‘Find people who understand you and be kind to yourself’: an expert guide to living well with neurodiversity
The doctor
Dr. Heidi Phillips, Clinical Advisor on Neurodiversity for the Royal College of GPs
I am a general practitioner and have ADHD. Different forms of neurodivergence affect people in different ways, and can also overlap with other physical and mental health issues, so it’s challenging to offer just one piece of advice.
Neurodivergence is not a deficiency, a disease or a disorder. It’s a difference: our own unique experience that makes us who we are. It can mean that daily tasks feel more difficult than for others and that life can be overwhelming at times.
My advice is to embrace your neurodivergence as part of your identity. We must not allow guilt, fear and shame to detract from the pride we feel in our successes. We need to be able to recognize our strengths, celebrate our achievements, and forgive ourselves when we can’t do everything we want to do or be everything we want to be.
This may sound easier said than done, but the starting point is to learn more about your neurodivergence, how it affects you, how it affects your life, and what works for you.
It’s also important for us to find time to relax and recharge by spending time on things we enjoy, that make us happy and help us feel grounded – and to surround ourselves with people who support our understand neurodivergence and support us when we need help to overcome the problems. inevitable challenges we will face.
The psychologist
Dr. Alice Nicholls, clinical psychologist
Neurodivergent people like me (I’m autistic) often experience burnout. It is a state of physical and mental exhaustion caused by too much stress and not enough support or relief. Masking is when a neurodivergent person tries to hide symptoms to fit in.
Masking, along with the many demands placed on our limited executive functioning (the ability to plan, organize and carry out tasks and actions) and unmet sensory needs, can activate our threat response – essentially fight or flight.
Prolonged or intense time in a state of threat can lead to burnout. Symptoms include extreme exhaustion, social withdrawal, and heightened sensory sensitivities.
To recover from and prevent burnout, it can help to find activities that match your interests. These are often the first activities for which you feel any motivation. Even if they don’t seem important, they will help you recover and replenish some energy.
It’s also important to have time for yourself and make lifestyle changes so that things feel more manageable. It can be difficult to accept and advocate for your need for accommodations, especially if you’ve spent a lot of time trying to fit in. Try to be kind to yourself. Consider connecting with neurodivergent people and others with whom you feel safer being yourself.
The nutritionist
Louise Slope, nutritional therapist
Sugary foods and simple carbohydrates – found in white bread and pasta – can yo-yo blood sugar levels, affecting mood, behavior and learning. People with ADHD and autism can sometimes be more sensitive to this, so they should choose foods that raise blood sugar levels more slowly, such as whole wheat bread and pasta. Eating dessert alongside a meal packed with protein and healthy fats reduces sugar spikes.
Supporting gut health is critical for people with ADHD and autism, who are more likely to suffer from gut issues such as food sensitivities and allergies. Because gut problems can lead to malabsorption of nutrients and nutritional deficiencies, it is important to encourage the growth and diversity of beneficial gut bacteria, which in turn can improve brain development and mood.
Gut microbes play a crucial role because they produce neurotransmitters in the brain such as serotonin, dopamine and GABA (an amino acid that reduces neuronal excitability by inhibiting nerve transmission. These chemicals regulate mood, emotions, learning, memory and neurological development. Even Small dietary adjustments can improve this gut-brain connection.
Make sure you eat a variety of plant foods, such as whole grains, nuts, seeds, spices and herbs. Also eat lentils and beans. Try to eat lots of colorful fruits and vegetables. These foods contain many polyphenols that are essential for healthy intestines.
For those who have difficulty incorporating these foods into their diet, small changes to favorite recipes can help a lot. For example, add nuts and seeds to your baking. Do this when you make muffins and pancakes, for example. Add lentils and vegetables to dishes such as bolognese, soups, curries, stews and tomato sauce. Try seasoning all your meals with herbs and spices.
The fitness instructor
Emma Marfe, pilates coach with a focus on supporting neurodivergent individuals
Exercise is a powerful tool for anyone, but especially for people who are neurodivergent (I have ADHD), it also provides routine. Establishing routines helps provide comfort and security, which can help reduce anxiety. Many aspects of daily life can feel confusing and unclear to those of us who are neurodivergent, so a routine can provide stability and support a sense of well-being.
People with executive dysfunction may find routines helpful if they find planning and time management challenging, but may need support to make them work effectively.
Gyms can be scary for some if they experience social anxiety. It can also be overwhelming for people with sensory sensitivities, as gyms are often loud and crowded. But the benefits of exercise are significant. It can help improve focus, energy and emotional regulation. Exercise can also provide positive sensory input, channel excess energy and boost concentration.
Find activities you enjoy. I like pilates because I do it at my own pace and change the intensity depending on how I feel. It’s good to start slowly, celebrate small victories, and gradually increase the intensity and duration of your workouts. Sometimes just making it to the gym entrance is a victory worth celebrating.
It’s also a good idea to schedule regular sessions for predictability. Take the time to get your workout clothes and any equipment together. This can help manage sensitivities and make it easier to stick to a routine. If you’re feeling overwhelmed, start at home, at a well-known gym or your favorite walking trail. This can create a more comfortable environment. Use noise-canceling headphones or music to block out distractions while exercising. Private sessions with a coach can help you build confidence and tailor a program to suit you. If that’s not possible, having a workout buddy can help you show up and make it more fun, too.
The most important thing is that you find ways to move your body that you enjoy and that fit into your life.