Where to find visuals? Trying to learn to shower.

Hello folks!

It is my first time posting here. Hopefully this is okay. I was diagnosed with autism as a teen but I don’t know if we do levels in Canada. As a young child it was LD not otherwise specified, sensory issues, and explosive child 🙄 don’t know how I wasn’t diagnosed earlier. I’m 25 and living independently but really struggling. In my province you can only get support if you have an intellectual disability and autism and I am borderline 70-80ish IQ so not eligible. Currently fighting to prove that I am disabled enough to need supports, since I’m verbal and can mask okayish in quiet one on one settings it’s been difficult. If anyone came to my apartment or saw me attempt to shop independently they would see that I need support. No private options in rural area.

I really struggle with my hygiene and I want to do better. I probably shower once every two weeks which I know is bad. I used to fill up a bathtub part way and use a cup to put water on my body but now I’m in an apartment with only a shower stall. I get really overwhelmed by the sounds and sensory of the shower and get meltdowns or stim so hard I bang into the shower walls. I also forget what I’m doing so I probably don’t clean all my body, or even half. It takes me a very long time to shower at least one hour but the water is off most of the time while I calm myself or try to remember the next step.

I thought having visuals on shower steps would help me to focus on what I need to do and could make the process smoother and quicker. The less time I’m in the shower the less likely I’ll get overwhelmed. When I was in school the learning centre had visual schedules and that helped me a lot. I don’t know how to find visuals. I guess I could try to make my own but I would need to know the steps for showering to start. Does anyone know where you find visual schedules or step by step guides? Or have a list of steps on how to take a shower? I have a job and can purchase visuals if there are stores that make that sort of thing.

Thank you very much,

Max