1. Sensory Regulation
Neurodivergent anxiety is often just a fancy word for sensory overload. If your body feels safe, your mind will often follow.
- Low-stim ‘resets’: When anxiety spikes, spend 10–15 minutes in a sensory cave, aka, a dark, quiet room with no noise or demands. This allows your nervous system to come down from fight-or-flight.
- Deep pressure therapy: Use a weighted blanket, a tight hug, or compression clothing. Deep pressure sends a signal to the brain that the body is physically secure.
- The ice hack: If you’re spiralling or having a meltdown, hold an ice cube or splash freezing water on your face. The intense cold forces the brain to reset and focus on the immediate physical sensation, breaking the anxiety loop.
- Stimming as regulation: Don’t suppress repetitive movements (tapping, rocking, humming, or playing with a fidget). These aren’t nervous habits; they are your brain’s way of processing excess energy and self-soothing.
2. Executive Function Hacks
Anxiety often comes from the paralyzing feeling of not knowing how to start a task.
- Goblin.tools: Use this AI-based tool (specifically the Magic To-Do feature) to break one big task (e.g., Clean the kitchen) into 20 tiny, non-threatening steps.
- Body Doubling: If you can’t get a task done, have someone sit in the room with you (or join a virtual body-doubling session). You don’t have to talk; their mere presence provides a social anchor that helps you stay on track.
- Visual Timers: Use a Time Timer (which shows time as a disappearing red disk) rather than a digital clock. It makes the abstract concept of time visible, reducing the time blindness that causes panic.
3. Lifestyle Adjustments
- Energy accounting: Think of your energy like a bank account. Socialising might cost £50, while a loud grocery store costs £30. If you only have £100 for the day, plan deposits (like reading a special interest or being alone) to balance the withdrawals.
- The exit strategy rule: Always give yourself permission to leave early. Knowing you have a pre-planned out for social events or meetings can lower your baseline anxiety by 50% before you even walk through the door.
- Unmasking in Safe Spaces: Practice letting your ‘weird’ out at home. If you feel like pacing while you talk or sitting in a specific way, do it. Reducing the energy spent acting normal leaves more energy for handling actual stress.
A Quick Tool: The Sensory Soothing Kit
Keep a small bag with you containing:
- Noise-cancelling earplugs (like Loop) for loud spaces.
- A high-quality fidget (something with a weight or texture you love).
- A strong-scented oil or mint (to ground you via smell/taste).
- Sunglasses (to dampen harsh fluorescent lighting).
If you need to talk – get in touch, I’d love to help you!