For a WHILE I struggled with showers, and I had no idea why. there were little to no resources, and the ones I did find barely helped. For anyone whos struggling with similar, here's my advice.
VISUAL
-The lights may be too bright, try showering in the dark or with minimal lights. I have LED lights that make it fun. (This can also help if you have dysphoria!)
-I heard putting pretty things, plants, etc. can also help make the experience a little less bad.
AUDITORY
-Is the shower too loud? Finding a good pair of earplugs that wont fall out could help!
-Putting on music while showering helps redirect and make it at least a little enjoyable, though I found I got stuck a bit due to task inertia.
TACTILE
-Try sitting or getting a shower chair, it may be infinitely easier. For the longest time, I had no idea that standing for that long in one place was causing me pain and discomfort. As soon as I realized and started sitting, things got so much easier.
-A big one for me was temperature. It was too cold and too much of a heat difference when I got out, which caused me quite a few meltdowns. I have multiple suggestions for this.
-A space heater can warm your bathroom so it isn’t so frigid! a towel heater can be a massive difference, too. (Make sure to unplug these after you're done, and be careful to keep water away from any electrical components!)
-Drying off before physically leaving the shower makes it significantly less hellish. Not only do you stay in the heated area, you also don't have the excess water making you colder.
-Slowly turning the water colder so you can acclimate to the temperature helps so much too!
-The feeling of the water hitting your skin is bad for many. Some have recommended rain shower heads, but if you don't like those, you could always try flow restrictors!
OTHER
-If you don’t have enough spoons, there is no shame in making it easier. Dry shampoo, cleaning yourself off with wet towels, just washing your hair and taking baths instead are all good options! Remember; something is better than nothing.
-You can make the experience fun with music, fun lights, fidgets and/or toys, really anything! (just make sure they're not electrical or slipping hazards.)
-Racing with someone else to see who can finish first is a great tool. Timing yourself can also be good, but I’ve found that can be difficult for some. (just make sure you're being careful not to slip!)
-Having a set routine and/or planning out when you're going to shower can be very helpful for making it easier to transition.
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