I Know My Own Signals
During the day, I notice when my mind or body starts to feel off. I have learned to take a break when things feel too loud or too fast. Noticing my own signals is a strength I have been building for a long time.
Illustrations still show Sammy.
One-time per story. Takes about 2 minutes.
● Reading...
Sammy's bedroom during the afternoon
I Know My Signals
During the day, I notice when I feel off. I take a break when things feel too fast. I am good at listening to my own mind and body.
bubble ● Reading...
Sammy's bedroom at night with the lights off
When the Lights Go Out, My Mind Keeps Going
At bedtime, when the lights go out, my mind sometimes starts to race. Thoughts about tomorrow, school, or things that bothered me can arrive all at once. When this happens, sleep can feel far away, and my body can feel tight and restless.
At bedtime, when the lights go out, my mind sometimes starts to race. Thoughts about tomorrow, school, or things that bothered me can arrive all at once. When this happens, sleep can feel far away, and my body can feel tight and restless.
My Mind Races at Night
At bedtime, my mind sometimes races. Thoughts about school and tomorrow can arrive all at once. Sleep can feel far away.
pillow 
think ● Reading...
Sammy's bedroom in the evening, sitting up on his bed
Why My Brain Gets Busy at Night
All day, my brain works to keep me safe, and it does not always know when to rest. At night, when the noise of the day fades, worries have more space to surface. Many people, autistic and non-autistic, find that quiet can make thoughts feel louder. My brain is trying to help me, even when its timing feels hard.
All day, my brain works to keep me 
safe, and it does not always know when to rest. At night, when the noise of the day fades, worries have more space to surface. Many people, autistic and non-autistic, find that quiet can make thoughts feel louder. My brain is trying to help me, even when its timing feels hard.
safe, and it does not always know when to rest. At night, when the noise of the day fades, worries have more space to surface. Many people, autistic and non-autistic, find that quiet can make thoughts feel louder. My brain is trying to help me, even when its timing feels hard. Why My Brain Does This
My brain works all day to keep me safe. At night, when things go quiet, worries come up. Many people notice this too. My brain is trying to help me.
safe ● Reading...
Sammy's desk in his bedroom during early evening
A Place for Worries to Live
Some people find it helpful to write down worries early in the evening, before bedtime begins. I can try writing my worries in a notebook each evening, so my brain can breathe and rest. A written worry has a place to live outside my head, and my mind can feel calm.
Some people find it helpful to write down worries early in the evening, before bedtime begins. I can try writing my worries in a notebook each evening, so my brain can breathe and rest. A written worry has a place to live outside my head, and my mind can feel calm.
Writing Worries Down
Some people write their worries down before bed. I can try writing my worries in a notebook so my brain can breathe. A written worry has a place to go, and that can feel calm.
worried ● Reading...
Sammy's bedroom at night, lying in bed with a safe person nearby
Breathing and a Safe Person Close By
Slow breathing at bedtime — in for four counts and. out for six — can signal my body to rest. When a worry feels too heavy to carry alone, I can ask my safe person for help. Adults who care for me understand that bedtime worries are real, even when they do not sound big.
Slow breathing at bedtime — in for four counts and. out for six — can signal my body to rest. When a worry feels too heavy to carry alone, I can ask my safe person for help. Adults who care for me understand that bedtime worries are real, even when they do not sound big.
Breathing and Getting Help
Slow breathing can help my body rest. When a worry feels too big, I can ask my safe person for help. The people who care for me know that bedtime worries are real.
breathe bubble ● Reading...
Sammy's bedroom at night, eyes gently closing
Tonight I Have a Plan
Tonight, I have my notebook, my breathing, and my plan ready for when thoughts race. It is okay if sleep takes time to arrive — rest still helps my brain and body recover. I am learning that my racing thoughts are something I can work with, one night at a time.
Tonight, I have my notebook, my breathing, and my plan ready for when thoughts race. It is okay if sleep takes time to arrive — rest still helps my brain and body recover. I am learning that my racing thoughts are something I can work with, one night at a time.
I Have a Plan Tonight
Tonight I have my notebook, my breathing, and my plan. It is okay if sleep takes time. Rest still helps my brain and body. I am learning to work with my racing thoughts.
breathe Let's take a breath
Breathe in...
Take a moment. You can take some slow, deep breaths when you feel ready.
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