Navigating Stress
Stress is often framed as something to eliminate, control, or push through—but what if we approached it differently? For neurodivergent individuals, stress isn’t just about external pressures; it’s deeply connected to sensory processing, executive functioning, social expectations, and the nervous system’s unique responses to the world.
What is Stress, Really?
Stress isn’t just a mental experience—it’s a full-body response. When we experience stress, our nervous system shifts into a state of activation, preparing us to respond to a perceived challenge or threat. This response can be heightened, prolonged, or triggered by factors that others might not even notice.
Some key contributors to stress in include:
Sensory Overload – Bright lights, loud noises, or unexpected changes in environment can overwhelm the nervous system.
Social & Communication Pressures – Navigating unspoken rules, masking, or managing interactions can be draining.
Executive Function Challenges – Difficulty with planning, transitions, or time management can create ongoing tension.
Unpredictability & Change – A lack of structure or sudden disruptions can feel destabilizing.
Accumulated Burnout – Long-term stress without recovery leads to exhaustion, shutdowns, and loss of motivation.
Stress Self-Therapy Strategies
Self-therapy isn’t about fixing stress—it’s about building a more sustainable relationship with it. Here are some things you can do:
1. Recognize Your Stress Patterns
Before you can address stress, it helps to notice how it shows up for you:
Do you feel it physically (muscle tension, headaches, fatigue)?
Does it manifest emotionally (irritability, anxiety, shutdown)?
Are there particular triggers that repeatedly lead to stress?
Journal Prompt: When do you first notice signs of stress? How does it feel in your body and mind? Think of a recent stressful situation, what exactly do you remember feeling in your body? Do you remember what you were thinking? What did your behavior look like? Just start to notice what stress looks like for you.
2. Create a Stress Regulation Toolkit
Rather than forcing one-size-fits-all coping strategies, try customizing tools that fit your needs. Some strategies include:
Sensory regulation (weighted blankets, noise-canceling headphones, fidget items)
Body-based grounding (rocking, pacing, stretching, deep pressure)
Cognitive reframing (externalizing self-judgment, using self-compassion statements)
Rhythmic & repetitive activities (knitting, drumming, humming, movement)
Task chunking & executive function supports (timers, body doubling, visual planners)
Journal Prompt: What strategies have helped you regulate stress in the past? Which ones feel natural versus forced? Write about a time when you responded well to a stressful event. How did you do that? Are you able to do more of it or expand on it?
3. Shift the Narrative Around Stress
Stress isn’t failure. It’s communication. Instead of seeing it as something to suppress, we can ask: What is my stress trying to tell me? Sometimes, stress signals unmet needs, sensory overload, or the need for recovery time. By listening instead of resisting, we can respond with self-compassion instead of frustration.
Journal Prompt: If stress were a message from your body, what would it be saying? How has stress helped you in certain situations? What has it motivated or taught you?
Final Thoughts
You can’t remove stress but you can go about navigating it in a way that aligns with your needs. By understanding stress through a lens of self-awareness, customization, and self-compassion, we can shift from battling stress to working with it.