Elementor #14871

ASD Helping Hands supports autistic people, families and professionals with trusted guidance, education and resources that build confidence, independence and inclusion.

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Breathing reset

Breathe in 6 • Hold 4 • Breathe out 8

Press Start

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My journal

Saved on this phone only.

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How are you feeling right now? What’s on your mind? One small thing that might help

My entries

Entries are visible only on this device unless exported.

Sensory grounding

A quick way to settle your body and mind. Tap each prompt as you do it.

Progress: 0/15

Tip: go slowly — you’re teaching your nervous system “I’m safe right now”.

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My Calm Plan

A simple plan you can come back to. Saved on this phone only.

1) Early signs I’m getting overwhelmed

Tick any that fit, and add your own.

I get snappy/irritable I can’t think clearly My chest feels tight / heart races Noise/light feels too much I want to escape / shut down I start pacing/fidgeting I can’t cope with demands or questions

Other early signs (optional)

2) Things that help me calm

Small, realistic things count.

What helps? My quickest ‘wins’ (top 3)

3) Things to avoid (when I’m overwhelmed)

These are common triggers. Edit to fit you.

Too many questions / talking Being rushed Bright lights / loud noises Lots of people around me Unexpected changes Touch without warning Trying to ‘talk it out’ immediately

Other things to avoid (optional)

4) Support I can ask for

Short scripts can make this easier in the moment.

People I can contact What I want to say (copy/paste script)

My ‘safe place’

Helpful time

Tip: a calm plan works best when it’s simple. Pick a few supports you can actually do, even on a hard day.

My Autism Passport

Saved on this phone only. Use “Save as PDF” to keep a copy.

Fill in

Name

Preferred name

Pronouns (optional)

Date of birth (optional)

Emergency contact

Phone

I’m at my best when… I find it hard when…

Communication

Give me time to answer (pause) Use clear, literal language One question at a time Write it down / show options Don’t insist on eye contact Check I understood (don’t test me)

Best way to communicate

If “Other”, what?

Sensory

Things that bother me

Noise Bright light Touch Smells Crowds

Things that help

Headphones Quiet space Dim lights Fidget Movement break Deep pressure

Stress / overwhelm plan

Early signs

Please do

Please don’t

My calm-down steps (1–3)

Safe place / exit plan

Important notes (optional)

Passport preview

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PDF tip: tap “Save as PDF”, then choose Save as PDF in your print options.

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Quick check-in

How are you feeling right now?