| How to Relieve Wrist Pain from Lifting Posted: 02 Apr 2019 05:00 PM PDT A tender, painful wrist can make it difficult to use your hands. Fortunately, most pain will go away once you've rested your wrists and reduced the swelling. Pain relievers and ice packs will make you more comfortable as your wrists heal. Once they've recovered from the lifting injury, strengthen the muscles in your forearms to prevent another injury. Doing simple stretching exercises, using athletic straps, and lifting smaller amounts can protect your wrists. EditReducing Wrist Pain - Avoid lifting or other heavy activity for several days. If you feel pain after lifting, exercising, or stretching, avoid putting pressure or stretching your wrists until the pain goes away. This can take several days depending on how injured your wrists are.[1]
- Resting the wrists can reduce inflammation and prevent more damage to the muscles around your wrists.
- Some movement may help your wrists, however, by maintaining your range of motion. You can do normal daily activities, such as typing or cleaning.
- Do wrist circles to keep your wrists flexible. As long as you do not have any fractures or tears in your wrist, wrist circles can improve your range of motion, reduce stiffness, and promote healing. To do wrist circles, slowly roll your wrist clockwise up to 10 times. Next, go counterclockwise for 10 times.[2]
- If you need support, wear wrist splints while you do normal daily activities to prevent re-injury. Buy wrist splints from a pharmacy or supermarket. Avoid wearing them for too long, as they could reduce your wrist's mobility.[3]
- Apply ice packs to your wrists. Place ice packs on your wrists and hold them there for 10 minutes. You can do this once every hour for the first 1 to 2 days that your wrists hurt.[4]
- If you don't have ice packs, wrap ice cubes in a wet dish towel and hold these over your wrists. Avoid placing ice directly on your skin.
- Apply heat to your wrists if the pain continues. While ice is best right after an injury, heat can promote healing and reduce pain a day or 2 after the injury. Put heat on your wrists for 15-20 minutes. Turn on a heating pad or soak a towel in hot water.[5]
- For the most benefit, alternate heat and ice on your wrists.
- Get a massage or rub your forearms. Professional massage therapy can relieve wrist pain, reduce swelling, and relieve inflammation. A massage therapist will focus on the muscles in your forearms since these control your wrist movements. You can also rub the inner parts of your forearms near the elbows to get quick relief.[6]
- Take over-the-counter pain relievers. Buy a pain reliever that will reduce inflammation in your wrists and make you more comfortable. Follow the manufacturer's dosing instructions to take ibuprofen or acetaminophen. You may need OTC pain relievers for a few days after injuring your wrists.[7]
- Get medical treatment, if necessary. If you've rested your wrist and taken steps to relieve the pain, but it still hurts after 1 to 2 weeks, contact your doctor. If you have a physical therapist, you can also schedule an appointment with them. You should also get medical treatment if:[8]
- You have sharp pain.
- The pain is too severe to treat with OTC pain relievers.
- Your wrist swells up.
EditStrengthening Your Wrists - Wrap your wrists with a strap or tape. When you're ready to lift again, protect your wrists from injury before you begin. Wrap your wrists with athletic tape or put wrist straps on before you lift. These can relieve some of the pressure you'll be putting on your recovering wrists.[9]
- Do bending stretches to strengthen your muscles. Prevent tension from building up in your muscles by gently stretching before you lift. Keep your forearms and elbows straight while you bend your wrists up. Hold the stretch for 30 to 60 seconds. Bend your wrists in the opposite direction and hold the stretch for 30 to 60 more seconds.[10]
- You can also do this stretch throughout the day to improve your wrists' range of motion.
