Emotional Regulation Techniques for Autism and DID

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Follow the acronym SNACK to learn this emotional regulation technique for your recovery process. As someone with autism and DID, we love how concise this method is.

Learning about your window of tolerance is a key lesson in emotional regulation and understanding it enhances all trauma stabilization techniques if you have autism and DID.

Alternate nostril breathing calms your parasympathetic nervous system and regulates your vagal signaling. This type of breathing is very helpful for autism and trauma.

Sound can be an awesome way to create emotional regulation, especially if you have auditory sensitivity from autism and trauma.

With both autism and trauma, Dr. Massimino's EMDR meditations are helpful emotional regulation and trauma stabilization techniques. "Meditation #2: Container & Safe Calm Place" is our favorite.  Note: If you have aphantasia, these meditations will be difficult or impossible.

These guided meditations on Audible by Belleruth Naparstek will help calm your anxiety and panic, which is helpful for autism and PTSD.  Note: If you have aphantasia, some of these meditations will be difficult or impossible.

These guided meditations on Audible by Belleruth Naparstek  are helpful for autism and PTSD. When she describes the "gentle loving beings," imagine that these are the other parts of your DID system. Note: If you have aphantasia, some of these meditations will be difficult or impossible.

Dialectical Behavior Therapy (DBT) teaches many excellent emotional regulation skills and trauma stabilization techniques which are crucial if you have autism and DID.

This is an excellent resource for learning emotional regulation skills and it can help in your childhood trauma recovery process even if you have both autism and DID.