Libby Public School Series: Self Regulation How does your engine run part 3

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In part one I talked about the engine levels used to label states of regulation How does your engine run part 1. In part two I discussed recognizing triggers How does your engine run part 2. Today I am talking about changing the engine levels from low and high to just right. There are many strategies and interventions that can help. Today I will primarily talk about the senses and how we can use them to change states of regulation.

There are many things we do to regulate ourselves without realizing that is what we do. When you are tired and have no energy do you make a cup of coffee and turn on some loud music?  Do you go for a walk when you are overwhelmed or stressed? Are you a gum chewer or a doodler?  
Becoming more aware of the senses and reflect on your own build in regulation strategies can help you get started in helping your child regulate.We often change how we feel and thus change our engine level by accessing the senses.  What do you as a parent use to regulate yourself?

 Often times when a child is dis-regulated we tend to try to pull them out of it by talking to the child. This generally does not work or may even make the child more dis-regulated, they may go from being out of control  to shutting down and crawling under the table (yellow line). They may be laying on the floor and not wanting to do anything to jumping up and running away (purple line)
What we would like to do is teach the child the strategies to regulate when they are in the just right state and have them available or offer them when needed, preferably as you notice the engine level changes when the child first gets triggered How does your engine run part 2 rather than waiting for a total escalation and or shut down.  
The Senses:

  • Eyes; to see 
  • Ears; to hear
  • Mouth; to taste
  • Nose; to smell
  • Skin; to feel/touch
  • Body Awareness: where is the body in space; to move

Finding the right strategy is often a matter of trial and error, and what works today may not work tomorrow. When  trying out a strategy only pick one or two at the time to work on.

Increase your engine level (blue to green): These tend to be activities that require increased activity to get the system moving, they are generally faster with more energy. Be careful though, too much activity can make the child shoot past the "just right" to out of control 
  • Eyes; Turn on the lights, 
  • Ears: Listen to upbeat music e.g. hard rock loud bass uneven beat
  • Mouth; Eat chewy foods (gum, jerky, dried out licorice), crunchy foods (pretzels),  candy (sour lemon drop, peppermint)
  • Nose: smells such as coffee, spices, mint tend to arouse the system
  • Skin: Take a cool shower, wash your face with cold water, rub your skin or clothing vigourisly
  • Body Awareness; Heavy work (push - pull - lift), high energy movement (keep in control, run, jump, swing, dance.
Decrease your engine level (red to green) These are activities that calm the senses and the body down, they tend to be rhythmic and slower in nature
  • Eyes; Dim the lights, clear all distractions (a clean desk to work at, face the wall), read a book or look at pictures 
  • Ears: Listen to calm music (60 beats per minute, classical music), Wear ear plug or noise cancelling head phones, avoid loud places
  • Mouth; Sweet food (candy, fruit), get a drink of water
  • Nose: sweet smells (vanilla, baked goods)
  • Skin: Take a warm or hot shower, wash your face with warm water, rub your skin or clothing rhythmically, scratch your head, fidget toys with a variety of textures (soft, bumpy,)
  • Body Awareness; Heavy work (lifting push pull) go for a walk, slow rhythmic movements (deep breathing, tai-chi), yoga 

Two quick and easy  Take 5"  strategies that can be done anywhere at any time;
  1.  5 things you can see
  2.  4 Thins you can hear
  3. 3 things you can feel
  4. 2 things you can smell
  5. 1 thing you can taste
  • Breath in 1-2-3-4-5 
  • Breath out 5-4-3-2-1

Our engine levels will naturally change throughout the day we may be full of energy, tired or hungry, obstacles and triggers come and go. You can use some of the suggestions above on a regular basis to maintain a baseline regulation or to use as a tool to get ready before sitting down to do (school)work, or you can use them as needed when you need to speed up or calm down.

 Over the next month I will be posting twice a week talking on a variety of activities and or strategies that build on the information posted in April.Check back to see more on yoga, outdoor play, mindfulness, bubbles, balls, puzzles, oldies, writing and drawing and summer fun

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