5 Tools for Calming Down: Tips for Teens With Autism

Everyone has their good days and their bad days and we could all use some help practicing patience sometimes. That’s not different for teens with autism or other neurodivergencies. A lot is going on in life as a teenager at home, in their friend groups, in class, with extracurricular activities. These normal life events can bring with them their own stress and anxieties. Teens with autism may even experience heightened feelings of stress, anxiety, or sensory overload, leading to feelings of being overwhelmed or even having a meltdown. 

Providing effective strategies to help find ways for your teen to calm down during these moments is essential to helping them manage these stresses with or without you present. We’re going to give you 5 calming techniques and strategies to help your teen with autism (and even you!) stay calm or calm down during times of increased anxiety. These tips are here to help your teen, and you, find calmness and comfort when needed.

Calm Collab

Before diving into specific calming strategies, it’s essential to recognize the importance of preparation and collaboration. Making sure you, your teen, and their support system recognize and understand their triggers, you can create a plan supporting their emotional well-being.

• Notice the Signs: Pay attention to your teen's behavior and learn to recognize the early signs of stress or anxiety. These might include repetitive movements, becoming unusually quiet, or showing frustration. Early recognition can help intervene before the stress escalates into a bigger issue.

• Work with Your Teen Outside of Meltdowns: Talking to your teen outside of stressful situations about their feelings and experiences helps them become more self-aware. Talk to them about what makes them feel anxious or upset and find out what actions make them feel most supported. 

• Collaborate with All Caregivers: Make sure that everyone involved in your teen's life – from family members, teachers, therapists, and other caregivers – is aware of the strategies you have in place. Consistency is key, so everyone being on the same page makes it easier for your teen to feel supported and safe.

5 Ways to Help Your Teen Calm Down

Once you’ve laid the groundwork, it's time to explore techniques to help your teen calm down when they’re feeling overwhelmed. These strategies are to help manage emotions and reduce anxiety.

1. Practice Breathing Techniques

Breathing techniques are one of the most straightforward and effective ways to calm down. Deep breathing helps slow the heart rate, relax muscles, and bring a sense of calm. Teach your teen to take deep breaths in through the nose, hold for a few seconds, and then slowly exhale through the mouth. Repeating this process several times can help reduce anxiety and provide a sense of control in stressful situations.

There are many different breathing exercises, like 4-7-8 Breathing or Box Breathing. 

Work together to find which technique your teen likes best. Then, practice these techniques together in a calm environment so your teen is familiar with them and can use them when needed.

2. Provide an Escape

Sometimes, the best way to manage overwhelming emotions is to have a safe escape. This could be a physical space (think a bedroom or a quiet area) or a sensory object (like a fidget spinner, slime, or a weighted blanket) that provides comfort.

Encourage your teen to identify their preferred "escape.” Having a go-to place or object can be incredibly soothing, especially during moments of sensory overload. Make sure this space or object is easily accessible, and remind your teen that it’s okay to take a break when they feel overwhelmed.

3. Exercise, A No Brainer

Physical activity is a fantastic way to reduce stress and improve mood. Exercise releases endorphins, chemicals in the brain that act as natural mood lifters. Encourage your teen to engage in physical activities they enjoy, anything from walking to swimming to playing a sport.

Exercise doesn’t have to be intense to be effective. Even a quick walk outside or doing a dance to their favorite song can make a big difference. Incorporating regular physical activity into their routine makes it easier for them to manage stress and be in control of their emotions.

4. Practice Yoga and Meditation

Yoga and meditation are wonderful tools for calming the mind and body. They focus on mindful movement, deep breathing, and relaxation, which reduces anxiety and promotes a sense of inner peace. Introducing yoga or meditation into your teen’s daily routine can help them better calm their mind and body effectively. 

Start with something simple, like beginner yoga videos or guided meditation podcasts. Online even offers plenty of free resources designed specifically for teens. Practicing regularly can help your teen build a strong foundation for managing stress and anxiety. Check out this video to get started.

5. Have These All in Place Ahead of Time

Preparation is the key to success. Get your teen familiar with these strategies before a stressful situation arises. Practicing in a calm environment allows your teen to build confidence in their ability.

You can even create a “calm down toolkit,” with items and instructions for each calming strategy. Include visual cues, written steps, or a small bag with sensory objects. Having this toolkit ready helps your teen know exactly what to do when they start feeling overwhelmed.

