Neurodivergent-Friendly Therapy Techniques for Overcoming Anxiety and Stress
Finding the right coping skills to fit your needs can be tricky, especially if you’re neurodivergent. Some of the most common techniques for overcoming anxiety and stress aren’t very neurodivergent-friendly because neurodivergent brains are just wired differently and because everyone has different needs. For example, lots of people like to do coloring pages as a way to ease stress, but for some people, trying to color inside of the lines just causes them more anxiety.
That’s where neurodivergent therapy in Scottsdale, AZ can make a big difference—by offering tools that are tailored to how your brain works, not how it “should” work.
Mindfulness is often misunderstood, especially in the neurodivergent community. Many people assume that mindfulness means sitting in silence for hours, meditating, and clearing the mind completely. But in reality, mindfulness is anything that helps you become aware of your body and surroundings. It’s about focusing on the present moment rather than dwelling on the past or worrying about the future.
Why Practice Mindfulness?
Research shows that mindfulness is an effective tool for managing distressing emotions and can even serve as a preventative measure for anxiety and stress. When you engage in mindfulness activities, you are regulating your nervous system by sending a signal to your brain that you are safe. This allows your body and mind to relax, reducing feelings of being overwhelmed and tension.
What Does Mindfulness Look Like?
Mindfulness doesn’t have to involve long periods of silent meditation. It can take many different forms, and each person may have unique needs and preferences. The key is to find what works best for you. Here are some strategies from a skilled neurodivergent therapist to consider:
1. Deep Breathing
Deep breathing is one of the simplest and most effective mindfulness techniques. It’s quick, easy, and backed by scientific research.
There are lots of different deep breathing exercises out there, and all of them can work well. The point is that you want to slowly and deeply breathe in and out at least a few times. As cheesy as it may sound, IT WORKS! The added benefit for neurodivergent people who have racing thoughts is that it forces you to slow down and let your brain catch up without going down a spiral.
2. Sensory-Based Mindfulness
Engaging your five senses is a great way to bring yourself into the present moment. Here are some sensory strategies to try:
Scent & Sound: Is there a particular scent or sound that helps you feel calm? Consider using essential oils, listening to nature sounds, or playing soft music.
Cold Sensation: Hold an ice cube in your hand for 30 seconds. The extreme cold forces your brain to focus on your body, grounding you in the present.
Physical Touch: Give yourself a bear hug and take note of how it feels in your body.
Outdoor Connection: Step outside for fresh air, walk barefoot in the grass, or simply feel the warmth of the sun on your skin.
Taste: Chew some gum or suck on a hard candy and notice how it tastes
Move Your Body: Do you feel calmer when you’re moving? Try sitting in a rocking chair or swing. You can also try stretching, going for a walk, or doing yoga
Texture Exploration: Touch different materials and notice their textures—cloth, a brush, lotion, uncooked rice, sandpaper, etc.
3. Keeping It Healthy
While sensory-based mindfulness can be helpful, it’s important to avoid strategies that might cause harm to your body or someone else’s. For example, biting your nails might be a common way to self-soothe, but it can lead to unintended consequences like infections or damaged nails. Instead, try a different grounding technique, such as squeezing a stress ball or using a fidget toy.
4. Avoid Triggers for Anxiety If/When You Can
It’s not always possible to avoid anxiety-provoking situations, but if we can, it’s worth trying! For example, I once had a commute where I took the subway to a certain stop and then had to walk down a very busy street to get to work. It caused me more anxiety because I don’t like being in crowds. I started to walk a couple of blocks out of my way to walk down a quieter street instead. It only added maybe a minute to my commute, which wasn’t a big deal, and made me a little less anxious. So it worked for me! Sometimes, we can find ways to alter our environment in ways like this.
Finding What Works for You
The most important thing to remember is that mindfulness is personal—what works for one person may not work for another. If traditional meditation isn’t your thing, that’s completely okay! Experiment with different techniques until you find the ones that help you feel calmer and more centered.
There is no “right” or “wrong” way to practice mindfulness. It’s not about being better than anyone else; it’s about discovering what works best for you and using it to support your well-being. Who cares if you can’t sit for hours in the dark in silence? If you find something that works for you, you’re winning! By incorporating neurodivergent-friendly mindfulness techniques into your daily routine from Fuzzy Socks Therapy, you can build resilience against stress and create a sense of balance in your life.
Mindfulness Support Through Neurodivergent Therapy in Scottsdale, AZ
If you're feeling overwhelmed and traditional coping tools just aren't working, you're not alone. At Fuzzy Socks Therapy, we offer compassionate support and personalized mindfulness techniques that actually fit your brain. Explore how neurodivergent therapy in Scottsdale, AZ can help you find peace in a way that feels natural and empowering. Follow these three simple steps to get started:
Contact us or click here to book your free consultation with Lianna
Meet with Lianna, an affirming Neurodivergent Therapist.
Find peace as a neurodivergent individual!
Other Counseling Services at Fuzzy Socks Therapy
At our Scottsdale, AZ office, we offer more than just neurodivergent therapy. We know that your needs may extend beyond neurodivergence, which is why Fuzzy Socks Therapy provides a range of services. These include therapy for kids and teens, support for addiction recovery, couples counseling, discernment counseling for those unsure about their relationship’s future, social skills groups for youth, and parent coaching for families with neurodivergent children. Curious to learn more about neurodivergent therapy? Be sure to check out the blog!