- Practice rotating your wrists 3 times a day. Bend your elbows to a 90-degree angle and keep the palms of your hands facing down towards the ground. Hold this position for 5 to 10 seconds. Then turn your hands over so your wrists and forearms twist around. The palms of your hands should now be facing up. Hold this position for 5 to 10 seconds. Do 10 repetitions of these twists about 3 times a day.[11]
- Reduce the amount you lift. Start with lighter weights than you're used to lifting and gradually add weight as your wrists become stronger. If you add weight and start to feel wrist pain, take a break and use less weight when you start lifting again.[12]
- Keep your wrists in a neutral position when you lift. Pay attention to how you use your wrists as you lift. They shouldn't be curling or taking on the bulk of the weight. Instead, your wrists should be straight or neutral. Keep the back of your hand lined up flat with your forearm. For example, if you're doing bicep curls, keep your wrists straight as you bring the weights toward you.[13]
- Consider asking a trainer for tips on how to reduce pressure or keep your wrists straight.
- If you're struggling to keep your wrists neutral, you might need to change how you lift. For example, to do push-ups, you can push up on your knuckles to keep your wrists straight.
EditThings You'll Need - Wrist splints
- Over-the-counter pain relievers
- Ice packs
- Wrist straps or athletic tape
EditReferences
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| How to Make Wedding Signs Posted: 02 Apr 2019 09:00 AM PDT There is no better way to make a wedding your own than by making your own signs. Try placing a big sign in front of the venue to announce the event and welcome guests. Also design signs to guide guests, such as by pointing out where to sit or leave gifts. Add your own personal touch to the signs to make the wedding a day to remember! EditTransferring a Printed Design - Purchase plywood boards from a home improvement store. Plywood boards are cheap, so they are commonly used for homemade signs. Preparing the wood isn't necessary, but you can refine it by sanding the wood with a 60 to 80 medium-grit sandpaper followed by a 100 to 180 fine-grit sandpaper. Also try staining it to give it a unique color fitting a formal celebration.[1]
- You can also cut the wood with a handsaw or circular saw if you want your sign to be a specific size.
- Staining is good for darkening and preserving wood. Use a paintbrush to coat the wood in a commercial stainer.
- Create your design on a word processor. Choose a classy font from the drop-down menu and type out the words you want to appear on your sign. Use the size settings to make the words as large as you need them to be on your sign.[2]
- For more space, try flipping the page to landscape mode using the settings tab in the upper-right corner of the screen.
- Make the font big, since people will be reading your sign from afar.
- Print out the design components on paper. For smaller signs, you may be able to print the whole design in 1 document. If you are short on space, break the design into smaller pieces. Print it 1 word at a time so the design looks as big and impressive as it needs to be for a wedding.
- To print 1 word at a time, move the other words to separate word processor files. Then print each file.
- If you print words together in the same document, leave a few spaces between them. You may cut the paper to separate the words, making them easier to arrange.
- Tape the design on top of the sign. Lay your sign down on a flat surface, then arrange your design pages on top of it. Make sure all the words are the right size before you start drawing. Once you are ready, hold the paper down with masking tape.[3]
- You can use graphite transfer paper from a craft store to make the design transfer show up better. Place the matte side face-down beneath the design.
- Outline your design with a sharp pencil. The pencil should be sharp enough that it pushes the lead into the wood, so that you can see the words once you remove the paper. Make sure to trace around all of the letters in your design.[4]
- Hold the pencil down with firm pressure but don't let it tear through the paper.
- Remove the papers from the sign. Peel back the tape to get a glimpse of your design in action. You should be able to see the outline without much trouble. Erase, adjust, and retrace your design as needed until it looks perfect.
- Color the design with markers. Chalk ink markers create bright, white lines that match well with the other art on display, like cake or the bride's dress. Use it to outline the letters a second time, then color them in.[5]
- For more color, try paint or paint markers. All of these supplies are available at most art supply stores.
- Draw additional decorations on your sign. Take a step back and admire your work. You can customize your sign further if it seems a little empty. Consider printing out an image using the same process and tracing it onto the sign. Alternatively, paint on flowers or other decorations by hand to add your own personal flare.
EditPainting a Design with Stencils - Spray paint the sign with a background color. Plywood is the main choice for sign material, although other surfaces work too. Pick up a can of spray paint in a color that is pleasant as a background, such as black. Working in a well-ventilated area, spray the paint across the wood in short, even strokes.[6]
- Wait up to 5 minutes for the paint to dry. Follow the manufacturer's instructions on how long to wait until the paint dries.
