For Neurodivergent Adults: 6 Creative Ways to Regulate Your Nervous System
Many neurodivergent adults (autistic, ADHD, highly sensitive) experience emotional intensity, sensory overload, and social challenges that dysregulate their nervous systems. This blog post explores 6 unique ways ND folks can care for their nervous systems through sight, sound, taste, smell, touch, and the crucial practice of taking breaks from sensory input.
Let’s start with some key terms.
The nervous system is network of nerves and cells, connecting brain and spinal cord to the rest of the body. It controls movement, thoughts, and automatic processes (breathing, digestion, heart rate).
The nervous system moves through states of regulation and dysregulation. In other words, we go in and out of our window of tolerance.
Why do our nervous systems get dysregulated?
When the brain and body perceive that we are safe (enough), we feel regulated. We’re able to think clearly, connect with ourselves and others, and stay present with our emotions and body sensations.
When the brain and body perceive a threat to safety, we become dysregulated. We may dissociate from the present moment because it’s no longer tolerable. The nervous system might shift into a fight, flight, or freeze response.
It’s natural to become dysregulated, in response to stress and pain. The goal is not to be regulated ALL the time.
The goal is to have a FLEXIBLE nervous system that can come back into the window of tolerance as needed.
A sign of a flexible nervous system is the ability to tolerate distress, be aware of the present moment, and let emotions move through our bodies.
What are signs of nervous system dysregulation vs. regulation?
Here’s a guide to help you track your own nervous system states. Keep in mind that everyone experiences these states differently, so this is a reference, not a diagnostic tool.
🔥 HYPERAROUSAL (dysregulation)
racing thoughts
elevated heart rate
anxiety and panic
sweating body
muscle tension
hypervigilance
fast, chaotic energy
fight or flight response
🍃 WINDOW OF TOLERANCE (regulation)
grounded
psychologically flexible
present and engaged
access to logic and reason
connected to self and others
curious
clear awareness
🧊 HYPOAROUSAL (dysregulation)
emotionally numb
depression
low to no energy
brain fog
shame
fatigue
sense of helplessness
freeze response
Why are neurodivergent* people more prone to nervous system dysregulation?
*Neurodivergent is an umbrella term used to describe people whose brains function in ways that different from society’s definition of “normal.” It encompasses many identities and experiences, including: autism, ADHD, high sensitivity, giftedness, 2e (twice-exceptional), dyslexia, and more.
—> To learn more, check out this blog post: How Do I Know if I’m Neurodivergent? | The Umbrella of Neurodivergence ☂️
Sensory Overload
Neurodivergent folks often experience the world through heightened senses. Certain sights, sounds, and textures may overwhelm the nervous system, triggering the fight-flight-freeze response.
Emotional Intensity
Neurodivergent individuals may experience emotions more intensely (including sadness, anger, confusion, grief, and hopelessness), and for longer periods.
Social Challenges
Communication differences, social anxiety, and sensitivity to rejection (real or perceived) can lead to chronic stress for neurodivergent folks trying to navigate a neurotypical world.
Executive Functioning Differences
Neurodivergent people may have differences in executive functioning skills, such as planning, organizing, and time management. These challenges correlate with increased stress and anxiety, and may negatively impact their everyday lives (i.e., missed appointments, lost personal and professional relationships, intense self-criticism for “being lazy” or “not being good enough”).
Co-occurring Conditions
Neurodivergent individuals are more likely to have co-occurring mental health conditions like anxiety, depression, PTSD, and complex trauma. Many neurodivergent folks experience chronic pain and illness. These conditions all directly impact nervous system health.
—> To learn more, check out this blog post: The Link Between Trauma and Neurodivergence 🧠
How can I regulate my nervous system?
Remember: when we talk about regulating our nervous systems, it doesn’t mean that everything feels perfect and peaceful all the time.
It means that we have a flexible capacity to stay present and grounded with what is happening.
The following ideas can help you explore this.
Since each nervous system is different, what works for one person may not work for another. Consider this an experiment in understanding your own nervous system’s unique needs.
