The GP
Dr Heidi Phillips, clinical advisor on neurodiversity for the Royal College of GPs
I am a GP and I have ADHD. Different forms of neurodivergence affect people in different ways, and can also overlap with each other as well with other physical and mental health conditions, so coming up with just one piece of advice is challenging.
Neurodivergence is not a deficit, a disease or a disorder. It is a difference: our own unique experience that makes us who we are. It can mean everyday tasks feel harder than for others and life can feel overwhelming at times.
My advice is to embrace your neurodivergence as part of your identity. We should not allow guilt, anxiety and shame to detract from the pride we feel from our successes. We need to be able to recognise our strengths, celebrate our achievements and forgive ourselves when we can’t do all we want to do or be all we want to be.
This might sound easier said than done, but the starting point is to learn about your neurodivergence, how it affects you, how it impacts your life and what works for you.
It is also important for us to find time to relax and recharge by spending time doing things we enjoy, that make us happy and help us feel grounded – and surround ourselves with people who understand our neurodivergence and support us when we need help to overcome the inevitable challenges that we will face.
The psychologist
Dr Alice Nicholls, clinical psychologist
Neurodivergent people like me (I am autistic) often experience burnout. It is a state of physical and mental exhaustion, caused by too much stress and not enough support or relief. Masking is when a neurodivergent person tries to hide symptoms to fit in.
Masking, along with many demands on our limited executive functioning (the ability to plan, organise and execute tasks and actions) and unmet sensory needs can activate our threat response – essentially fight or flight.
Prolonged or intense time in a state of threat can lead to burnout. Symptoms include extreme exhaustion, social withdrawal and heightened sensory sensitivities.
To recover from and prevent burnout, it can help to find activities that match your interests. These are often the first activities you feel any motivation to do. Even if they don’t seem important, they will help you to recover and replenish some energy.
It is also important to have time alone and make adjustments to your lifestyle so things feel more manageable. It can be hard to accept, and advocate for, your need for adjustments, particularly if you have spent a lot of time trying to fit in. Try to be kind to yourself. Consider connecting with neurodivergent people, and others, who you feel safer to be yourself with.
The nutritionist
Louise Slope, nutritional therapist
Sugary foods and simple carbohydrates – found in white bread and pasta – can cause blood sugar to yo-yo, affecting mood, behaviour and learning ability. People with ADHD and autism can sometimes be more sensitive to this so they need to choose foods that raise blood sugar more slowly, such as wholemeal bread and pasta. Eating dessert, say, alongside a meal packed with protein and healthy fats reduces sugar spikes.
Supporting gut health is key for people with ADHD and autism, who are more likely to also suffer from gut issues, such as food sensitivities and allergies. As gut issues can lead to poor nutrient absorption and nutritional deficiencies, it is important to encourage the growth and diversity of helpful gut bacteria, which can in turn improve brain development and mood.
Gut microbes play a vital role, as they produce brain neurotransmitters like serotonin, dopamine and GABA (an amino acid that reduces neuronal excitability by inhibiting nerve transmission. These chemicals regulate mood, emotions, learning, memory and neurodevelopment. Even minor dietary adjustments can support this gut-brain link.
Make sure to eat a variety of plant foods, such as whole grains, nuts, seeds, spices and herbs. Also eat lentils and beans. Try to eat many colourful fruits and vegetables. These foods are high in polyphenols which are essential for a healthy gut.
For those struggling to incorporate these foods into their diet, small changes to favourite recipes can help a lot. For example, add nuts and seeds to your baking. Do this when you make things like muffins and pancakes. Include lentils and vegetables in dishes such as bolognese, soups, curries, stews and tomato sauce. Try to season all your meals with herbs and spices.
The fitness instructor
Emma Marfe, pilates coach with a focus on supporting neurodivergent individuals
Exercise is a powerful tool for everyone, but especially for people who are neurodivergent (I have ADHD) it also provides a routine. Establishing routines helps provide comfort and certainty, which can help reduce anxiety. Many aspects of daily life can feel confusing and unclear for those of us who are neurodivergent so a routine can provide stability and support a sense of wellbeing.
Those with executive dysfunction may find routines helpful if they find planning and time management challenging but could need support putting them in place to work effectively.
Gyms can be scary for some if they experience social anxiety. It can also be overwhelming for those with sensory sensitivities as gyms are often noisy and busy. But the benefits of exercise are significant. It can help improve focus, energy and emotional regulation. Movement can also provide positive sensory input, channel excess energy and boost concentration.
Find activities you enjoy. I like pilates because I go at my own pace, changing the intensity depending on how I feel. It is good to start slow, celebrate small victories and gradually increase the intensity and duration of your workouts. Sometimes just getting to the gym entrance is a win worth celebrating.
It is also a good idea to schedule regular sessions for predictability. Include time for getting your workout clothing and any equipment together. This can help manage sensitivities and make it easier to stick with a routine. If you feel overwhelmed, then start at home, a familiar gym, or your favourite walking route. This can create a more comfortable environment. Use noise-cancelling headphones or music to block distractions during exercise. Private sessions with a coach can help build confidence and tailor a programme to you. If that’s not possible, then having a workout buddy can ensure you turn up, as well as make it more fun.
The most important thing is to find ways to move your body that you enjoy and which fit into your life.