3 Easy Ways to Cope With Overwhelm If You're Neurodivergent
It took a while, but the medical world is becoming more selective when deeming something “normal” and “abnormal.” When discussing mental health, the accepted non-medical terms are now “neurodivergent” and “neurotypical.” So, before we move to our discussion of coping with overwhelm, let’s clarify what neurodivergent means.
Put simply, a neurodivergent person’s brain works in a way that creates different challenges and strengths. Such folks may be diagnosed with conditions like attention-deficit hyperactivity disorder (ADHD), Down syndrome, autism spectrum disorder, sensory processing disorders, social anxiety, Tourette syndrome, and more. Any of these conditions can increase the likelihood of them experiencing overwhelm.
What Do You Mean By Overwhelm?
As the name implies, overwhelm is when a person is too overloaded to handle a situation. It can manifest in symptoms similar to those of an anxiety disorder, e.g., rapid heart rate, headaches, shortness of breath, lack of focus, and stress. In more extreme instances, a neurodivergent person can get aggressive, become dissociative, or engage in self-harm.
Being overwhelmed is often connected to sensory overload, but fortunately, there are productive steps to help ease the situation.
3 Easy Ways to Cope With Overwhelm If You're Neurodivergent
1. Identify What is Happening
When overwhelm strikes, it can feel like it came out of nowhere. In reality, that is rarely the case. Hence, if you can identify your triggers, patterns, and emotions, you can cultivate healthy, preemptive measures. A proven option here is to diligently keep a journal.
Writing things down is a powerful method. It helps you track your progress and your needs. Journaling makes it easier to name your feelings and what causes them. In a related sense, writing a daily to-do list can help you stay on task. Your journal will also come in handy during your therapy sessions.
2. Hone Your Organizational Skills
Before you experience overwhelm, you may start feeling overwhelmed. There always seems to be too much to do and too many demands on your day. Where do you start? How do you know how long to allocate to each effort? This requires patience and practice. When you prioritize being organized, those skills improve. Suddenly, you watch yourself breaking large tasks into smaller parts, maintaining a steady schedule, and staying motivated.
3. Give Yourself a Break
If overwhelm emerges, you don’t have to force your way through it. You can step back and survey the landscape. Decide what you need to bounce back and what tasks are the highest priority. And be okay with needing some time to get your A-Game back. Whether a person is neurodivergent or neurotypical, perfectionism is never your friend.
Also, with your journal as your guide, work regular breaks into your daily schedule. Taking things one step further, add a mellow day to your routine. Pick a day you have permission to take slowly at certain intervals, treat yourself to some serious self-care, and recharge your batteries. When you cut yourself slack, your brain feels less pressure and is less likely to deal with overwhelm.
Overwhelm is Common But Not Insurmountable
For anyone who is neurodivergent, it’s important to accept that overwhelm is not unique to them. It comes with the territory but does not have to feel impossible because help is available. When you connect with an experienced therapist, you stack the odds in your favor. Over time, you can develop a deeper awareness and thus be prepared to soothe yourself healthily.
To help you on this journey, I invite you to reach out to set up a free and confidential consultation for Thriving with Neurodivergence. Together, we can help you come up with a game plan to feel more at ease with your unique interactions with the world.