- The paint doesn't need to be fully dry, since you'll be applying multiple coats.
- Paint the sign again up to 5 times. Spray painting typically means a few coats of paint. Go over the sign once, then wait at least 5 minutes for the paint to dry a little. Repeat until the sign's coloring looks smooth and even.
- Wait a day for the paint to dry fully. Leave the sign in an area where it won't be disturbed by you, a pet, or the elements.
- Place adhesive stencils over the board. Before removing the adhesive backing and pressing the stencils onto your sign, take a step back and confirm it look the way you want it to. Ask a friend to confirm they can read everything from afar.[7]
- Purchase adhesive stencils at your local craft supply store.
- You may be able to work with non-adhesive stencils. Try to hold these down with masking tape.
- If you can't find a stencil you want, try making a design on a computer or by cutting stencil paper with a craft knife.
- Paint over the stencils with acrylic paint. Make sure you're painting directly over the stencil, and avoid getting paint under the stencil, which could ruin the words. Brush paint until the stencil is fully covered.[8]
- Spray paint works well for larger stencils or if you use painter's tape to protect the space around the stencils.[9]
- Instead of using stencils and acrylics, you can use stickers and spray paint. Peel the stickers and place them on the sign, then spray paint over them. It's a fast way to make a simple sign.
- Remove the stencils immediately after painting them. As soon as you are done paining, peel off the stencils. If you can't to keep them, clean them by washing them in the sink with warm water and whatever dish soap you have on hand. The stencils are reusable, so set them aside in case you need them again.[10]
- If you don't plan on using the stencils again, you can always throw them away.
- Finish the signs with stickers and additional decorations. Now comes the best part. Once you have the basic design in place, come up with ways to personalize the sign for the big event. You can glue on stickers, ribbons, photos, and other decorations. Try holding them in place with decoupage glue, wood glue, or clear tape.[11]
- You can always paint on special pictures or messages. Get creative and make this sign your own.
EditMaking a Chalkboard Sign - Sand the plywood down with a 100 to 180 fine-grit sandpaper. Pick out a solid piece of plywood from a home improvement store or improvise with scrap wood. Smooth it out before attempting to paint it. Rub the entire surface gently with a piece of sandpaper rated between 100 and 180-grit.[12]
- To wear down tough spots on the wood, start with a 60 to 80 medium grit sandpaper. Follow up with the fine-grit sandpaper.
- Signs are most often made out of wood, but you can attempt to make yours out of glass or metal. Follow the same steps but skip the sanding.
- Paint the sign with a roller and chalkboard paint. Pour the paint into a tray and load it onto the roller. Then go over the sign once to coat it. Cover the entire sign, applying the paint as evenly as possible.[13]
- Wait about 2 hours for the paint to dry. Read the manufacturer's instructions on the label to find out how long to wait. The paint should become dry to the touch within 2 hours. Avoid waiting longer, or else the paint will settle completely.
- Sand the paint after it dries. Use the fine-grit sandpaper again. Go over the entire sign to smooth out the paint layer. If you find any difficult spots, use the medium-grit sandpaper first.
- Repeat painting and sanding up to 5 times. Roll on another layer of paint, then let it dry for another 2 hours. The trick is to get the paint to look thick and even. You shouldn't be able to see any wood once you're finished.[14]
- Dry the sign for 72 hours. Set the chalkboard sign aside for a few days. Make sure it's in a location where it won't be disturbed by an accidental passerby, pet, or the elements.
- If your sign is ruined while it's drying, you can simply paint and sand it again!
- Rub chalk over the sign to protect your sign. In order to protect the chalkboard once you've painted it, rub a piece of chalk until you've completely covered the sign's surface. Then, simply remove it with a clean rag, and your sign is ready![15]
- You can repeat this every time you erase your chalkboard for a longer lasting sign.