Acknowledge the Tough Days

It’s important to remember that even with the best preparation and strategies, there will be days when things don’t go as planned. Meltdowns can still happen, and that’s okay. Acknowledge these moments with your teen and reassure them that it’s alright to have tough days. Remind them that you’re on their team and that together, you can learn from these experiences and manage better in the future.

Conclusion

Helping teens with autism manage stress and anxiety is a team effort that involves preparation, communication, and consistency. Using these calming strategies provides your teen with the tools they need to feel more in control and confident in their ability to handle overwhelming situations.

At PS Academy Arizona, we are dedicated to supporting our students and their loved ones in every aspect of their lives, including emotional well-being. If you’d like to learn more about how we can help your teen thrive, please contact us today. We’re here to help!

5 Musts for Making Friends: A Guide for Teens With Autism

A Guide to Building Connections

Friendship is about so much more than simply being nice. It’s about finding and building upon a connection you have with someone else that can bring both of you support, memories, understanding, and so much more. Creating and helping friendships grow can be hard for anyone and teens with autism are no exception. If it feels like making friends has been challenging for you, our guide is here to help you understand where to start when it comes to making new friends. 

1. Understanding Social Cues

Social cues, like facial expressions and body language, are crucial for communication. They help people express their feelings without having to say it explicitly. It may be difficult for neurodivergent teens to understand how and when to notice and use these cues. 

Start by observing others and practice recognizing social signals. Notice how people smile or use different tones of voice and intonation when excited. Note how people act and speak in different situations, then practice them yourself. 

And if you're unsure, it's always okay to ask. By improving your ability to notice and use social cues, you can respond appropriately in different situations, which helps people know you are paying attention and acknowledging how they are feeling.

It’s also important to note that everyone makes mistakes in understanding facial and body cues sometimes! So don’t feel discouraged by a misunderstanding, keep going! Practice makes better.

2. Start with Shared Interests

Finding common ground is key to making friends. If you have a specific hobby or interest, like a particular book, video game, or TV show, use that as a starting point to meet others. You can join school or community clubs or online communities where people share your passions.

When you meet someone new, it’s important to learn about their interests, too. Ask open-ended questions. For example, instead of saying “Do you like The Office?” ask “What’s your favorite TV show?” Listen to what the person has to say, give your opinion if you’d like, and discover things you have in common. Having something in common is a great way to connect with others, which is the foundation of any friendship.

If the person you’re talking to doesn’t seem to have a lot of shared interests with you, that’s perfectly fine! It’s always good to practice asking questions and listening. The more people you talk to, the more opportunities you have to find new friends!

3. Practice Conversational Give & Take

Good conversations are a balance of talking and listening. Avoid talking about a single topic too long, even if it’s something you love. Instead, after a few minutes, ask the other person a question and show genuine interest in their response. This back-and-forth creates a flow that keeps the conversation engaging and enjoyable for both parties.

Remember, most social behaviors are learned! Just like you learned to say “please” and “thank you,” you can learn good conversation skills. They might feel unnatural at first, but with practice, they’ll easily become part of how you interact with others.

4. Build Self-Confidence

Confidence is key to social success, but it doesn’t always come easily. Like any skill you build, it can take effort and practice. One way is to practice (over and over and over) little social behaviors, like smiling, energetic greetings, or asking good questions, until these skills become second nature. Practicing these in safe or low-pressure environments, like with family or in a store, can also help build your confidence.

Another way to build confidence is with positive self-talk and positive actions. Make a note of what you have to be thankful for, anything from your haircut to your baseball card collection to your family, and find one thing that you like about yourself every day. You can also practice spreading positivity through your actions, whether you compliment someone or help your neighbor mow their lawn, these types of positive actions can help you feel accomplished and helpful, building your confidence in yourself.

Lastly, shift your focus when meeting others from "What will others think of me?" to "What can I bring to this interaction with others?" You’ll feel less pressure and more in control when you know what questions or interests you want to share. This mindset will help you approach social interactions with a more confident attitude.

