Taming Triggers
Tools to Tackle Alice in Wonderland Syndrome
Getting a Handle on Triggers: Managing Alice in Wonderland Syndrome and Its Symptoms
Alice in Wonderland Syndrome (AIWS) is a rare condition that affects perception, often altering how we experience the size, shape, and movement of objects, as well as our own bodies. For those who have experienced it, AIWS can be disorienting, especially for children who may struggle to express or understand these unusual sensory changes. Named after the novel Alice's Adventures in Wonderland, where Alice’s world shifts in unusual ways, AIWS can make objects seem larger or smaller than they are, and sometimes it brings on intense emotional reactions and stress.
My 8-year-old daughter, who experiences both AIWS symptoms and migraines, is navigating this unique condition. While she has not been formally diagnosed with autism, her therapist has observed that she likely falls within the neurodivergent spectrum. This connection between neurodivergence and AIWS has helped us understand her heightened sensitivity and intelligence, and her "big feelings" that often come with these symptoms.
Here, I’ll explore the symptoms of AIWS, common triggers, and practical tips for reducing the frequency of symptoms. These techniques can be helpful for those with AIWS and provide a general wellness approach to those who might never experience AIWS but seek better control over triggers that affect their daily lives.
Understanding the Symptoms of Alice in Wonderland Syndrome
The symptoms of AIWS often vary from one person to another, but some of the most common experiences include:
Size Distortions: Objects appear unusually large (macropsia) or small (micropsia). A child might see a book as the size of a car or their own hands as tiny as doll hands.
Shape Distortions: Objects or body parts may seem to stretch, shrink, or morph, making everyday items or parts of the body feel strange or unfamiliar.
Distorted Sense of Time: Time may feel sped up or slowed down, adding to the disorienting effects of the condition.
Perception of Movement: Objects that are still might seem to move, adding to the sensation of being in an altered reality.
Heightened Emotions: The unfamiliar sensations may cause stress, anxiety, or fear, especially in children who may struggle to communicate what they’re experiencing.
Although many people with AIWS also experience migraines, it’s important to note that AIWS episodes don’t always coincide with migraine attacks.
Common Triggers for Alice in Wonderland Syndrome
AIWS episodes can be triggered by various factors. One effective way to pinpoint these is through a trigger journal, recording daily events and observing patterns that precede episodes. Here are some of the common triggers that have been identified:
Sleep Irregularities: Poor sleep or irregular sleep patterns can exacerbate AIWS symptoms. Prioritizing consistent sleep routines is essential, as well as recognizing times when a child may need extra rest.
Stress: Emotional stress can amplify sensory distortions. This is particularly relevant for neurodivergent children who may already have heightened emotional responses.
Certain Foods: Certain foods, particularly those associated with migraines (like caffeine, chocolate, and some artificial sweeteners), can also be linked to AIWS episodes. A food diary can help identify specific food triggers.
Dehydration: Lack of hydration can lead to headaches and migraines, which, in turn, might bring on AIWS episodes. Encouraging regular water intake throughout the day is beneficial.
Bright or Flickering Lights: Certain types of lighting, like fluorescent lights or screens, can be a trigger. Limiting screen time and exposure to bright lights in the evening can help.
Practical Techniques for Reducing Triggers
While AIWS cannot always be avoided, managing known triggers can reduce the frequency and intensity of episodes. Here are some practical steps to help manage triggers effectively:
Establish a Routine: A predictable routine, especially for sleep and meals, can reduce potential triggers. Create a calming bedtime ritual and prioritize consistent sleep to help the brain and body recharge.
Keep a Trigger Journal: A journal can help identify patterns in food, emotions, activities, and environmental factors that might lead to an AIWS episode. This insight can guide future choices to minimize exposure to specific triggers.
Nourish the Body and Brain: Certain foods can help reduce migraine and AIWS symptoms. Fresh fruits, vegetables, whole grains, and water are essential. Limiting sugar, caffeine, and artificial additives can also be beneficial. Encouraging balanced meals at regular intervals provides the body with steady energy and helps reduce fluctuations in blood sugar that might trigger an episode.
Incorporate Mindfulness Techniques: For children, stress and anxiety can exacerbate sensory distortions. Breathing exercises, gentle stretching, or creative outlets like drawing can serve as grounding techniques to help children feel more in control of their bodies and surroundings.
Limit Screen Time: Reducing screen exposure, particularly in the evening, can ease potential light-related triggers. Blue light glasses, screen filters, and regular breaks during screen time can help protect sensitive eyes and minds.
Encourage Regular Physical Activity: Exercise improves circulation, boosts mood, and helps regulate sleep. Light exercises such as walking or yoga are effective for helping children manage stress.
Create a Safe, Calming Space: Sensory overload can worsen AIWS experiences. A quiet, dimly lit room with soft furnishings can provide a comforting environment when a child is experiencing an episode. Having a designated space can help reduce anxiety associated with AIWS.
Final Thoughts: Managing Triggers and Embracing Self-Care
Managing AIWS is a journey that requires patience, observation, and practical adjustments. For my daughter, keeping a trigger journal and being mindful of her routine has made a noticeable difference. While she still experiences episodes, these lifestyle changes help us feel more in control.
For anyone, even those without AIWS, managing triggers like stress, irregular sleep, and poor diet can be key to maintaining emotional and physical balance. Adopting routines that prioritize rest, mindfulness, and balanced nutrition can help us navigate a fast-paced world with a bit more calm and clarity.
With consistency, support, and a proactive approach, children with AIWS—and their families—can learn to manage symptoms while focusing on health, wellness, and self-care that benefits them for life.
