Stress Awareness Month. Part 2: Adapting and Supporting Neurodivergent People Through Stress
- Sarah Hardy
- 2 days ago
- 3 min read
Understanding how stress shows up for those with Autism, ADHD, and Dyslexia is only part of the solution. The next step is learning how to adapt and offer meaningful support—both to yourself and to others.
When stress hits, a one-size-fits-all approach doesn’t work. We need strategies that are personalised, compassionate, and realistic.
Creating Supportive Strategies for Neurodivergent Stress
The aim isn’t to eliminate stress entirely—it’s about managing it more effectively and learning how to recognise when it’s building before it reaches a crisis point.
Here’s how to approach it:
1. Recognise Your Triggers and Patterns
Stress triggers for neurodivergent individuals are often unique. Taking the time to understand your own patterns can be a game-changer.
Ask yourself:
What tasks or situations consistently cause you stress?
When are you most likely to feel overwhelmed or shut down?
Are there specific environments or social interactions that drain you quickly?
Understanding your triggers allows you to develop preventative strategies rather than always reacting in the moment.
2. Develop Personalised Coping Strategies
What works for one person might not work for another. Tailoring coping strategies to your own experience is essential.
For Autism:
Reduce sensory overload by using noise-cancelling headphones, sunglasses, or familiar scents.
Stick to routines where possible or have a fallback plan for when routines are disrupted.
Use clear communication and boundaries to manage social interactions.
For ADHD:
Break tasks into smaller, manageable chunks to reduce overwhelm.
Use external tools like planners, reminders, or accountability partners.
Practice self-compassion when focus or motivation fluctuates.
For Dyslexia:
Break down written tasks into shorter, clearer steps.
Use assistive technology such as text-to-speech or speech-to-text tools.
Take regular breaks to avoid mental fatigue.
3. Build a Toolkit of Low-Effort Alternatives
Some days, your energy levels will be low. Having a set of lower-effort alternatives ready can make all the difference.
For example:
Cooking: Batch-cook meals on good days, or keep no-cook options ready for high-stress days.
Communication: Opt for text messages or voice notes over lengthy emails or calls.
Productivity: Use templates or structured routines to reduce decision-making fatigue.
Creating a “toolkit” means having practical, realistic options available when full effort isn’t possible.
4. Self-Compassion and Boundaries
No strategy will be perfect all the time. Giving yourself permission to adjust, rest, or opt out when needed is vital.
Remember:
Productivity is not the only measure of worth.
Rest and recovery are part of progress, not a deviation from it.
Setting boundaries—even with yourself—is a form of strength, not weakness.
5. Supporting Others
If you’re supporting a neurodivergent person, ask them what they need. Don’t assume.
Be patient when they’re overwhelmed.
Respect their boundaries and sensory needs.
Offer options rather than directives—choices feel empowering.
Most importantly, be willing to listen without judgment. Just being there can be incredibly supportive.
6. Reflect and Adjust
Stress management is an ongoing process. Reflect regularly on what’s working, what’s not, and what you might need to adjust.
Ask yourself:
What’s one thing I can do to make things easier on myself?
Am I being realistic with my expectations?
What support do I need, and where can I find it?
Managing stress as a neurodivergent person is about finding what works for you. It’s about recognising your own needs, building practical strategies, and giving yourself permission to adapt.
Stress Awareness Month is a perfect time to reflect, reset, and remember that being gentle with yourself is always a valid option.
