Autistic Nervous System "Regulation": Find Your Baseline & Build a System That Fits Your Brain

I've taken a lot of courses on nervous system regulation, and most of them left out autistic and AuDHD brains with alexithymia and low interoception. And never a very clear idea about what so-called "regulation" truly even means. In this episode I talk through how I build my own "regulation" system, one that fits the way my brain actually works and doesn't involve trying to figure out what is regulated and what isn't!

When neurodivergence came up in these courses at all, the model being discussed stayed the same and the activities stayed the same, so anyone with a different wiring still had to figure it out on our own (or realize their models were still harmful despite having a "neurodivergent" component).

I explain what interoception and alexithymia are, and why they make a lot of standard somatic and regulation advice hard to follow. I go through the idea of a personal baseline and how you can move away from it depending on where you are and who you're with. I also cover why aiming to stay calm as much as possible might not be realistic or healthy for some of our brains.

Finally, I talk about why every person's reactions and baselines are normal and specific to them, and I walk through a simple way to start building a system that fits your own needs. This is the approach I use myself, and it lines up with established models like the CRM HelpNow skills, just ... improved?... so it works for a wider range of brains.

WHAT YOU'LL LEARN:

• Why so much standard regulation and somatics advice leaves autistic and AuDHD people out
• What you can notice even when you can't feel clear sensations in your body
• How to work out your own baseline, and why it changes with context
• What the goal of staying calm all the time can cost some of us
• How to start building a regulation system from your own specific needs

CHAPTERS:

0:00 Why standard regulation and somatics courses left me out

1:55 When courses mention us but change nothing

5:58 What you can notice when body sensations aren't clear

8:44 Why staying calm all the time might not be the goal

14:05 Why everyone's reactions and baselines are normal and their own

16:25 The suggestion: build a system that fits you

18:29 How to actually start, one situation at a time

RESOURCES:

• Neurodivergent Somatics by Nyck Walsh (book) https://wwnorton.com/books/9781324082910
• Nyck Walsh's Neurodivergent Somatics practitioner course

About Audio and Video

This show is available as a video on YouTube. Some audio you are hearing is taken from the video versions that are recorded outside, and why there are some changes in the microphone quality.

NEURODIVERGENT RESOURCES FROM JEN:

• AuDHD and autistic coaching (1:1): https://jendehaan.com/
• Regulation Practice Library (free!): https://jendehaan.com/wired-divergent/practices/
• Newsletter signup: https://jendehaan.com/newsletters
• Wired Divergent videos: https://youtube.com/@jendehaan
• Resources and blog posts: https://jendehaan.com

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About

This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation, and she is a trauma-informed certified coach. She is working towards her board certified coach (BCC) credential, and has a BFA in teaching creative arts to adults. You can find her full bio here.

This podcast was made in British Columbia, Canada by Jen deHaan.

I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.

DISCLAIMER:

Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.

Crisis & Support Resources: https://jendehaan.com/mental-health-resources

Full Disclaimer: https://jendehaan.com/disclaimer

This podcast uses the following third-party services for analysis:

OP3 - https://op3.dev/privacy