Hey there, fellow neurodivergents! As the vibrant hues of summer prepare to make way for the charm of autumn, it's perfectly normal for those of us dealing with ADHD and anxiety to feel a bit overwhelmed by changes. Many of us may have conflicted feelings with adjusting to changes and transitions, including the seasons and shifts at work or school. This year, I have noticed a lot of clients, friends and family dealing with an extra pressure and chaos, which other therapist friends of mine have also noticed, so I wanted to share some tips. (Might this have something to do with, at the time of writing this, we are dealign with multiple national and local crises, natural disasters, intense political climate and election season along with some historical systemic issues? I would say yes, but let's focus on some basic coping tools and choices we can make today.)

Even those of us who enjoy the autumn months can start to feel the effects of some seasonal depression with the shortening days. But fear not, because I've got your back with five ADHD and chaos-friendly coping tools to help you get through this transition and sooth the feral gremlin within. Ready? Let's dive in!

1. Embrace Active Mindfulness

One powerful tool to combat the anxiety that often accompanies seasonal changes is mindfulness practices. I'm not talking about the traditional sitting meditations that people often think of and are told is "good" for them. Don't get me wrong, I grew up with some great meditation practices and there is plenty of research on it's benefits. However, often in our modern age of constant distractions and stimulation, sitting meditation makes many folks actually feel worse, especially those with ADHD and co-occurring anxiety and depression. Without easing into meditation practices in steps, it can be like giving your inner critic or worst-case-scenario analyst a microphone and a stage. Not calming. It can also feel like when we were kids in school or perhaps with some family and told to sit still and be quiet, when we really needed to move our bodies and get our energy and fidgets out. Hyperactivity can turn inward and become a distressingly chaotic mind.

That being said, taking just a few minutes each day to ground yourself in the present moment can work wonders for soothing an overactive mind. Some more visual thinkers find guided visualizations helpful with something to focus on, like those found on Calm, Headspace, or Youtube. Personally, I a tube of light comeing down into the center of your head and brigning a wave of relaxation, calm nd melting away ten sion and worry can be one strategy. Or during a shower, imagining light coming along with the water and choosing to let the worries be washed away down the drain.

Many of us do well, if not better, with more movement based mindfulness.

Going for a walk and slowing down, looking around and really noticing and tuning into your 5 senses can feel Much better than sitting and can be regulating for the nervous system. Between the fresh air, the movement, and the setting change, it can feel good to get out ever if it's walking around the block if not going to nature. If you have more energy, listening to music and dancing around your room in whatever silly or aggitated way your body wants to move can be a way to get out of your head and back into your body in a different way. Starting small and working up to a longer mindfulness practice, and being compassionate about witnessing what your mind is doing and any resistance coming up can be really helpful.

2. Create a Cozy Ritual or Write a "Dopamine Menu"

Incorporating a sense of ritual and rhythm into your daily life can provide much-needed structure and comfort during transition periods. But for a lot of ADHD folks, consistency and routine can feel challenging to maintain and then there can be guilt or shame around falling off. But this struggle with routine can be for a few reasons (boredom, demand avoidance, craving novelty, low dopamine, decision paralysis etc etc) and beating yourself up does Not actually help feel more motivated in the long run. I have found reframing "good habits"as personal rituals with room for more flexibility while being consistent can be more of a rhythm. Setting the intention to get into a rhythm can be a bit easier to feel motivated and consistent with vs. thinking of expectations associated with daily routines.

A way to get around this resistance from boredom or decision paralysis with healthy routine can be making a menu what you can choose from a few things. I've seen "dopamine menu" being a term used on social media lately to described something I've been helping clients make for years. Take a moment to write down on a post-it note or a notes app page in your phone a menu of things that you enjoy that are easy to do feel-good things to choose from depending on your mood that be an alternative to doomscrolling and internet rabbit holes. It's more about persistence and building consistency than trying to have a perfect routine you do Every day. Whether it's brewing a warm cup of tea each morning, indulging in a calming bedtime ritual like drawing while listening to music or an audiobook, coloring, reading, or carving out time for your favorite hobby, find simple rituals that bring you joy and a sense of comfort or peace.

3. Get Moving Outdoors

As the air turns crisp and the leaves begin to turn, seize the opportunity to soak up the beauty of nature. Physical activity, especially outdoors, has been shown to reduce anxiety and improve focus, especially for ADHDers. Take a leisurely walk in the park, go for a hike, or simply sit outside and breathe in the fresh autumn air. You can incorporate a solo mindfulness practice or this can also be a great thing into a social opportunity with a friend or family member so you have both an accountability buddy as well as some time to connect. There is also some great things about just being able to walk next to someone and not make eye contact for us neurodivergent folks. For those of use creative neurodivergents, call it your side quest or solo adventure to make it more fun and less like a demand or boring "should" task.

Your mind and body will thank you.

4. Journal or Doodle Your Thoughts and Feelings

Putting pen to paper can be a cathartic way to express your emotions and untangle the thoughts swirling in your mind. Consider starting a "brain dump" stream of conciousness journal to get things on paper. You could add some gratitude bullet points to help focus on the positive aspects of your life, or make it more of a sketch journal that has images, doodles and words. Some find bullet journals to track your daily tasks and goals a helpful way to keep the perfectionism down. Journaling, whether in writing or misging in art, can be a powerful tool for self-reflection and stress relief.

5. Stay Connected with Your Supportive System

Navigating ADHD and anxiety can feel isolating at times, but remember that you're not alone in this journey. Reach out to friends, family members, or support groups who understand what you're going through. Sharing your struggles and triumphs with others who can empathize can bring a sense of community and belonging.

So, dear neurodivergent, as you bid farewell to the warmer days of summer and embrace the coziness and whimsical spookiness of autumn, remember that you have the strength and resilience to ease through this transition (and this absolutely Wild election season). Armed with these five chaos-friendly coping tools, you're better-equipped to manage your ADHD and anxiety with grace and confidence. Here's to a smooth seasonal shift and autumn ahead!

Remember, take things one day at a time, breathe, and most importantly, be kind to yourself. You've got this!

Cheers to autumn adventures, cozy comforts! 🍂🌼

With love,

Kym