(Originally posted on 17 May 2024 via LinkedIn here)
Written by Christopher Porter-Blake, Neurodiversity in Law Trustee & Hannah Porter-Blake, PCT Counsellor, ADHD, ASD, and Mental Health mentor.
Imagine this: You walk into a crowded meeting room, the fluorescent lights humming relentlessly. Papers rustle, colleagues chat animatedly, and everyone seems effortlessly engaged in the rapid-fire discussion. Your brain, wired a little differently, struggles to process the sensory overload. Following the conversation feels like chasing a runaway train, leaving you feeling frustrated and unseen. This scenario, for many neurodivergent professionals, isn't just a hypothetical situation. It highlights the challenges faced by those with conditions like ADHD, autism, or dyslexia in a fast-paced, neurotypical work environment.
The Double Whammy: Why We're More Prone to Mental Health Issues
The truth is a survey of neurodivergent people found that 50% found that depression and anxiety were having a detrimental effect on their lives. It's like a double whammy! Our brains might already be working overtime to navigate social cues, manage sensory overload, or keep up with deadlines. Then, when faced with the stresses of daily life in a neurotypical world, the pressure can become overwhelming.
It's not just about the environment, though. Some research suggests there might be a shared genetic link between neurodivergence and mental health conditions. Think of it as a pre-wired sensitivity – certain situations that might cause a fleeting annoyance in others can trigger a full-blown meltdown for neurodivergent people.
The ADHD and Anxiety Tango: A Classic Case
Let's take ADHD and anxiety as a common pairing. The constant energy and difficulty focusing that comes with ADHD can make it hard to stay organised and meet deadlines, leading to frustration and procrastination. This, in turn, fuels anxiety, making it even harder to concentrate – a vicious cycle that leaves you feeling overwhelmed and defeated.
ASD and the Loneliness Trap
Social interaction can be a minefield for autistic individuals. Difficulty with communication and social cues can make it hard to connect with others, leading to feelings of loneliness and isolation, which can, for many, spiral into depression.
While the recognition of neurodiversity is increasing, significant barriers remain for neurodivergent individuals seeking mental health treatment. One key challenge lies in the limited knowledge and expertise surrounding some neurodiversities among mental health professionals (MHPs). This knowledge gap can lead to ineffective treatment approaches and, ultimately, a reluctance among some MHPs to work with neurodivergent clients.
Learning Difficulties and the Fear of Failure
Constantly struggling with reading, writing, or maths can be incredibly frustrating. The fear of failure that can accompany these challenges often manifests as anxiety, making it even harder to learn. This cycle of repeated negative experiences or messaging can lead to feelings of helplessness, inadequacy, and potentially even hopelessness in some individuals.
Breaking Free from the Cycle: Tools for Thriving
The good news? You're not alone. There are ways to break this cycle and find your own path to success. Early diagnosis and neuro-affirmative interventions are crucial.
Autistic individuals face unique challenges in therapy. Traditional CBT techniques might not resonate as well with neurodivergent individuals compared to neurotypical people. The effectiveness of CBT for neurodivergent individuals may be influenced by the specific cognitive processes it targets. For instance, CBT often focuses on identifying and challenging "thought distortions". While neurotypical clients may readily engage in this process and explore the nuances of their thinking, individuals with certain neurodivergent conditions might exhibit a more "black and white" thinking style. This rigidity in cognitive processing could pose a challenge in identifying and addressing those "grey areas" that CBT interventions typically aim to explore.
However, hope exists! A person-centred approach (PCA), or Person-Centred Therapy (PCT), can foster a safe and supportive environment for neurodivergent individuals to explore their mental health challenges. This approach prioritises the client's autonomy and self-direction, allowing them to determine the pace and focus of therapy. Combining PCT with creative CBT approaches can be a winning strategy for tackling anxieties and navigating challenges.
Search for therapists who are neurodivergent-informed/trained and/or themselves neurodivergent here. For therapists or counsellors (or lawyers!) who want to be more neurodivergent-informed or trained see here.
Support groups can be a lifeline, connecting you with others who "get it." Finally, spreading awareness about and destigmatising neurodiversity can help create a more inclusive world, reducing the stress that can be the trigger for mental health issues.
Remember, being neurodivergent isn't a weakness; it's simply a different way of being. With the right support and understanding, you can use your unique strengths to thrive in a world that may not always be wired for you.
Useful hints and tips for neurodivergent people who may struggle with anxiety
With a parent/friend/therapist/mentor try to figure out the differences between anxiety and burnout for you. They may share similar symptoms such as a feeling of overwhelm, increased stimming, and a difficulty in focusing on tasks. However, being able to differentiate between them will help to provide better self-care.
Self-care! This doesn’t have to look like taking a bath or having a cup of tea/coffee. Self-care can be anything that helps you to switch off from the racing thoughts or when you are feeling overwhelmed. Self-care can look like: going to the gym and concentrating on the movements when lifting weights, gaming, naps (never underestimate a good nap!), watching your favourite film that you may have watched 50+ times, reading a book or crocheting (which seems to be becoming more popular!)
Spoon theory. A useful theory to help with those high anxiety days/weeks. Understanding this theory may possibly help to energy budget, prioritise tasks or allow yourself some self-compassion for when you just aren’t up for socialising/completing tasks etc.
Risk assessing moderate/high anxiety scenarios. Having a plan for these situations may be helpful, as they can provide steps that you follow that may help to keep you safe or manage your anxiety as best as you can. These steps can include breathing techniques; having flash cards for if you become non-verbal; having an emergency contact in your phone or letting other people know of the emergency contact; having a safe space you can go to for if you are feeling overwhelmed; making sure you carry noise-cancelling headphones or sensory toys if you are travelling; having someone to talk to on the phone; or planning alternative routes in case a train is cancelled.
References
[1] https://www.autism.org.uk/advice-and-guidance/topics/mental-health/depression
[2] Ronald, A., Happé, F., & Plomin, R. (2010). Genetic risk for autism spectrum disorders and co-occurring conditions. Frontiers in Human Neuroscience, 4, 227. doi: 10.3389/fnhum.2010.00227 (https://pubmed.ncbi.nlm.nih.gov/34115189/)
[3] National Institute of Mental Health. (2023, September 26). Attention-Deficit/Hyperactivity Disorder (ADHD). https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd
[4] American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: Author. (https://www.psychiatry.org/psychiatrists/practice/dsm) Note: While this is a diagnostic manual and not a research paper, it is the authoritative source for mental health diagnoses including Autism Spectrum Disorder.
[5] Anxiety and Depression Association of America. (2020, February 14). Learning Disabilities.
Lipinski, S., Boegl, K., Blanke, E. S., Suenkel, U., & Dziobek, I. (2022). A blind spot in mental healthcare? Psychotherapists lack education and expertise for the support of adults on the autism spectrum. Autism : The International Journal of Research and Practice, 26(6), 1509–1521.
Beck, A. T. (1976). Cognitive therapy and the emotional disorders. New York: Brunner/Mazel.
Happé, F., & Frith, U. (2009). Central coherence in theory and in vivo neuropsychology. Philosophical Transactions of the Royal Society B: Biological Sciences, 364(1522), 1331-1347.
Rogers, C. R. (1951). Client-centred therapy: its current practice, implications, and theory. Houghton Mifflin.
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