Tag: Disability

Weighted Toys (Anxiety Strategies)

Weighted toys, such as weighted soft toys or lap pads, can help ease anxiety through something called deep pressure stimulation. This is the same principle behind weighted blankets. Deep pressure is also associated with the release of serotonin and dopamine, chemicals that support mood and wellbeing. Serotonin is a precursor to melatonin, which helps explain why weighted items can also improve sleep.

Hug-A-Lumps

When gentle, evenly distributed pressure is placed on the body, it stimulates pressure receptors in the skin. These receptors send signals to the brain that activate the parasympathetic nervous system, our “rest and digest” system. This can slow the heart rate, lower blood pressure, reduce cortisol (the stress hormone), and create a sense of calm and safety. In simple terms, the body receives the message that it is safe.

For children and adults who experience sensory processing differences or heightened anxiety, steady, predictable pressure provides important proprioceptive input, or body awareness. This grounding sensation can reduce fight or flight responses and help the nervous system settle. For this reason, weighted toys are often used in autism support, ADHD regulation, trauma-informed settings, and for generalised anxiety.

There is also a psychological component. Holding something weighted can feel containing and secure, similar to a firm hug. Physical containment often supports emotional containment. Research on weighted blankets and deep pressure therapy shows reduced physiological arousal, improved sleep, and reported reductions in anxiety. The evidence is strongest for sensory regulation, with growing support for anxiety management.

Weighted toys work especially well for children because they are portable, non-clinical, and comforting. They combine sensory regulation with emotional reassurance, which can be a powerful support for an anxious nervous system.

From a personal perspective, my son uses the medium sized Hug-A-Lumps which weigh 1.5kg, the smaller version pictured above weigh .75kg. He finds these weighted toys extremely comforting and uses them all day to help with his regulation as he has high levels of anxiety. I also use the smaller version of Hug-A-Lumps in my classroom practice with year 3 and 4 students, these are very popular and widely used by the students, especially those who are neurotypical. They promote better focus and regulation throughout the day, while looking cute and not at all out of place within a primary classroom environment.

Anxiety Strategies – Box Breathing

Box breathing is a simple breathing technique that helps calm the nervous system and reduce anxiety. By slowly inhaling, holding, exhaling, and holding again for equal counts, it activates the body’s relaxation response and helps shift us out of “fight or flight” mode.

This steady rhythm can lower heart rate, reduce muscle tension, and create a sense of control during overwhelming moments. For people experiencing anxiety, box breathing provides a practical tool to slow racing thoughts, improve focus, and bring the body and mind back to a more balanced, grounded state.

Here are the simple steps for box breathing:

  1. Inhale slowly through your nose for a count of 4.
  2. Hold your breath for a count of 4.
  3. Exhale slowly through your mouth for a count of 4.
  4. Hold again (with lungs empty) for a count of 4.

Repeat this cycle for 4–6 rounds, or longer if needed. Keep the breath slow, steady, and gentle rather than forced. If helpful, imagine tracing the four sides of a square as you breathe.

There are many videos on YouTube that you can follow to get the right rhythm. Some can guide you verbally like in my first example and others, like in my second example, you will just hear the breath sounds to guide you. Experiment until you find the right guide for you.

Social Stories

The Power of Social Stories

Social stories are a valuable tool for helping individuals living with Neurodiversity (Autism Spectrum Disorder ASD & Attention Deficit Hyperactivity Disorder ADHD navigate social situations. These personalised, narrative based tools explain social scenarios in simple, clear language, breaking down complex interactions into manageable steps. I have used them with great success for my son who has complex needs and is non-verbal. He responds very well to this approach as he likes visuals, particularly personalised photos for new experiences which are unfamiliar to him.

Why Social Stories Matter:

  1. Enhance Social Understanding: Social stories help individuals understand social norms, cues, and appropriate behaviours in various situations.
  2. Reduce Anxiety: They provide predictability and clarity, easing anxiety about new or unfamiliar events.
  3. Promote Independence: By offering guidance on how to handle different situations, social stories help individuals build life skills and manage social interactions with less support.
  4. Personalised Learning: Social stories can be tailored to fit the specific needs and challenges of the individual, making them highly adaptable.

How They’re Used:

  • In the Classroom: Teachers can use social stories to explain routines, expectations, and social interactions.
  • At Home: Parents can help children understand outings, everyday tasks and emotions.
  • In Therapy: Therapists use social stories to teach coping strategies and social communication skills.

By breaking down tricky or new social situations into clear, easy-to-follow steps, social stories help individuals feel more confident, reduce stress, and improve social engagement.

You can create a social story using any technology like Word or PowerPoint in the Microsoft Office Suite. There is also an app that you can use: https://apps.apple.com/us/app/social-story-creator-library/id588180598 I have found this app to be very easy to use and it’s easy to add your own photos and text to individualise the story.

Sunflower Lanyard

Some disabilities, conditions or chronic illnesses are not immediately obvious to others. For some people, this can make it hard to understand and believe that someone, with a “non-visible” condition genuinely needs support. Some people question whether you have a disability because you don’t look ‘like you have a disability”.

That is why they created the Hidden Disabilities Sunflower – to encourage inclusivity, acceptance and understanding.

It is a simple tool for you to share that you have a hidden disability voluntarily. Simply by wearing the Sunflower, you’re just letting everyone know that you might need extra help, understanding, or just more time.

