Stress is a natural response to life’s demands and changes. It’s our mind and body’s way of saying, “Something important is happening.” For some people, especially those who are neurodivergent, stress can be felt more intensely, as our brains may process certain situations as more challenging or overwhelming. And while a bit of stress can sometimes help us stay motivated or safe, chronic stress can wear us down, impacting our mental and physical well-being.
How Stress Affects Our Brains and Bodies
When we encounter stress, our bodies release hormones like cortisol and adrenaline. These chemicals prepare us for “fight or flight,” and they’re great for short-term challenges. However, when we experience ongoing stress, these hormones stay active, which can make us feel worn out, emotionally overwhelmed, or physically unwell.
For many neurodivergent people, stress can lead to heightened anxiety or, for some, feelings of burnout. Chronic stress can also contribute to conditions like anxiety, depression, and other mental health challenges. And over time, the effects of stress aren’t just mental—they’re physical, too. Chronic stress can increase risks for issues like heart disease, digestive difficulties, and even autoimmune conditions.
Ways to Manage Stress
Finding stress management techniques that align with how your brain works is essential. Instead of forcing yourself to fit into one-size-fits-all strategies, it’s helpful to explore approaches that resonate with you:
• Physical Movement: Movement can release feel-good chemicals (like endorphins), which boost mood and reduce stress. This doesn’t have to mean high-intensity workouts. Walking, stretching, or rhythmic movement, like dancing or swimming, can be just as effective.
• Mindfulness for Your Mind: Mindfulness practices, like meditation or deep breathing, can help quiet the mind and ease anxiety. If traditional meditation feels hard to focus on, you might enjoy sensory-based mindfulness activities, like using grounding objects, listening to soothing music, or practising deep breaths with gentle movement.
• Relaxation Exercises that Work for You: Progressive muscle relaxation, where you slowly tense and relax different muscle groups, or guided imagery, where you visualise a peaceful place, can be calming. These activities can be particularly helpful in creating a sense of safety and calm, especially if stress feels physically overwhelming.
• Self-Care and Joy: Self-care doesn’t have to be complicated. It can be about making time for things that genuinely feel good to you—whether it’s a favourite hobby, spending time with supportive people, or enjoying time outdoors. Activities that bring pleasure and comfort help your brain rest, recover, and feel more balanced.
• Seeking Support from Mental Health Professionals: If stress feels overwhelming, reaching out to a mental health professional can be very helpful. Finding someone who understands and respects neurodiversity can provide you with personalized support to help you manage stress and other mental health needs.
Building habits that support your unique brain and body can make a big difference. When you choose stress-relief techniques that feel natural and comfortable for you, managing stress can become less about “fixing” yourself and more about honouring who you are. Remember, you’re not alone in your journey to manage stress—many people experience it and can benefit from approaches affirming their individuality.
Prioritise what brings you joy, create grounding routines, and celebrate every small success along the way.