5. Join Supportive Communities

Finding the right environment can make all the difference. A community filled with people who share similar interests and experiences as you is a great way to make connections and build friendships. At PS Academy Arizona, we understand the challenges neurodivergent teens face in social situations. Our programs are designed to help you build confidence, learn social skills, and connect with peers who appreciate you for who you are. Through sports, clubs, and other activities, you’ll connect with others in a setting made to support you!

Final Thoughts

Making friends as a teen with autism can be challenging, but with the right strategies, it can get easier with practice. By learning to read  social cues, building confidence, and finding communities with similar interests, you can form meaningful connections that enrich your life. Like most good things, friendships take time, so be patient with yourself and keep putting yourself out there. You’ve got this!

For more resources and support, or to learn how PS Academy Arizona can help you thrive in a school environment built to help you achieve your best, visit our website or reach out to us. We’re here to make sure you succeed in and out of school!

Strategies for Decision-Making for Teens with Autism

Decision-making can be difficult for anyone and teens with autism are no exception. Along with the usual worries, like making the wrong choice, teens with autism experience challenges that are unique to them. 

The ability to make independent decisions is an important life skill but can be overwhelming for those on the autism spectrum. This can be because of difficulties with processing information, sensory sensitivities, and anxiety. In this blog we will explore common decision-making challenges and offer practical strategies for teens and their loved ones to help them make choices with confidence.

Understanding Decision-Making Challenges

Teens with autism often struggle with decision-making because of the way they process information. Many can experience difficulties with executive functioning, which includes planning, organizing, and prioritizing tasks. 

This can make seemingly simple decisions, such as what to eat for lunch or which activity to participate in, overwhelming. Sensory sensitivities and anxiety can further complicate the decision-making process, leading to stress or even decision paralysis.

The Impact of Being Overwhelmed

When faced with multiple choices or complex decisions, teens with autism may become easily overwhelmed. This feeling of being overwhelmed can lead to avoidance behaviors, where they try to rely heavily on parents or caregivers to make decisions for them. While this may provide immediate relief, it hinders their ability to develop independence. 

It's important for parents to recognize when their child is overwhelmed and to offer support that encourages, rather than inhibits, independent decision-making.

Strategies for Supporting Decision-Making

1. Simplify Choices: One way to support decision-making is by simplifying your teen’s choices. Rather than presenting your teen with a wide variety of options, limit the choices to two or three. This can reduce their feeling of being overwhelmed and make the decision-making process more manageable.
   For example, instead of asking, "What would you like to do this weekend?" offer a choice between two specific activities, “Would you like to go for a bike ride or to the park this weekend?”

2. Use Visual Aids: Visual supports, such as charts, pictures, or written lists, are extremely helpful. They provide a clear and structured way to present options, making it easier for your teen to understand and evaluate their choices. Visual schedules or decision-making flowcharts can also guide them through the process step-by-step.

3. Encourage Predictability: Many teens with autism thrive on routine and predictability, so incorporate consistent decision-making opportunities. For example, having a set time each day for making decisions, such as planning meals or activities, can create a sense of stability. Combine this with visual aids such as chore charts to help your teen thrive in their decision-making.

4. Teach Problem-Solving Skills: Developing problem-solving skills is key to improving decision-making abilities. Parents can help their teens by teaching them how to break down decisions into smaller, more manageable steps. This might involve identifying the problem, considering possible solutions, evaluating the pros and cons of each option, and then making a choice.

5. Model Decision-Making: Parents can also model good decision-making behaviors by thinking aloud as they make decisions. This helps teens understand the thought process behind choosing between different options. By observing their parents or caregivers navigate decision-making, teens can learn valuable strategies that they can apply to their own choices​.

Promoting Independence While Offering Support

While it's important to encourage independence, it's equally important to provide the right level of support. Gradually increasing the complexity of decisions as your teen becomes more confident can help them build their decision-making skills over time. Be patient and offer praise for their efforts, even if the decisions they make are not always perfect. The goal is to build their confidence and help them feel more capable of making choices on their own​.

Encouraging Real-Life Practice

One of the best ways to strengthen decision-making skills is through real-life practice. Encourage your teen to make decisions in different situations, from choosing what to wear to deciding how to spend their free time. Provide opportunities for them to make mistakes and learn from them in a supportive environment. The more they practice, the more comfortable and independent they will become​.

Building Independence at PS Academy Arizona

Helping teens with autism develop strong decision-making skills is essential for fostering their independence and preparing them for adulthood. At PS Academy Arizona, we understand the unique challenges that come with autism and are committed to providing a supportive environment where students can learn, grow, and thrive. 