It allows others to understand that the wearer may need a helping hand, understanding, or more time in shops, at work, on transport, or in public spaces. More places are becoming “sunflower friendly” including airports and larger shopping centres like Westfield.

It’s also recognised internationally.

To buy: https://hdsunflower.com/au/sunflower-lanyard-and-id-card-1.html

NDIS – When Reviews Don’t Go As Planned (Part 1)

PART 1

I’ve recently been in the position where a scheduled plan review did not go as planned for my son. The LAC (Local Area Coordinator) was vocal in her opinion that my son’s plan had been well funded previously and he “wouldn’t be getting that again”. True to her word, his plan was slashed by 36%, leaving not enough funding for essential therapies, not even core supplies for incontinence.

The journey to rectify his plan is not yet over as will be explained in coming posts. However, he has now been given a plan that is substantially more suitable for his needs.

I would like to share the recommendations and advice that has been given to me in hopes of helping other families finding themselves in the same position.

Anxiety Strategies & Techniques – (3-3-3)

I will be writing a series about some simple techniques which could help children and adults with triggered anxiety to help manage their symptoms. (Please note that severe anxiety which is impacting significantly on a person’s life may need the intervention of medical professionals and trained therapists).

The 3-3-3 technique is a wonderful tool to use with children as it is easy for them to remember. The objective is for them to feel more mindful, focused and grounded when their anxiety is starting to feel overwhelming.

3-3-3 involves the person identifying 3 objects around them they can see, 3 things that they can hear and moving 3 body parts (ie their fingers, wrists and toes). It works to reconnect the person with their physical surroundings and become aware of their body movements instead of their symptoms of anxiety like intrusive thoughts. Some steps from Choosing Therapy:

Step 1: Focus on 3 Objects You Can See

Focusing on things that you can see helps you become visually aware of your surroundings. You can notice big objects such as a tree or a chair, or you can look for smaller, more discreet objects such as a pencil or a coin. The idea isn’t necessarily to have objects in mind that you want to see, but rather to focus on the world around you. This helps you deal with your anxiety by removing you from the mental chatter causing you stress.

Step 2: Focus on 3 Things You Can Hear

Pinpointing sounds is another great way to help you deal with anxiety. Diverting your attention to your environment can help you transition from a state of inward thinking to one in which you’re connected to your surroundings instead. However, depending on your location, you may have a hard time isolating sounds. Some things to listen for include a clock ticking, clacking of keys on a keyboard, or someone sniffling. If you are somewhere outdoors, you may notice leaves rustling in the wind, cars passing by, or dogs barking.

Step 3: Focus on 3 Things You Can Touch/Move

Lastly, find three things that you can touch or move. These can be within your reach or even parts of your body. Identifying tangible items is one of the fastest ways to ground yourself when you’re feeling anxious. Teaching yourself to focus on the physical environment helps you feel anchored and reminds you to be present.

School Holiday Survival Guide

As the summer holidays approach, this time can be a cause of anxiety for children who are out of routine for 8 weeks as well as their parents and caregivers who may struggle to find things to do.

When you have the added stress of having a child with a disability, activities which other children and their families find fun could have the complete opposite affect due to extra crowd numbers and noise.

Every child is different, so finding the right activity is important. Here are some Adelaide (and surrounds) based activities to consider:

AT HOME

  • Arts and Craft – craft activities, painting, drawing, stickers, chalk
  • Water Play – buckets, cups, boats, balls, paintbrushes
  • Build a Castle – pillows, chairs, table, sheets
  • Create a Reading/Play Nook – move furniture, blankets, pillows, books
  • Sensory Play – shaving foam, play-doh, floof, slime, magnetic sand
  • Gross Motor Play – trampoline, fitball, musical instruments
  • Cooking

FREE COMMUNITY ACTIVITIES

PAID COMMUNITY ACTIVITIES

Helping Special Needs Parents

Caring for a child with special needs is challenging. It can also be thankless, relentless and make parents feel invisible within their friendship groups and families.

The best way to support carers is by making them feel like they are not alone in their struggles. Joining groups that are designed with carers in mind is a good option. I am a big advocate of Carers SA, soon to become the Carer Gateway in April 2020. However, not everyone wants to be a part of a group situation, preferring 1-1 support and familiar people only.

It is important to provide carers with choices about the type of support they need. It might be a peer support group, 1-1 counselling, carer outings or simply family and friend gatherings in supportive environments.

Providing a safe environment for the carer and the person they are caring for will be greatly appreciated and may work to ease the social isolation that many carers feel in their role. Planning inclusive events may require a little extra effort but asking questions of the carer about what would make it a more successful event for them, will go a long way in helping them feel enjoyment and a sense of belonging.

Here are some other practical ways you can help special needs parents.

Be Grateful For What You Have

A short video powerfully depicting the importance of being grateful and mindful for what you have in life.

A little thing you can do to practice gratefulness is to keep a journal and write a point or two each day about the things you were grateful for. It could be as simple as a chat with a friend that made you feel special, a goodnight kiss from your child or a delicious cup of coffee that you didn’t have to make yourself. You will be surprised at how many beautiful moments we overlook each day. Take the time to remember and cherish them. If you wrote 2 each day, there would be 730 happy memories to be grateful for and mindful of each year.