- Draw your design on the board with chalk. Use the chalk stick to create a quick but temporary design. Chalk ink pencils and markers are other options available to you. These aren't permanent either, but they come in a variety of colors you can use to make brighter signs.[16]
EditCreating a Pointed Sign - Cut the wood to size. First, obtain a piece of plywood, then cut it to the width you want your finished sign to be. The employees at your local home improvement store can help you with this. They can also cut the wood to length if you know how long you want the finished sign to be.[17]
- You can also cut the sign yourself using a hand saw, circular saw, or miter saw. Be sure to take safety precautions, such as by wearing gloves and polycarbonate goggles.
- Trace and cut lines on the end of the wood to create the arrow shape. Draw diagonal lines from about down the longer ends to the center point with a pencil. Once you've drawn your arrow lines, erase and adjust as necessary before cutting.
- You can cut your arrow lines at your local home improvement store or at home.
- The measurements vary depending on your sign. Adjust your lines as needed to make them even.
- If you don't want to cut the wood, you can also simply draw an arrow on the sign!
- Sand the wood with 120 to 180 fine-grit sandpaper. All you need is a single piece of fine-grit sandpaper. Lightly rub down the entire board. It should feel smooth to the touch. If you notice any rough spots, go over them with a 60 to 80 medium-grit sandpaper, followed by the fine-grit sandpaper.
- Color the wood using a wood stainer. Put on rubber gloves before handling a commercial wood stainer. Stir the stainer with a brush, then paint it onto the wood. Go over the entire surface in short, even strokes. Stainer gives wood a dark, refined color that goes well with the lighter colors prevalent at weddings.
- Let the stainer dry for up to 2 days. Read the manufacturer's instructions to find out how long you need to wait. Make sure you set the sign aside so it isn't disturbed.
- Apply another coat of stainer if you want a darker sign. Paint on the stainer the same way you did before. You will need to wait another 2 days for the sign to dry. Set it aside in a safe spot, then use your down time to assemble your design.[18]
- Print your design on a computer if you want a stenciled look. An easy way to create a pointed sign is with the printed transfer method. In this, you create your design in a word document on the computer. Directional signs usually use just 1 word, so keep your sign simple. Make the word the same size as your sign.[19]
- Transfer your stencil onto the sign using a sharp pencil or draw your design directly on the sign. Tape the design paper on top of your sign. All you need is a sharp pencil to finish transferring the design. Trace around all the letters. Press firmly, but don't let the pencil break through the paper.[20]
- Color in the letters using a chalk marker. White chalk markers are contrast well against stained wood, but you can try other colors. Remove the papers from the sign, then use the marker to trace around the letters. Then color them in to finish the design.[21]
- Your sign should look pretty vibrant now. You usually don't need to add any extra decorations here. Keep it simple so everyone realizes the sign is guiding them.
- Get creative! Although wood is a common choice, you can make your signs out of all sorts of material. You can also repurpose scrap material to create unique signs.
- Always think of the end result of your finished sign. Consider the wedding venue, theme, and other decorations and design your sign to match these aspects.
- Be careful when using paint. Work in a well-ventilated area.
EditThings You'll Need EditTransfering a Printed Design - Computer
- Printer
- Paper
- Masking tape
- Pencil
- Chalk ink marker, paint, or other coloring implement
EditPainting a Design with Stencils - Plywood or another surface
- Adhesive silkscreen stencils
- Spray paints
- Stickers, ribbons, or other decorations
- Decoupage glue
EditMaking a Chalkboard Sign - Plywood or an alternative surface
- Fine-grit sandpaper, 100 to 180 grit
- Paint tray
- Paint roller
- Chalkboard paint
- Chalk
- Chalk ink pencils or pens
EditCreating a Pointed Sign - Plywood
- Circular saw
- Fine-grit sandpaper, 100 to 180 grit
- Wood stainer
- Brush
- Computer
- Paper
- Pencil
- Masking tape
- Chalk ink marker or paint
EditReferences
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| How to Fall Asleep if You're Autistic Posted: 02 Apr 2019 01:00 AM PDT Sleeping difficulties often accompany autism.[1] If you're one of these people, don't worry—there are techniques you can use to help you fall asleep. This article is written for autistic people, but it may also be useful to parents of autistic children, people with other disabilities, or non-disabled people. EditPreparing Before Bedtime - Be active during the day. This will help you feel tired by the end of the night. Take a walk, ride your bike, hike on a hiking trail, or explore the neighborhood.
