Need a hug?

Count this a virtual one! Bonus: no sensory issues woop woop!

Being neurodivergent in a neurotypical world is tough, but you are not alone. Here is my own mental health checklist that I go to when everything is too much. Whether I'm feeling shutdowned, meltdowned or just down. Hopefully this might help a little bit ♡


In for 1, 2, 3, 4 and out for 1, 2, 3, 4, 5, 6 - repeat 5x - this activates the calming side of your nervous system and lets your body know it's safe

Sensory check

Could you be in sensory overload? Try dimming the lights, changing into comfy clothes, going to your safe place, put on your headphones, close your eyes, are you too hot or too cold? It's okay to need alone time

Turn off the news

Honestly you won't miss anything important and us humans aren't designed to be bombarded with so much negativity all the time

Drink water

Or tea, or hot chocolate, or lemonade, anything liquidy - when our brains get dehydrated they slow down, give it some juice!


Get off social media and engage in a special interest, look for some collectables, create some art, draw, read a book, code, journal, write a poem

Smell something nice

Peppermint, lavender, a candle, incense, even laundry powder if that's your jam - smell brings us back to the present moment or when associated with positive memories can make us feel extra cosy

Listen to your favourite song

Even if you don't feel like it, bonus points for loudness and dancing - music can instantly lift or change our mood

Talking of movement

Move a little, walk upstairs then downstairs, do some stretches, flick those hands, go for a walk - the brain and body become disconnected when we are in thought spirals - movement helps to unite them


You NEED this, I know it feels weird if you are late diagnosed like me - just DO IT - stimming is self soothing and a natural and beautiful part of autism, and it's SO COOL we have this magic tool - so stim however you like!

Tried everything?

Nap time! Snuggle up with a blanket and switch off - your brain has gone through a lot and you deserve it - sometimes sleep and rest is the best healer