Tuesday November 12, 2024 | Setting Boundaries and Coping with selective mutism

Here are some tips for setting boundaries and coping with selective mutism:

• Identify your needs

  Consider what you need emotionally, mentally, and physically to feel safe, heard, supported, and seen. You can use a boundary circle to help you identify your limits. 

   
• Talk to a mental health professional

  Cognitive behavioral therapy (CBT) is a type of talk therapy that can help people with selective mutism. Speech-language therapy may also be helpful. 

   
• Be patient with yourself

  It can be frustrating to not be able to communicate how you want to, but try to be patient and reward yourself for taking small steps. 

   
• Prepare for new situations

  When approaching new settings, allow yourself some time to warm up and don't feel pressured to speak right away. 

   
• Break down events

  When anticipating an event, break it down into its components and write each one on a post-it note. Then, sort the notes into three columns: things that don't worry you, things that worry you a bit, and things that worry you a lot. 

   
• Ask forced-choice questions

  After some warm-up time, ask a question that gives the person two options to choose from. This can help them speak up in a low-stakes situation.