my space kit

As an autistic and disabled individual who has a hard time accommodating herself and communicating her needs, this kit has saved me more than once. More than that, it's an encouragement to know it's in my purse if I need it. It gives me the motivation and empowerment I need to do difficult things. What am I referring to? My diy kit is complete with cut-up index cards that say different things. Ready to get into it?

Card 1: my mantra

I am allowed to take up space. I am allowed to rest. I am allowed to need help. Accommodations are not special treatment; they are what make participation possible. I am not difficult. I am disabled. and I deserve care.

Card 2: introduction (in case I need to explain something while having a verbal shutdown)

Hi! My name is Ruby! I am autistic and disabled/ I experience fatigue, pain, and sensory overwhelm. I may need:

-to wear earplugs or headphones

-step away from loud or chaotic spaces

-to sit during activities or rest instead of participating

-quiet time. fidgets, etc.

I'm doing my best to be a part of things, I just need support to do that. (This card, among others, was made specifically with summer camp in mind)

Card 3: overstimulation emergency card

I'm overstimulated. I need to step away. Please don't talk to me right now. I'm okay, I just need quiet. Thank you for your understanding!

Card 4: encouragements

-it's okay to take off your mask at home (autistic masking)

-you are doing hard things

-breaks are important

-It's okay to say no

-your needs matter

-your needs are real

-you will be okay

-your pain is real

-your pain is hard

Card 5: things to help the pain and fatigue

-hydrating (especially with electrolytes)

-heat pack for fatigue

-cool pack for inflammation

-massage

-stretching

-deep breaths

-pain meds

-compression garments

-rest

Card 6: asking for support

"I'm feeling overstimulated. Can I take a few minutes somewhere quiet?"

"I'm feeling fatigued. Is it okay if I sit this activity out?"

"my body's giving me a hard time today. Can I take it slow?"

"I want to participate, but I'm having a hard time right now."

(I want to clarify that asking for support doesn't mean that if people bulldoze over your needs, it's a way to welcome your advocates into your experience and allow them to help you.)

Card 7: explaining accommodations

"I'm autistic and I use earplugs/fidgets/breaks to stay regulated."

"I sit often because of pain and fatigue, so that I can still participate later."

"I can have trouble socializing, and I'm really exhausted right now. Can we talk later?"

"I don't participate in some activities because of health issues, but I'll watch."

Card 8: exit scripts

"I need to step out, I'm getting overwhelmed."

"I'm gonna go take a break, I'll come back when I'm feeling better."

"this is all a little too much for me, I'm going to step out."

"would it be okay if we paused this conversation? I need to take a break."

Card 9: breathing exercises

Box breath- in for 4, hold for 4, exhale for 4, hold for 4

Breathe in, quick, sharp breath in, breathe out

Soothing breaths- breathe in, breathe out, repeat

Card 10: meltdowns and shutdowns (to give to someone if not able to speak and need to explain)

Sometimes I experience sensory and emotional overwhelm, leading to a meltdown (intense emotional release) or a shutdown (withdrawal)

signs: difficulty masking, lack of eye contact, sudden emotional outburst, inability to speak, skin twitching, convulsing, gasping for breath, staring into space (these might be different for you, but these are some of my signs)

What to do:

-go somewhere quiet

-nonverbal communication (ask me yes or no questions)

-don't touch me without permission

-tell me I'm safe (this is a really scary experience)

-whisper

notes:

-my breathing can be irregular,, but don't worry

-I may pop my jaw, knuckles, bones, and/or rub and pinch my skin

So that's my space kit! It's been so helpful to me since I made it. I haven't had to use all the cards, but it's comforting knowing that they are there if I need them. Feel free to steal this idea if you want and adapt it for your needs.