You do not have to work out exactly what is wrong before
you can make things a little easier.
Start with what you notice. Choose the option that feels
closest. Inside each one you can explore what might be
contributing and some small things that may help.
What feels closest right now?
Choose a box to open it. You do not have to choose
perfectly, and more than one may fit.
Several things can be true at once.
You might be exhausted but wired, sensory overloaded and
irritable, anxious because you are in pain, or unable to
think while your thoughts are still racing. Start wherever
seems easiest.
ANOTHER WAY TO NOTICE WHAT IS HAPPENING
What might your system be doing?
Another way of noticing what is happening is to look at
your level of activation. This is only one part of the
picture — sensory needs, neurodivergence, pain, illness,
sleep and physical capacity can matter too.
You do not have to fit neatly into one state.
Activation can change through the day. Some people also
experience mixed states — for example, feeling physically
exhausted while thoughts remain fast or the body still
feels activated.
Still not sure what is driving it?
You can approach the same experience from different
directions. You do not need to decide whether it is
physical, emotional, sensory or neurological before
making things easier.
♡
Could Your Body Need Something?
Check sleep, food, fluids, pain, migraine, illness,
temperature, medication effects, physical exertion
and other body needs.
Open anything that sounds close. Each one gives you
a little more information and one practical place to start.
Useful supports to consider
♡ Could your body need something?
Sleep, hunger, fluids, pain, migraine, illness,
medication effects, temperature, hormonal changes,
autonomic symptoms and physical exertion can all affect
how manageable things feel.
Neurodivergence matters too.
Regulation does not always look quiet or still. Pacing,
rocking, fidgeting, repeating, using headphones, seeking
pressure, reducing eye contact, engaging deeply with an
interest or moving away from conversation may be regulating
for some people.
The aim is not necessarily to look calm. The aim is to
find a state that is more workable for your body and brain.
If you want to learn more
Try one small change, then notice.
You might reduce a demand, change the environment, rest,
move, eat or drink if needed, use a familiar support,
seek safe connection or give yourself some lower-demand time.
If it helps, that is useful information.
If it does not help, that does not mean you did it wrong.
It may simply mean that particular support did not match
what your system needed at that moment.
A USEFUL ALPIMS QUESTION
“What is the smallest change that could make this moment
more manageable?”
Important
This page is a reflection and support tool, not a diagnostic
assessment. Similar experiences can have many different causes.
New, severe, persistent or significantly changing physical
or psychological symptoms should be discussed with an
appropriate health professional.
If you are in immediate danger, experiencing a medical
emergency, or at risk of harming yourself or another person,
seek urgent professional or emergency assistance.