The Link Between Trauma and Neurodivergence
There’s a reason why autistic, ADHD, and other neurodivergent people tend to experience higher rates of anxiety, depression, PTSD, and complex trauma. Let’s explore how stigma, misunderstanding, and lack of accommodations in our neurotypical society impact mental health — and what we can do about it.
What’s the difference between neurodiversity, neurotype, and neurodivergence?
Let’s start by defining some key terms.
“Neurodiversity is the range of human minds, the infinite variation in neurocognitive functioning,” according to Dr. Nick Walker – author, educator, queer futurist, and transpersonal somatic psychologist best known for her work on Neuroqueer Theory and her book Neuroqueer Heresies.
Neurotype refers to a type of brain – such as autistic, ADHD, highly sensitive, dyslexic, 2e (twice exceptional), gifted, neurotypical, and more. Each neurotype is a unique mind-body system, a brain-style, and a way of being in the world. You can have multiple neurotypes, such as autistic and ADHD together, also known as AuDHD.
How you choose to identify is up to you.
From a neurodiversity-affirming perspective, formal assessment/diagnosis, self-diagnosis, and self-identification are all equally valid — meaning, just because you haven’t received a formal diagnosis of autism or ADHD (due to systemic barriers, personal preferences, or an understandable distrust of the medical system), doesn’t mean you can’t identify as part of the autistic/ADHD/neurodivergent community.
The human species is neurodiverse, meaning we have a range of neurotypes and we each fall somewhere on the spectrum between neurotypical and neurodivergent.
The term neurodivergent describes individuals who process, experience, and interact with the world in ways that differ from the “typical” sociocultural standard.
Different is not bad. Neurodivergence is not a deficit, pathology, or a condition that needs to be “fixed” (despite the stigmatizing messages from mainstream media).
In fact, one of the goals of neurodiversity-affirming therapy is to help people feel more confident and comfortable in their neurodivergent identities, brains, and bodies, and to identify the accommodations they need to live a fulfilling and meaningful life.
Pssst… Want to review other key terms within the neurodiversity paradigm, such as unmasking/masking, low/high support need…? Check out this blog post: 5 Terms to Know if You or Your Partner are Neurodivergent.
There’s a significant overlap between neurodivergence and trauma.
If you were to create a Venn diagram illustrating the relationship between neurodivergence and trauma, it would look more like a single circle than overlapping shapes.
Why is that?
Our world isn’t always designed with neurodivergent people in mind. This can lead to a constant state of overwhelm, misunderstanding, and feeling like an outsider.
Here are some examples.
Sensory Overload —> Exhaustion
Bright lights, loud noises, and overwhelming stimuli are common in many environments – and have a stressful impact on people with highly sensitive nervous systems, sensory processing disorders, and other types of mind-body systems.
Neurotypical Expectations —> Masking
Many workplaces and schools operate on strict schedules, with rigid expectations of how people should look, sound, and behave while in that environment. (Think: quiet and still at a desk for hours, in uncomfortable yet “professional” clothing, forced to engage in small talk and other energy-draining interactions.)
Many neurodivergent people can’t easily conform to these standards – whether due to sensory sensitivities, fluctuating energy levels and attention spans, and/or their persistent drive for autonomy (an affirming reframe of “pathological demand avoidance”).
Autistic, ADHD, and other neurodivergent folks may struggle to find “success” in a neurotypical environment. Or they may end up masking more than they want to – inhibiting their natural impulses, ignoring their sensory needs. Over time, this can take a toll on their physical and emotional well-being.
Deciphering Social Norms —> Confusion
Successfully navigating social situations can feel like deciphering a secret code. We’re expected to instinctively understand a complex set of unwritten rules, from interpreting body language and sarcasm to engaging in small talk and matching humor styles.
For neurodivergent individuals, these unspoken social cues can be a significant challenge. Autistic, ADHD, and other neurodivergent folks may struggle to follow the “neurotypical” social script, leading to feelings of awkwardness and confusion.
It’s not uncommon for neurodivergent people to experience bullying, social judgment, and loneliness from a young age. Many have expressed the frustration of feeling like they’ve been left without a crucial instruction manual for social interactions.