Our programs are designed to teach essential life skills, including decision-making, in a way that celebrates each student's individuality. We invite you to visit our website, schedule a tour, and learn more about how PS Academy Arizona can help your teen build the confidence and skills they need for a successful future.

A Guide to Creating Social Stories for Teens with Autism

Social stories help children and teens with autism understand and navigate different situations. These simple, personalized stories make a difference in a student's ability to interact with others and deal with new or challenging experiences. This guide will walk you through creating social stories to ensure they are effective and engaging for your teen.

Understanding Social Stories

Social stories are short narratives designed to teach social norms, routines, and skills to individuals with autism. They provide a clear, concise explanation of what to expect in given situations and offer guidance on appropriate responses. They are used to improve the child’s or teen’s understanding of social interactions and reduce anxiety in unfamiliar or challenging situations. Social stories are effective for students with autism to help them develop social and communication skills.

Identifying the Need

The first step in creating a social story is identifying what specific situation or behavior needs to be addressed. This could be anything from making friends to dealing with changes in routine to handling social interactions like greeting others or taking turns in conversation. Observe your teen's behavior and talk to them about different social situations. Consider moments when they seem anxious, confused or exhibit inappropriate responses. Common scenarios for social stories include starting a new school year, visiting the doctor, or participating in group activities.

Components of a Social Story

A well-crafted social story typically includes the following components:

• Title - A clear, concise title that reflects the story's content.

• Introduction - A brief introduction that sets the context for the story.

• Body - The main part of the story explains the situation in detail and provides guidance on appropriate behavior.

• Conclusion - A summary or closing statement that reinforces the key points.

Use simple language and include visual aids like pictures or illustrations to strengthen understanding. Each sentence should convey one idea or piece of information, making it easier to process.

Writing the Social Story

When writing a social story, it's important to be clear, concise and focused on the student's perspective. Here are some steps to follow:

• Describe the Situation - Begin by describing the situation in simple terms. 

• "When I go to the doctor, I might feel nervous."

• Explain the Expected Behavior - Clearly explain what is expected in the situation. 

• "I can tell the doctor how I feel and ask questions if I am unsure."

• Use Positive Language - Focus on positive behaviors and outcomes.

• "I will feel better after the doctor helps me."

• Personalize the Story - Tailor the story to your teen's specific needs and experiences. Use their name and refer to their personal preferences or experiences.

Implementing the Social Story

Once the social story is written, it's time to introduce it to your teen. Here are some strategies for effectively doing so:

• Read the social story with your teen regularly, especially before the anticipated situation occurs. This repetition helps reinforce important concepts.

• Engage your teen in discussions about the story. Ask questions to help them best understand and apply the information.

• Role-playing can also be a helpful way to practice the behaviors described in the story. This can make your teen more comfortable and confident in real-life situations.

• Monitoring your teen's response to the social story is crucial. Observe their behavior in the relevant situations and note any improvements or challenges. Gather feedback from teachers, therapists, or other caregivers who interact with your teen.

If the social story is not achieving the desired results, consider making adjustments. This could involve simplifying the language, adding more visual aids, or modifying the content to better suit your teen's needs. 

Creating Social Opportunities

Social stories are a valuable tool for helping students with autism navigate social situations and develop essential social skills. Following this guide, you can create social stories supporting your teen's growth and well-being.

At PS Academy Arizona, we are committed to providing the resources and support needed to ensure our students succeed. Get in touch with us to learn more about how we support teens with autism and other exceptionalities and help them to thrive.

A Guide to Sweet Dreams: Understanding and Addressing Sleep Challenges in Teens with Autism

Sleep challenges can be common among teens with autism, affecting many other aspects of their daily lives. These challenges reverberate through their emotional regulation, social connections, ability to focus, and academic performance. Understanding the impact of sleep disruptions on these fundamental areas calls attention to proactive intervention and support.

As caregivers and parents, addressing these challenges is a key contributor to maintaining the overall well-being and development of your teen. By doing so proactively, we can provide the necessary support to help navigate their sleep difficulties and help them thrive.

