Managing stress and anxiety is challenging for anyone, but for neurodivergent individuals, such as those with ADHD, the experience can be particularly complex. Unique obstacles—like heightened sensory sensitivity, difficulties with time management, and racing thoughts—require equally unique approaches.
As someone with lived experience of ADHD and a coach dedicated to supporting neurodivergent individuals, I’ve developed and refined strategies that address these challenges in ways that resonate. By focusing on practical tools and compassionate guidance, these approaches aim not just to alleviate stress but to empower individuals to thrive.
Identifying Triggers
Understanding what triggers stress and anxiety is a foundational step. For neurodivergent individuals, triggers often go beyond the obvious and can include sensory overload, task overwhelm, or social interactions.
Through self-awareness, I’ve learned to identify my triggers and create strategies to manage them. For example, when faced with task overwhelm, I break tasks into micro-steps and celebrate small wins. This practice not only reduces anxiety but also builds momentum. A really useful tool for this is GoblinTools – a free app that takes your task and breaks it down into step-by-step actions.
Actionable Tip: Take a moment to reflect on your biggest stress triggers. Are there patterns in your day when these occur? Awareness is the first step to reclaiming control.
Setting Flexible Goals
Traditional SMART goals often feel overly rigid for individuals with ADHD. Instead, I encourage my clients to use the PACE approach: Purposeful, Adaptable, Creative, and Engaging. This framework embraces flexibility and aligns with the dynamic nature of neurodivergence.
For instance, instead of listing rigid tasks for the day, create a broader goal that leaves room for spontaneity. For me, this might look like setting the intention to “spend two hours on creative work” rather than specifying a task down to the minute.
Actionable Tip: Experiment with goal-setting methods that suit your energy flow. Flexibility can make tasks feel less daunting and more aligned with your strengths.
Mindfulness and Relaxation Techniques
Incorporating mindfulness into daily life is an effective way to ground the mind amidst the chaos. Simple practices like deep breathing, short meditation sessions, or physical activities such as yoga or walking can have a profound impact.
For individuals with ADHD, these techniques work best when they’re adaptable to unpredictable schedules. Personally, I use “micro-mindfulness” moments—pausing for a minute of deep breathing between tasks—to recalibrate.
Actionable Tip: Start with one mindfulness activity that feels manageable. Even two minutes of intentional breathing can make a difference.
Cognitive Reframing: Turning Challenges into Strengths
Reframing negative thought patterns is another powerful tool. For neurodivergent individuals, this might mean viewing ADHD traits as unique strengths rather than flaws.
For instance, hyperfocus—often criticised as inattentiveness to “important” tasks—can be reframed as a superpower for diving deeply into topics that ignite your passion. This shift in perspective fosters self-compassion and confidence.
Actionable Tip: Write down one ADHD trait you often criticise yourself for. Now, think of a situation where this trait has served you well. Revisit this list whenever negative thoughts creep in.
Building Resilience
Resilience isn’t just about bouncing back; it’s about learning to adapt and grow from challenges. For me, resilience-building involves maintaining a healthy lifestyle, surrounding myself with a supportive network, and practising self-compassion on tough days.
For my clients, these strategies include creating routines that balance structure with flexibility and celebrating progress, no matter how small. Resilience is a skill anyone can develop with practice.
Actionable Tip: Create a “resilience toolkit“—a list of activities, affirmations, or support systems you can turn to when stress feels overwhelming.
Regular Check-Ins: The Key to Sustainable Growth
Consistency can be particularly challenging with ADHD, but regular check-ins provide the structure and accountability needed to stay on track. Whether through coaching sessions or personal reflection, these moments of review are invaluable for celebrating progress and recalibrating strategies.
For many of my clients, these touchpoints are transformative, offering both guidance and reassurance.
Actionable Tip: Schedule a weekly reflection to evaluate what’s working and what needs adjustment. Keep it simple—jot down three wins and one challenge to address.
Taking the First Step Towards Balance
Managing stress and anxiety is an ongoing journey, especially for neurodivergent individuals. Tailored strategies can not only address immediate challenges but also equip you with the skills to maintain long-term well-being.
If this resonates with you, I’d love to share more about how personalised coaching can support you in building resilience, finding balance, and embracing your unique strengths. Together, we can create a way forward that feels achievable and rewarding.
