tips for supporting yourself 

Knowing what techniques and strategies can help you self-regulate your emotions and look after your wellbeing as a neurodivergent person is important. Here are some tips that can help: 

1. Energy checks

Keep a daily log of energy levels at different times, using visual tools like charts and posted notes to identify patterns and pinpoint when you are most productive or need to rest.

2. Energy givers and takers

Create lists or charts to categorise activities, environments and interactions as energy givers (recharge and rejuvenate) or energy takers (depleting energy). Prioritise energy-giving activities while minimising or managing energy-taking ones by setting boundaries, delegating tasks or scheduling regular breaks.

3. Circle of control

To use the circle of control, first distinguish between what you can control (your actions, responses, self-care) and what you can’t (the actions of others, external events). Draw a diagram or use the template to map these out, highlighting areas within your influence. This will help you focus your energy on what you can manage and reduce stress about things beyond your control.

4. Window of tolerance

The window of tolerance is a state in which you feel safe, engaged, present and adaptable to changes, which allows you to handle stress better. To improve your window of tolerance, introduce practices like:

• Grounding exercises, such as breathwork, meditation or mindfulness
• Cold exposure
• Exercise and movement
• Nutritious diet, especially full of Omega-3s
• Connection with others and laughter
• Singing and humming.

5. Task management tools

Different tools and apps can help with task management like TickTick, Flora, and Eisenhower Box. But, the most important part is understanding how you find it easiest to approach a task and break it down into manageable steps. Try different task management techniques and see what works best for you.

how do I support a neurodivergent person…

Each neurodivergent individual’s needs and preferences are different. The most important step is to ask what strategies or accommodations work best for them. Below are some ideas of how you can help create supportive and inclusive environments.

…In the workplace?

Making the workplace more neuroinclusive could look like:

• Offering flexible working arrangements
• Making the workplace sensory friendly (e.g. dimmed lighting, noise-cancelling headphones or dedicated quiet spaces)
• Having shorter meetings with planning breaks
• Providing direct written instructions instead of verbal-only requests.

…In my family and among friends?

Many neurodivergent people may communicate and express their care and affection differently. This may look like sharing interests, spending quiet time together or practical acts rather than words.

You can also create a judgement-free zone where they can unmask safely in your company. Be patient with social differences, create low-pressure time together (like parallel play), and actively encourage and engage with their ‘info dumping’ as a way they connect.

Don’t be afraid to ask questions for clarity, acknowledge their boundaries and respect their preferred ways of communicating. For example, if they prefer messaging, as phone calls could be anxiety-inducing, you should respect that method of communication.

…At school or university?

Create neuroinclusive environments within educational settings by accommodating sensory needs. For example, provide a designated quiet space in the classroom or allow use of earplugs when a student feels overwhelmed.

Offer practical tools to support executive function, such as planners, checklists or timers to help with organisation and time management.

Raise awareness of neurodiversity through assemblies or dedicated lessons, helping children and young people understand neurodivergence and how their peers may experience it. Reducing stigma at a young age is key to fostering a sense of belonging, so every child can thrive.

neuroinclusive language

Words carry a lot of emotional weight. Using the right terms and phrase can encourage inclusion and respect. Using outdated or offensive words can cause people to feel excluded or belittled.

By educating yourself on neuroaffirming language, we can help uplift neurodivergent individuals. Here are some examples of language shifts encourage inclusion:

• Say ‘autistic person’ rather than ‘a person with autism’
• Say ‘high/low support needs’ rather than ‘high/low functioning’
• Say ‘traits’ or ‘characteristics’ rather than ‘symptoms’
• Say ‘differences’ rather than ‘deficits’.

Read the neurodiversity-affirming guide to learn more.

Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.

We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well as supporting with debt, grants and benefits.

The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.

For full details about the service, visit the National Advice and Support Service webpage.

other support

Scottish Autism provides an advice line offering advice, support, guidance and signposting services. Call 01259 222022, email advice@scottishautism.org or fill in this form on their website.

The National Autistic Society has an Autism Services Directory where can find service in your local area to support your mental health as an autistic person. You can filter by the type of service you are looking for.

The Scottish ADHD Coalition offers various resources/groups for people with ADHD and families who have someone with ADHD within Scotland.

ADHD UK provides a lot of resources ranging from work adjustments and diagnosis to UK specific waiting times.

ENABLE Scotland works with people who have learning disabilities and additional support needs, including those who are neurodiverse. They offer a range of services like supported living, employment support, and community projects aimed at promoting inclusion and opportunities.