Sleep Difficulties Your Teen with Autism May Face

Falling Asleep

There are a myriad of sleep challenges in teens with autism, each presenting its own set of difficulties. One common struggle is trouble falling asleep, characterized by difficulty winding down and transitioning into sleep mode. This can stem from various factors, including sensory sensitivities, heightened anxiety, or an inability to quiet the mind before bedtime. As a result, they may find themselves tossing and turning for extended periods before finally drifting off to sleep.

Staying Asleep

Staying asleep poses another hurdle, as your teen may frequently awaken during the night or struggle to return to sleep after waking up. Factors such as sensory sensitivities or discomfort from environmental stimuli can contribute to these nighttime awakenings, heightening the challenge of maintaining restful sleep throughout the night. 

Bright lights, loud noises, or uncomfortable textures may trigger sensory overload, making it difficult for them to settle down and prepare for sleep. Similarly, tactile sensitivities may render traditional bedding and sleepwear uncomfortable, further intensifying their difficulties in achieving restful sleep.

Sleep-Wake Cycles

Your teen may experience irregular sleep patterns characterized by fluctuations in their sleep-wake cycles. These irregularities may manifest because of atypical secretion of melatonin, the hormone responsible for regulating sleep-wake cycles; or disruptions in circadian rhythms, the internal body clock that governs the timing of sleep and wakefulness. As a result, your teen may struggle to establish a consistent sleep routine, leading to further disruptions in their overall sleep quality and duration.

Anxiety

Anxiety is another significant contributor to sleep disturbances, as heightened levels of stress and worry can impede your teen’s ability to relax and fall asleep. 

The anticipation of social interactions, academic pressures, or changes in routine may trigger anxiety symptoms, such as racing thoughts and restlessness at bedtime. As a result, your teen may experience prolonged periods of lying awake in bed, unable to quiet their anxious mind, and drift off into sleep.

How Sleep Disruptions Affect Teens During the Day

Sleep disturbances have far-reaching effects on the daytime functioning, behavior, and overall well-being of your teen and can impact various aspects of their daily lives. Persistent sleep difficulties can lead to daytime fatigue, irritability, and difficulty concentrating, impairing their ability to engage effectively in daily activities. 

Adequate and restorative sleep is essential for optimal brain development and cognitive functioning, laying the foundation for future success and independence. By prioritizing sleep health and implementing targeted interventions, parents and caregivers can help reduce their teen’s sleep problems, achieve better sleep, and unlock their full potential.

Tips for Parents and Caregivers

Parents and caregivers are pivotal in supporting teens with autism in establishing healthy sleep habits and promoting restful nights. 

Bedtime Routines

Creating a calming bedtime routine tailored to each teen's individual needs can significantly enhance their ability to unwind and prepare for sleep. A key component of this routine is creating a serene sleep environment free from distractions and sensory triggers. Dimming the lights, reducing noise levels, and ensuring a comfortable sleep surface can help set the stage for a peaceful night's rest.

Sensory Tools for Sleep

In addition to environmental modifications, incorporating sensory tools that resonate with the teen's preferences can further facilitate relaxation and promote sleep. Tools such as white noise machines, weighted blankets, and soft bedding can provide comforting sensory input, helping to soothe and calm the nervous system. These tools offer a sense of security and familiarity, aiding in the transition to sleep and reducing nighttime restlessness.

Winding Down

Along with recommendations, reducing stimuli in the hours leading up to bedtime can help signal to the teen's body that it is time to wind down and prepare for sleep. Limiting screen time, engaging in calming activities, and avoiding stimulating foods and beverages can promote a state of relaxation conducive to sleep. 

Incorporating calming techniques such as deep breathing exercises, progressive muscle relaxation, or gentle stretching can further enhance the bedtime routine, promoting relaxation and easing tension in the body and mind.

Consistency

Establishing a consistent bedtime routine is essential for teens with autism, providing structure and predictability to their evenings. Consistency helps regulate their internal body clock and reinforces the association between bedtime and sleep. By collaborating with healthcare professionals, parents and caregivers can gain valuable insights and support in addressing any underlying medical or behavioral issues contributing to sleep disturbances. 

Getting Everyone a Good Night’s Sleep

Together, these strategies empower parents and caregivers to create an optimal sleep environment and support their teens in achieving restful nights and improved overall well-being.