(1) WEIGHTED PILLOW OR BLANKET
provides deep pressure and weight on the body, which many neurodivergent people enjoy
offers proprioceptive input (the body’s awareness of its position in space), allowing you to connect with your body and tend to its needs
can feel extremely soothing, like cuddling with a pet or being held
sends signals of comfort and security to the nervous system
(2) EAR PLUGS
come in specific shapes and sizes to comfortably fit each person’s ears (check out brands like Loops)
minimize the influx of auditory information by softening or blocking out sounds, reducing the potential for sensory overload
make it easier to relax, fall asleep, and stay asleep, as the nervous system is not constantly processing and filtering out extraneous sounds.
create a sense of calm and agency, particularly when you’re surrounded by noise you can’t control (like at a social event, near construction sites, or with traffic outside your window)
(3) PLAYING THE SAME SONG ON REPEAT
Listening to the same song repeatedly is a form of auditory stimming, providing predictable and rhythmic sensory input that can be regulating for some nervous systems — especially autistic folks who enjoy repetition, familiarity, and pattern-matching.
Noise-canceling headphones and music create a personal sound bubble, blocking out disruptive external noises.
You might physically stim, dance, or move your body as you enjoy the music.
The chosen song might help you process your current emotional state, or allow you to access feelings of joy, pleasure, and calm in your nervous system
(4) EATING FOODS WITH SPECIFIC TEXTURES
Specific textures can provide a calming or grounding sensory experience:
warm soup for comfort
sour candies to “wake up” your senses
potato chips for a satisfying crunch and sense of “release”
Chewing food in the mouth provides proprioceptive input, which can be regulating and satisfying for some neurodivergent folks.
Paying attention to the way food feels and tastes can help you feel more present and less overwhelmed.
Ask yourself, “What does my body need right now? What tastes, smells, and textures am I drawn to?”
This is a great way to connect with your body and tend to its needs.
(5) SENSORY BREAK FROM INFORMATION OVERLOAD
Information overload can be a major source of nervous system dysregulation. Our systems simply aren’t designed to process the sheer volume of information we’re exposed to today, including the constant influx of news, often filled with vicarious stress and trauma.
Give your brain a break from information overload by turning off notifications and stepping away from screens for a designated period (12 hours, 24 hours, a weekend, etc.).
If disconnecting feels difficult (and it often does!), remember that these breaks are essential for long-term engagement and informed participation. You’re not missing out, falling behind, or letting anyone down by refueling your nervous system — you’re actively supporting your ability to stay informed and involved without burning out.
Considering turning your bedroom into a cave – a dark, quiet space where you can retreat and rest.
This might involve using blackout curtains, minimizing clutter, and creating a comfortable nest with blankets and pillows.
(6) BRAINSPOTTING
Have you ever found yourself staring at a wall, lost in thought, deep in processing mode? You may have been Brainspotting, without even realizing it.
Brainspotting is a mind-body therapy that uses fixed eye positions to help the nervous system process and heal from past experiences.
It allows the brain to work through large amounts of information more effectively and sustainably than traditional talk therapy or simply trying to analyze the problem.
The idea is that where you look affects how you feel.
Example of what a Brainspotting session might look like — a person staring at a specific point in space for anywhere between 30 seconds to 30 minutes.
Have you ever noticed…
When you feel sad, your eyes look in a certain direction.
When you feel happy, your eyes look somewhere else.
When you recall a certain memory, your eyes look somewhere else again.
This all happens unconsciously, literally in a blink of an eye.
Brainspotting is when we bring conscious awareness to this typically unconscious process.
Each fixed eye position is a “Brainspot,” aka a shortcut to your subconscious mind. When you focus on a Brainspot, you’re accessing the deep, subcortical brain, where unprocessed memories and emotions are stored.
As you continue focusing on that Brainspot, your nervous system naturally begins to process information and heal itself… as it’s designed to do!
You may feel shifts in your mental, emotional, and physical experience; a sense of relief, clarity, and letting go. A full exhale.
In other words: what looks like “staring off into space” can actually be a powerful way to regulate your nervous system.
IN SUMMARY…
Here are 6 ways to build a more flexible nervous system as a neurodivergent (autistic, ADHD, highly sensitive) person:
WEIGHTED PILLOW OR BLANKET
EAR PLUGS
PLAYING THE SAME SONG ON REPEAT
EATING FOODS WITH SPECIFIC TEXTURES
SENSORY BREAK FROM INFORMATION OVERLOAD
Looking for a nervous system reset?
I offer Brainspotting sessions for highly sensitive, neurodivergent adults.
SCHEDULE A FREE CONSULTATION TO WORK WITH ME
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About the Author
Liz Zhou is holistic trauma therapist providing therapy services in Colorado & coaching services worldwide. She helps highly sensitive, neurodivergent adults and couples heal from the past and connect with their authentic selves. Liz’s specialties include EMDR, IFS, Brainspotting, psychedelic integration, and trauma therapy intensives for individuals and couples.