And to be clear, there is no definitive guidebook for social interactions. The rules are constantly changing, and vary depending on the situation and culture.
Therefore, expecting neurodivergent individuals to effortlessly “fit in” or “figure it out” is unfair and unrealistic. The challenges they face are not a personal failure, but a result of the absolutely arbitrary and subjective nature of “social skills.”
Inaccessible World —> Social Exclusion
Many public spaces are not designed with differences, disabilities, and neurotypes in mind — which divides the world into people who can participate easily in society, and those who have to fight for a seat at the table.
For people with visual, auditory, sensory, or cognitive processing difficulties: complex signage, confusing layouts, avoidable noise pollution, insufficient lighting, and overly bright fonts and colors can present subtle to major barriers.
In neurotypical spaces, over-emphasis on spoken conversation (and the ability to carry on small talk) can exclude people who prefer to connect through other means — writing, non-verbal communication, quality time spent on shared special interests, etc.
When entire spaces are too sensorily overwhelming to exist within (social venues, workspaces, home gatherings), they can feel unwelcoming to neurodivergent people who would otherwise love to participate. (Plus, advocating for one’s needs and requesting accommodations requires emotional labor that each neurodivergent person may or may not have.)
These are just a few examples, and it’s important to remember that the experiences of neurodivergent individuals vary widely.
The bottom line?
Our world is primarily designed to accommodate neurotypical individuals, or those who can easily adapt to neurotypical expectations.
Neurodivergent folks often struggle to navigate environments that don’t align with their needs.
Given the structure of our society, it’s (unfortunately) unsurprising that neurodivergent individuals are at higher risk for experiencing anxiety, depression, chronic illness, PTSD, and complex trauma.
If you’re neurodivergent and have experienced and/or are experiencing trauma… what are your options?
#1: Find community with other ND folks.
Whether you’re autistic, ADHD, auDHD, highly sensitive, or any other neurotype… you are not alone! And there is a vibrant community of neurodivergent, “neurospicy,” and neuroqueer folks – online, in-person, across the world – who will be delighted to connect with you.
Sharing stories, offering advice, and simply having company can make a significant difference in your healing journey. You might start building connections through online forums, support groups, and social media communities.
#2: Identify accommodations that’ll help you feel more comfortable or alleviate distress.
The accommodations you need will depend on your specific situation, and there’s no one-size-fits-all approach. Possible accommodations include:
adjusting your living space (replacing harsh lamps with softer lighting, using non-toxic cleaning supplies instead of harsh chemicals, investing in a more comfortable bed, blanket, or pillow to improve your sleep)
modifying your routine (creating rituals to help yourself fall asleep earlier or later, in alignment your body’s natural rhythms; reducing social commitments that drain your energy; walking and listening to your favorite podcast instead of scrolling on your phone for the first hour of the day)
seeking out sensory accommodations (fidget toys, weighted blankets, clothing that prioritizes comfort over the latest fashion trend, noise-canceling headphones at work or school)
#3: Get support from a neurodiversity-affirming therapist.
It can be incredibly valuable to work with a therapist who understands and affirms neurodiversity – and ideally, is neurodivergent themself. They can offer support, guidance, and a space to process the complex realities of being neurodivergent in a neurotypical world.
And if you’re tried therapy before and it didn’t really work – keep in mind that traditional therapy methods, like almost everything else in our society, were not designed with ND folks in mind.
A neurodiversity-affirming therapist will be well-versed in approaches that actually work for non-neurotypical folks — including approaches that heal trauma without making you talk about the trauma the whole time. Check out this blog post to learn more: Why Talk Therapy Isn’t (Always) Helpful for Neurodivergent People… And What to Try Instead.
Looking for a neurodivergent therapist who specializes in trauma therapy for neurodivergent people (autistic, ADHD, highly sensitive)?
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About the Author
Liz Zhou is holistic trauma therapist providing virtual therapy services in Colorado. She helps highly sensitive, neurodivergent adults and couples heal from the past and connect with their authentic selves. Liz’s specialties include EMDR, IFS, psychedelic integration, and therapy intensives.