It's important to note that managing sleep difficulties requires a multifaceted approach. This involves creating a calming bedtime routine, incorporating sensory tools, reducing stimuli, establishing consistency, and collaborating with healthcare professionals. By addressing sleep challenges from multiple angles, parents and caregivers can optimize their teen's sleep environment and support them in achieving restful nights.

If you're a parent or caregiver of a teen with autism, navigating the routines and care needed for your teen to thrive can sometimes feel overwhelming. PS Academy Arizona offers programs designed to provide tailored support and resources to meet the unique needs of teens with autism, ADD/ADHD, learning disabilities, or those who struggle in typical school settings.

Our programs cater to students between the ages of 12 and 22, focused on individual student needs rather than solely on their diagnosis. With over 30 clubs and electives, state-of-the-art facilities, and a comprehensive transition program, we prioritize student success and provide a supportive environment conducive to growth and development. 

Contact us here to learn how we can support your teen on their journey to success, offering a nurturing educational environment where they can thrive academically, socially, and emotionally.

Autism & Sleep Disorders

As much as 80% of children and adults with autism claim to have issues with their sleep. These can take on the form of sleepwalking, waking up frequently, or being unable to fall asleep in the first place. The impact of sleep deprivation on emotional wellbeing, academic performance, social relationships, and family dynamics can become extremely severe. Still, there are things that parents can do to help their students if they have been experiencing disrupted sleep patterns for some time. 

Causes

Though the medical world is in complete agreement that there is a correlation between those with autism experiencing sleep issues more frequently than neurotypical people, the exact causes are unknown. Possibilities that have been considered are:

• Failure to understand the social cues associated with sleeping and bedtime 

• Under or overproduction of melatonin at times of the day not associated with sleep 

• Extreme sensitivity to external stimuli, such as noise or light 

• Genetic factors 

• Poor sleep hygiene 

• Drinking caffeinated beverages too late into the evening or taking naps that go on for too long 

Consequences 

The consequences of frequently disrupted sleep on children with autism can look like the following: 

• Higher frequency of challenging or antisocial behaviors 

• Breakdown in peer relationships 

• Increase in obsessive, ritualistic, or compulsive behaviors

• Anxiety or Depression 

• Inability to regulate emotions or communicate emotional turmoil 

What Can Parents Do?

Seeing the consequences of a disrupted sleep pattern on your child’s wellbeing can be difficult for any parent. Still, there are many things you can do that will likely see a considerable improvement in their sleep quality. As the first point of call, we suggest trying: 

• Adapting your child’s bedroom so that it is entirely dark and cool at night time 

• Using a sleep diary to track sleeping habits and looking for repeated patterns 

• Investing in sensory-related relaxation products like a white noise machine or a weighted blanket 

• Developing an evening and bedtime routine with clear expectations that must be adhered to 

• Giving warnings that the bedtime routine will begin soon 

• Introducing an exercise routine 

• Stopping all caffeinated beverages being consumed from the afternoon onwards 

• Considering taking melatonin supplements to aid feelings of sleepiness 

• Organizing a reward system for reaching milestones, for example, one whole week of not getting up at night time or for following the bedtime routine to the letter 

Taking such steps should lead to a noticeable reduction in nights of broken or disturbed sleep but should problems continue, it’s always advisable to seek a professional medical opinion. When considering cases of highly troubled sleep, they may recommend your child participate in a sleep study to get a firmer idea of their sleep cycle and eliminate the possibility of sleep apnea or restless leg syndrome. They could also suggest bright-light therapy, where your child is exposed to bright light in the morning to stimulate feelings of wakefulness. The most important thing parents should do if their child is suffering from sleep problems is to take care of themselves and make sure that, as much as possible, their sleep pattern doesn’t become overly compromised. A huge sleep deficit makes you more vulnerable to making deprivation-based mistakes and less emotionally equipped to handle the demands of parenthood and adult life. 

We hope that this blog has shed some light on the causes, consequences, and solutions to the sleep disturbances experienced by those with autism. For more information, we highly recommend checking out our blog and free downloadable guides.

If you would love for your child to have the opportunity to study at PS, then don’t hesitate to get in touch with our Enrollment Specialist, who would be happy to connect with you. PS not only boasts a comprehensive school experience, but we also consider life beyond high school with our LyfeLaunch Transition program, aimed at those wanting to take the next steps in their future. Check it out!