Tuesday March 25, 2025 | How to cope with selective mutism without support? :'(

It's time for me to cope with SM as an adult without support.  But I truely believe that I have other problems too!  My doctor already said I have panic disorder back in 2017.  My doctor in Houston said that I have tourette like symptoms but not tourette's persay.  The diagnoses are auditory processing difficulties and selective mutism.  I truely believe that I have asd, autism and asperger's syndrome.  I think I just have selective mutism for life now I think.  It's just time to start self-soothing myself any way that I can do that.  

you can practice self-soothing techniques like mindfulness, gradually expose yourself to social situations, and learn nonverbal communication skills, while also rewarding yourself for small milestones. 

Here's a more detailed breakdown of coping strategies:

1. Self-Soothing and Anxiety Management:

• Mindfulness and Meditation:

  Practice mindfulness techniques like deep breathing, meditation, or relaxation exercises to manage anxiety and build comfort in various situations.
• Breathing Exercises:

  Use breathing exercises to calm your nerves and reduce anxiety in the moment.
• Relaxation Techniques:

  Incorporate relaxation techniques like progressive muscle relaxation or visualization to help manage anxiety. 

2. Gradual Exposure and Social Interaction:

• Gradual Exposure:

  Start by exposing yourself to feared speaking situations in a controlled and manageable way, gradually increasing the complexity of interactions.
• Practice Speaking Alone:

  Begin by practicing speaking alone, then with a trusted friend, and gradually increase the number of people and the complexity of the interaction.
• Talk to Familiar Faces:

  Focus on talking to people you are comfortable with in social settings to build confidence, then gradually progress to more challenging scenarios.
• Reward Yourself:

  Reward yourself for achieving small milestones, such as speaking in a public setting, to reinforce positive behavior. 

3. Nonverbal Communication:

• Develop Nonverbal Skills:

  Enhance your nonverbal communication skills, such as gestures, facial expressions, and written notes, to express yourself and participate in social interactions. 
• Augmentative and Alternative Communication (AAC):

  Consider using AAC strategies like gestures or symbols to temporarily aid communication in challenging situations. 
• Texting and Email:

  When meeting new people, consider communicating via text or email until you feel more comfortable talking face-to-face. 

For individuals with selective mutism, self-soothing and coping skills involve strategies like taking breaks from triggering environments, practicing relaxation techniques, and engaging in activities that promote comfort and reduce anxiety. 

Here's a more detailed breakdown of self-soothing and coping skills for selective mutism:

Self-Soothing Techniques:

• Breathing exercises:

  Deep, slow breathing can help calm the nervous system and reduce anxiety.
• Meditation and mindfulness:

  These practices can help individuals become more aware of their thoughts and feelings, allowing them to manage anxiety more effectively.
• Relaxation exercises:

  Techniques like progressive muscle relaxation or guided imagery can help reduce physical tension and promote relaxation.
• Visualizations:

  Creating positive mental images can help shift focus away from anxiety-provoking thoughts and promote a sense of calm.
• Taking breaks from triggering environments:

  When feeling overwhelmed, stepping away from situations that cause anxiety can help reduce stress.
• Engaging in calming activities:

  Activities like listening to music, reading, or spending time in nature can help promote relaxation and reduce anxiety.