7 tips for managing sensory overwhelm this summer.

1 STAY HYDRATED.

Drinking plenty of water is essential to staying cool and preventing heat exhaustion. You may find it helpful to keep a water bottle close by and set reminders to drink throughout the day. It is also advised to avoid caffeine and alcohol, which can dehydrate the body and exacerbate sensory issues...but don't feel bad if coffee is life and this tip is a hard pass.

2 DRESS RIGHT.

Loose, breathable clothing made from natural fibers like cotton or linen can help regulate body temperature and prevent overheating. You may also find it helpful to wear sunglasses and a hat to reduce glare and protect their eyes from the bright sun.

3. BE COOL.

Creating a cooling environment can also be beneficial. Using fans or air conditioning can help reduce the temperature and provide a more comfortable environment. You may also find it helpful to use cooling towels or take cool showers to help regulate body temperature and reduce sensory overwhelm.

4. PLAN AHEAD.

Planning activities strategically can also help reduce sensory overwhelm. Avoiding outdoor activities during the hottest parts of the day and opting for indoor activities or water play can help reduce sensory input and prevent overstimulation. You may find it helpful to plan activities in advance and make sure you have everything with you to minimise overwhelm.

5. SELF CARE.

Most mums need to take breaks throughout the day to rest and recharge, but this is paramount for autistic mums. Taking time to engage in calming activities like meditation or yoga can be incredibly helpful in reducing sensory overwhelm and promoting overall well-being. Even just stepping outside and taking a breather for 5 minutes with nobody touching you or talking at you can give you the little extra mental energy you need to prevent a melt down...in you or your child!

6 SENSORY AIDS.

Don't be ashamed to use what ever sensory aids you need to reduce your overwhelm. There are a wide variety of ear buds and fidget toys on the market for adults now, and if they can help you to regulate your emotions, feel more calm AND be a better parent it's worth a shot, right?

7 DO IT ALL AGAIN.

Toddlers struggle to regulate their emotions at the best of times, and if you are feeling triggered by sensory stimulus you can bet that they are too. They just don't have the capacity to recognise and reduce it. By following the above tips for both you and your child, hopefully you will both find it a little easier to get through the day.

Parenting toddlers in a heat wave can be challenging for anyone, but for autistic mums, it can be particularly overwhelming. By staying hydrated, dressing appropriately, creating a cooling environment, planning activities strategically,  practicing self-care and using sensory aids, autistic mums can reduce sensory overwhelm and survive (maybe even enjoy!) parenting their toddlers during hot weather.

Please remember that everyone's sensory needs are different, so it may be necessary to experiment with different strategies to find what works best for you.