- Even leaving the house can help you feel sleepier at night. Try running errands, hanging out with loved ones, visiting the library, or exploring local attractions. If you prefer routine, perhaps joining a scheduled class, club, or activity would help.
- Give yourself some quiet time to think before bed. If you spend all your time in front of a screen, you might end up getting distracted from important thoughts, and then the thoughts will wait until you are in bed. Give yourself time to process by taking quiet time for yourself each day, without a screen in front of you.
- Avoid taking out your phone every time you are waiting for something, using the bathroom, or doing another mundane task. Instead, process some of the things that happened today. Thinking things over is good for you.
- Start doing quiet activities to relax. Chat with a family member, crochet, draw a picture, eat a snack, read a library book, listen to soft music, snuggle, or do something else that you enjoy.
- Special interests can be relaxing,[2] but also may make it hard to stop. Consider using a timer to remind you to go to bed, or having a family member tell you. Find what works best for you. You may want to do something related to your special interest, such as reading about it.
- Take care of your physical needs. Eat enough food, and use the bathroom. If you are feeling hungry, or feeling like you need to use the bathroom, it can be hard to fall asleep.
- If your family kitchen presents a lot of sensory barriers that make it hard for you to get food, keep non-perishable foods like crackers or trail mix in your bedroom just in case.
- Avoid food and drinks with caffeine in the evening, like tea, soda, chocolate, and apples. These will likely keep you awake.
- Turn off screens at least 30 minutes from your bedtime. The bright lights (especially bluish lights) from a computer screen can trick your brain into thinking that it's still daytime, and thus makes it more difficult to sleep.[3]
- Use a blue light filter on all your devices. Some devices come with built-in blue light filters that you can enable, and others can download apps. Try setting the filter to automatically turn on a few hours before bed, and automatically turn off before you wake up.
- Pick sensory tools that help with relaxation. Swings, sweet-smelling soaps, and other tools can help you unwind.
- Get deep pressure with a weighted blanket, tight clothes, a bear hug, or a massage. Offer to exchange back rubs with someone in your household.
- To feel heat, drink hot chocolate, wear warm clothes, snuggle with someone, or take a hot bath/shower.
- Stim as much as you need to. Stimming is a natural and healthy action that helps you feel balanced. At bedtime, you may use it for self-calming, or to release pent-up energy.
- Rocking, echolalia, squeezing, and humming are examples of stims that can calm you down and prepare you for a good night's sleep.
- Focus your attention on things that calm you, not things that stress you. Avoid engaging in or worrying about stressful things before bedtime, because it may be harder to fall asleep. Instead, do things that make you feel better, like talking to a loved one, doing a favorite activity, or watching cute animal videos.
- If you're struggling to stop thinking about a problem, try talking to a good listener about what's on your mind. If that isn't available, try a self-help app like Wysa for several minutes. If it still continues to be a serious problem, consider anti-anxiety medication.
- Take any needed medication and supplements. Stay on top of any medication regimens. Many autistic people's bodies don't produce enough melatonin naturally, and research shows that melatonin supplements can help autistic people sleep better.[4] This is a low-risk way to correct natural imbalances in your brain.
- Consider doctor-prescribed anti-anxiety medication with caution. If your anxiety is causing you not to fall asleep even after half an hour of trying, a very small dose of prescription medication like Xanax may allow you to fall asleep. Be careful, though, because these drugs can be addictive. Always follow your doctor's advice.
EditCreating Your Bedtime Environment - Create a peaceful atmosphere. Darken your room as much as possible, and turn on some quiet music or a CD with calming nature sounds. This will help tell your brain that it is nighttime, and it's time to go to sleep.
- If total darkness bothers you, get a night light, so that you can see if you wake up in the middle of the night.
- Keep things quiet. Some autistic people have trouble sleeping due to sensory processing issues. Here are ways you can minimize noise:
- Play white noise. You can play it from a website, or find an app for your phone or computer for free.
