embracing *active* forms of gentle relaxation might be the key. This isn't about high-energy activity, but about finding regulation through intentional, often repetitive, engagement.
Tailoring Active Relaxation for AuDHD
Consider activities that offer combinations of sensory input, rhythm, and gentle focus:
- Mindful Pacing or Walking: Instead of sitting, engage in slow, deliberate walking in a familiar, uncluttered space. Focus on the sensation of your feet connecting with the ground, the rhythm of your steps, or observing your surroundings without judgment.
- Rhythmic Rocking/Swaying with Sound: Combine gentle vestibular input (rocking chair, swaying) with a preferred calming soundscape (Sound Sanctuaries) or repetitive music. Let the rhythm of the sound guide the rhythm of your movement.
- Complex/Engaging Fidgets: Utilize fidgets (Fidget Guide) that require more intricate manipulation or offer multiple sensory inputs (e.g., infinity cubes, gear spinners, complex textured putty). This can occupy the ADHD need for engagement while providing regulating Autistic sensory input.
- Detailed, Repetitive Crafts: Engage in crafts that involve fine motor skills and patterns, offering both focus and repetition. Think intricate colouring (Doodling Calm), knitting/crochet, beadwork, simple model building, or sorting small objects.
- Sensory Exploration Stations: Create a small area with various tactile items (different fabrics, smooth stones, putty, brushes). Mindfully explore the textures without any goal other than noticing the sensations.
- Water Play (Gentle): Slowly running hands under warm water, washing dishes mindfully, or taking a bath with calming Epsom salts can provide soothing tactile and temperature input while allowing gentle movement.
- Guided Body Scans (Movement-Focused): Instead of just noticing sensations while still, incorporate tiny movements – wiggling toes as you focus on feet, gently rolling shoulders as you focus there, slow neck stretches.
The goal is to find activities that provide *just enough* engagement for the ADHD brain to settle, while offering the predictable, regulating sensory input often favoured by the Autistic brain. It's about channeling restlessness into gentle, purposeful action.
Experiment with curiosity. Notice what helps *your* unique AuDHD system shift from feeling agitated or scattered (When "Just Relax" Doesn't Work) towards a state of greater presence and calm, even if that calm involves gentle motion.
Enjoyed this post? Help us create more content like this by supporting NeurodiverseNights on Patreon! Get early access to podcast episodes, bonus content, and more.
Become a Patron