Self-care and wellbeing

When you are neurodivergent, emotional health and wellbeing are extremely important. It can be easy to feel overwhelmed and exhaust yourself, so sometimes you need to put yourself first and protect your peace.

Just as the neurodivergent people are diverse, so are the methods and strategies we need to use in order to keep ourselves mentally well and healthy.

Research has found that neurodivergent people are more likely to face mental health problems than neurotypical people. While it is important to seek mental health support when you need it, having small tools and hobbies can help you to feel more at ease when the big things get too much.

Everyone is different and has their own ways of decompressing and taking care of their wellbeing. However, the ideas below might help.

Breathing and relaxation exercises

Having certain breathing exercises ready can help centre your mind. Whether this is through meditation or just focusing on breathing while doing something else, breathing and relaxation exercises can relieve stress and relax your body and mind.

Finding the right kind of breathing exercise is dependent on you, your physical health and your neurodevelopmental condition, but there are many different styles of accessible breathing exercises are available, especially on YouTube and online.

You can also read more in this helpful article about breathing strategies from Ambitious About Autism.

The following NHS websites also include information and ideas for breathing and relaxation exercises:

Diary taking and journaling

It may not be for everyone, but writing personal thoughts and feelings can help clear the mind.

Thanks to modern technology, resources are available to assist in these everyday issues if the pen and paper option is not suitable.

Diary taking and journalism

Planning ahead

Some neurodivergent people benefit from having lists or a plan to assist in their everyday activities. Autistic people, for example, can sometimes find it incredibly difficult to navigate a neurotypical world, and not having a plan in place can be very overwhelming.

While paper and pen writing may not be practical, or may be difficult for many, app stores tend to offer lots of different apps for everyone. ‘Worry Tree’ is great for those who suffer with general anxiety because it allows you the space to think deeply and understand your worries while offering solutions if you would like them.

Hobbies and fun activities

Just like neurotypical people, every neurodivergent person has their own unique set of interests, but some neurodivergent people – for example, autistic people – can have a highly focused level of interest (sometimes referred to as ‘hyperfixations’).

These involve interests or hobbies that are engaging to that particular person. They may be on a topic that requires in-depth research. It might involve needing to know everything about that particular subject, or collecting items related to that interest (such as someone who’s interested in Star Wars collecting merchandise from Star Wars).

Giving yourself the time and energy and allowing yourself to invest, engage or participate in these special interests can help you to relax and feel that important sense of comfort and stability.

Create a sensory kit

These kits can include items to help you handle the outside world. For example, accessibility tools like headphones can be kept in a sensory kit. Also, items like a soft toy or other comfort items.

These items can be anything that helps to assist a person in their daily life. Even if they’re not needed that day, they’re good to have available.

This video, while child-orientated, gives some great examples of what to put in a sensory kit if you feel stuck on what to start with.

More tips and advice about sensory resources

Connect with others

Talking to other people with shared experiences can help you to feel understood and supported. It isn’t always easy to meet people who share similar experiences, but peer support groups and activities can help.

“Finding your voice brings confidence and vulnerability. But there will be others who are feeling the same as you. There is no need to feel ashamed of who you are.”

Kit