- Wear earplugs to bed. Within a few days, you should be used to having earplugs in your ears.
- Stuff a piece of cloth underneath the door to block outside noise. Try a rug, blanket, or towel.
- If noise comes from the other side of a wall, place a body pillow between the wall and your head. This will block some sound.
- As a last resort, wear earmuffs to bed. These will make you sweaty, but will block sound.
- Surround yourself with comfortable textures. Wear comfy pajamas,[5] use sheets that don't feel bumpy or stiff, and place soft pillows on your bed.
- If you dislike the feeling of pajama legs shifting up your leg, try wearing shorts or no bottoms, or wearing thick socks to bed. During winter, many general stores sell fuzzy socks.
- Cut the tags off of your pajamas and stuffed animals.
- Keep a notepad next to your bed. If your mind wanders to worries or creative thoughts, you can use the notebook to record them. Write down any important thoughts, so that you can stop worrying about them and relax.
- When worrying, ask yourself: "What can I do about this tonight?" Answer honestly. Your answer may be "stop worrying about it and get a good sleep." If this is the case, then stop ruminating on it and focus on something else that is pleasant.
- Imagine relaxing things: nature, your favorite location, or your loved ones. Think about all the aspects of them that you love.
- Consider how you'll handle the need to stim in bed. If you tend to lie awake for a while, you may get the urge to stim.
- For wandering hands, try placing a textured thing on your bed. For example, take a favorite stuffed animal or toy to pet and rub.
- If you rock or shake in bed, try buying a stuffed animal that vibrates. Holding it will allow you to feel input, without requiring movement, so it won't hinder your ability to fall asleep.
- Don't play on a phone or computer while trying to fall asleep.[6] The bluish light from the screen will make you feel less tired, and the distractions of the internet can keep you up later than you intended. Instead, keep books at your bedside. Try peaceful stories or nonfiction that will help you fall asleep faster.
EditAdjusting Routines and Lifestyle - See a doctor if you are following this advice, but still struggling to fall or stay asleep. Everyone needs a good sleep at night, so if you aren't getting it, that's a serious problem. Autistic people are at higher risk for some disorders that can interfere with sleep, and things can get better with appropriate treatment. Ask your doctor for advice. You may have...
- Follow a consistent schedule. Go to bed around the same time every night, and set your alarm clock for the same time in the morning. Getting a consistent sleep schedule will help your body fall into a natural routine.
- Take steps to reduce stress in your life. Stress can make it more difficult to fall asleep and stay asleep. Consider what stresses you out the most in your life, and try to reduce it. Consider what makes you happy, and spend more time doing those things.
- Spend time with loved ones in quiet, peaceful environments.
- Set aside time to enjoy your special interests. Your special interests matter, and engaging with them will help your mental health.
- Think about whether you're pushing yourself too hard, or worrying too much. Listen to your self talk and seek to improve your self-esteem.
- Allow yourself to be autistic in public.[7] Excessive self-monitoring will take away energy from other, more important things.[8][9] Being visibly autistic can be frightening, but it's also freeing.[10]
- Come up with a routine to follow before bedtime every night. When you start following the routine, it will signal that it's time to wind down for the evening and prepare to go to sleep.
- Use the quiet time in bed as an opportunity to practice relaxation exercises. This will help you become good at the exercises for daytime use, and make you feel tired at night.
- Practice progressive relaxation in bed.
- Take deep breaths, originating from your belly. Listen to your breathing and imagine that it is the sound of ocean waves crashing over your body and receding.
- Imagine that you are in one of your favorite places. Think about what you see, what you hear, smell, touch, etc. Imagine it in great detail.
- If you use lots of sound-blocking techniques, you may not be able to hear a regular alarm clock. Try placing a vibrating alarm clock in a pajama pocket, pillowcase, or the side of a tube sock.
- Modify the room temperature as needed. If you tend to get hot at night, have the air conditioning start running 30 minutes before bedtime.
- Consult your doctor if you have long-lasting sleeping problems. You may have a circadian rhythm sleep disorder, anxiety, or another problem.[11]
EditRelated wikiHows EditReferences
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