Aug 15 min read

Engaging with Your Emotions: A Practical Guide

For many ADHD & autistic individuals, understanding and engaging with emotions can be challenging, especially if you experience alexithymia, which makes it hard to identify and describe your feelings. Emotions can be complex and overwhelming, but engaging with them is essential for emotional well-being. Here’s a step-by-step guide to help you engage with your emotions, even if naming them is difficult.

1. Recognize Physical Sensations

Emotions often manifest as physical sensations in the body. Start by paying attention to how your body feels in different situations. Here are some steps to help you tune into these sensations:

Find a Quiet Space: Sit or lie down in a comfortable, quiet place.
Scan Your Body: Close your eyes and mentally scan your body from head to toe. Notice any areas of tension, warmth, cold, or other sensations.
Note Patterns: Over time, try to notice if certain physical sensations repeat in specific situations. For example, a tight chest might indicate anxiety, or a warm feeling might suggest contentment.

2. Use Sensory Activities

Engage in activities that help you connect with your senses. These can help you become more aware of your physical and emotional state:

Grounding Techniques: Hold a comforting object, like a soft blanket or a stress ball. Focus on how it feels in your hands.
Mindful Eating: Eat a piece of fruit or a snack slowly, paying attention to the taste, texture, and smell.
Nature Walks: Spend time in nature, noticing the sounds, sights, and smells around you.

3. Create a Sensory Diary

Keep a sensory diary to track your physical sensations and any related thoughts or experiences:

Log Sensations: Write down what physical sensations you notice throughout the day. Include details about what you were doing or thinking at the time.
Reflect on Patterns: Review your entries regularly to identify any patterns or recurring sensations.

4. Use Visual Tools

Visual tools can help you engage with your emotions without needing to name them:

Emotion Wheels: Use an emotion wheel with colors and faces representing different feelings. Even if you can’t name the emotion, you might recognize a facial expression or color that resonates with your experience. This is my personal fave.
Art Expression: Draw or paint to express how you feel. Use colors, shapes, and lines to represent your emotions visually.

5. Practice Emotional Acceptance

Accepting your emotions, even when you can’t name them, is important. Here’s how:

Acknowledge: Notice and acknowledge the presence of your emotions without judgment. It’s okay to feel whatever you’re feeling.
Validate: Remind yourself that all emotions are valid and part of the human experience.

6. Use Movement and Music

Sometimes, moving your body or listening to music can help you connect with your emotions:

Dance or Exercise: Engage in physical activities like dancing, yoga, or walking. Pay attention to how your body feels before, during, and after the activity.
Music: Listen to different types of music and notice how they make you feel. Create playlists for different moods or times of day.

7. Seek Professional Support

If engaging with your emotions feels overwhelming, consider seeking support from a therapist or counselor who understands autism and alexithymia. They can provide personalized strategies and tools to help you connect with your emotions.

8. Use Technology

Apps and online tools can help you track and engage with your emotions:

Mood Trackers: Use mood-tracking apps to log your daily emotions and physical sensations. These apps can help you identify patterns over time.
Guided Meditations: Try apps that offer guided meditations focused on mindfulness and body awareness.

Conclusion

Engaging with your emotions, especially when you have alexithymia, requires patience and practice. By focusing on physical sensations, using sensory activities, and employing visual and movement-based tools, you can begin to connect with your emotional experiences in a meaningful way. Remember, it's okay to take small steps and seek support when needed. Over time, these practices can help you build a better understanding of your emotions and improve your emotional well-being.

Do you need help on your journey? Book a 15 min intro call to see how our team can best support you!

FURTHER READING:

For those interested in delving deeper into the fascinating connection between hypermobility and neurodivergent conditions like ADHD and autism, here is a list of resources and readings:

Books

"The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk

This book explores how trauma affects the body and mind, including insights into sensory processing and neurodevelopmental conditions.

"Driven to Distraction (Revised): Recognizing and Coping with Attention Deficit Disorder" by Edward M. Hallowell and John J. Ratey

A comprehensive look at ADHD, offering insights into its causes and treatments, with useful information for understanding coexisting conditions like hypermobility.

"Uniquely Human: A Different Way of Seeing Autism" by Barry M. Prizant and Tom Fields-Meyer

An exploration of autism that emphasizes understanding the experience of autistic individuals, which can be beneficial for those looking to understand the overlap with hypermobility.

Articles and Research Papers

"Joint Hypermobility and Anxiety: The State of the Art" by Jessica Eccles, et al.

This research paper delves into the connection between hypermobility and various psychological conditions, including anxiety and ADHD.

"The Relationship Between Autism and Joint Hypermobility" by Isobel Heyman, et al.

An academic study that investigates the prevalence of joint hypermobility in individuals with autism.

"Proprioceptive Dysfunction in Joint Hypermobility Syndrome and Ehlers-Danlos Syndrome Hypermobility Type: Implications for Therapy" by Helen Reinhold and Nigel S. A. Langley

This article explores proprioceptive issues in hypermobility and their implications for therapy, relevant for understanding sensory processing in ADHD and autism.

Disclaimer:

I have used AI assistance to craft this post, incorporating my own thoughts and voice. The tools and strategies mentioned are ones that I genuinely use and have thoroughly vetted.

The information provided in this blog post is accurate and up to date at the time of publishing. It is essential to recognize that research in the field of ADHD, Autism, and other forms of Neurodivergence is continuously evolving, and new insights may emerge over time.

Please bear in mind that the content of this post is not intended to serve as a diagnostic tool. It is purely for informational purposes and should not be considered a substitute for professional medical advice or consultation. If you suspect or are living with ADHD, Autism, or any other form of Neurodivergence, I strongly urge you to seek guidance from a trained medical professional or qualified healthcare provider who can provide a proper evaluation and personalized recommendations based on your individual circumstances.

Every individual's situation is unique, and the information presented here may not apply to everyone. Therefore, I strongly encourage you to consult with a medical professional or trusted healthcare provider for accurate diagnosis, guidance, and tailored support. Your well-being is of utmost importance, and seeking expert advice is crucial to ensure you receive the best care and support for your specific needs.