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Manage your wellbeing with our simple coping techniques
Our 3-step health & wellbeing coping tips can help manage your mood and make life more manageable for children and adults who are neurodiverse.
3 Simple Steps to Get Mental Health Support
Mental health support can help neurodiverse people manage stress, anxiety, low mood, or feeling overwhelmed. You may benefit if:
- You feel anxious, stressed, low, or overwhelmed
- You find it hard to cope with daily tasks or changes
- You want support understanding your emotions
- You need someone to talk to or structured help
Step 1: Notice & Prepare
- Write down how you feel (e.g. anxious, tired, overwhelmed)
- Note what makes things harder or better
- Any recent changes to your health, (for example, new medication or changes in dose)
Step 2: Ask for Support
- Contact your GP (doctor) and ask for an appointment
- You can also self-refer to NHS – Talking therapies for adults – Tees Esk and Wear Valley NHS Foundation Trust
- You might like to tell a trusted family member or friend, even a little bit is okay
Step 3: Keep It Helpful
- Try to attend sessions or check-ins when you can, even small steps count
- Let someone know if the support isn’t working for you
- Ask for adjustments that help you, such as:
- A consistent routine
- Clear, simple language
- Written plans or instructions
3 Simple Steps to Cope with Anger
Anger is a strong feeling. It can show up when something feels unfair or overwhelming. You may feel:
• Hot, tense, or restless
• Like shouting or hitting something
• Frustrated or out of control
Step 1: Release Safely
- Hit or shout into a pillow
- Use a boxing pad or gloves
- Crush an ice cube
- Squeeze a stress ball
Step 2: Calm Your Body
- Do grounding exercises
- Run cold water on hands or feet
- Use a sensory item
- Take deep breaths
Step 3: Understand and Talk
- Write or draw what made you angry
- Shred paper to release feelings
- Talk to someone you trust
- Spend time outside
Tip: It’s okay to feel angry, focus on safe ways to release it
3 Simple Steps to Cope with Fear
Fear helps keep you safe, but it can feel overwhelming sometimes. You may feel:
- Nervous, shaky, or tense
- Worried about what might happen
- Wanting to avoid things
Step 1: Calm Your Body
- Take slow, deep breaths
- Try a guided breathing video
- Have a warm drink
- Take a bath
Step 2: Feel Safe
- Cuddle a pet or soft toy
- Use a sensory item
- Sit in a calm, quiet space
Step 3: Refocus Your Mind
- Talk to someone you trust
- Try journalling
- Do a puzzle or play a game
- Go for a walk or try gentle yoga
Tip: Fear passe, focus on what feels safe right now
3 Simple Steps to Cope with Disgust
Disgust can happen when something feels overwhelming or unpleasant, especially with sensory input. You may feel:
- Strong discomfort or urge to avoid something
- Sensory overload (smells, sounds, textures)
- Nausea or distress
Step 1: Reduce the Trigger
- Move away from the environment
- Take a break in a safe space
- Adjust your surroundings
Step 2: Protect Your Senses
- Wear earplugs or tinted glasses
- Use a sensory item for comfort
- Listen to music or a favourite podcast
Step 3: Reset & Reach Out
- Take slow, deep breaths
- Use grounding techniques
- Talk to someone you trust
Tip: It’s okay to step away, your comfort matters
3 Simple Steps to Cope with Sadness
Sadness is a normal feeling. It can happen when you feel low, tired, or upset. You may feel:
- Low mood or no energy
- Wanting to be alone
- Tearful or overwhelmed
- Not interested in things you usually enjoy
Step 1: Comfort Yourself
- Listen to your favourite song
- Watch a favourite TV show or movie
- Cuddle a pet or sensory item
- Have a warm drink
Step 2: Express & Release
- Try journalling or writing your thoughts
- Express feelings through art, crafts, music, or drama
- Watch something funny
Step 3: Reconnect & Reset
- Spend time with people you trust
- Follow a routine for eating and sleeping
- Go outside or spend time in nature
- Try gentle exercise
Tip: Small activities can help, start with one thing
3 Simple Steps to help you Keep Safe
Keeping safe means protecting yourself from harm, stress, or unsafe situations (online or in person). This is important if:
- You feel unsafe, confused, or pressured by others
- You are unsure about boundaries or risks
- You use the internet or social media
- You want to feel more in control and prepared
Step 1: Know Your Safe People & Places
- Identify 2–3 trusted people you can contact
- Know safe places (home, library, community centre)
- Keep important contacts saved and written down
Step 2: Plan What to Do
- If something feels wrong, trust your feelings
- Practice simple actions:
- Leave the situation
- Call or message someone
- Go to a safe place
- Practice simple actions:
- Don’t share personal details
- Block/report people who make you uncomfortable
Step 3: Get Help When Needed
- Contact a trusted person
- Speak to a professional (teacher, support worker, GP)
- In an emergency, call 999.
Tip: It’s okay to ask for help, even if you’re not sure something is wrong.
The 5-Minute Decompression Routine For Parents and Carers
When you are caring for a neurodivergent child or an adult with complex needs, being told to “practise self-care” can feel frustrating. Who has time for a spa day or a long bath when schedules are packed, sensory meltdowns happen, and your mind is constantly racing?
Real self-care isn’t about escaping your life for a weekend. It is about finding tiny pockets of time to reset your nervous system so you can keep going.
Here is a simple, 5-minute decompression routine you can do anywhere—even sitting in your car or hiding in the kitchen.
Minute 1: Clear the Sensory Noise
- You spend all day managing everyone else’s sensory needs, but your own nervous system gets overloaded too.
- Action: Step into a quiet room or your car. If you can’t leave the room, pop in noise-cancelling headphones or earplugs for just 60 seconds. Take away the background hum of TVs, iPad games, and ticking clocks to give your brain a visual and auditory rest.
Minutes 2–3: Reset Your Body (Box Breathing)
- When we are stressed, our breathing becomes shallow, telling our brain we are in danger. Box breathing forces your heart rate to slow down.
- Action:
- Breathe in through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Hold empty for 4 seconds.
- Repeat this loop 4 or 5 times.
- Action:
Minute 4: Drop Your Shoulders
- Stress physically locks itself into our muscles. Unconsciously, you are probably clenching your jaw or holding your shoulders up to your ears right now.
- Action:
- Intentionally unclench your jaw.
- Let your tongue drop away from the roof of your mouth.
- Drop your shoulders away from your ears.
- Do a slow neck roll to the left, then to the right.
- Let your muscles go heavy.
Minute 5: Give Yourself Permission to Just “Be”
- You spend your life fixing problems, anticipating triggers, and filling out paperwork. For this final minute, you don’t have to fix anything.Action: Take a slow sip of cold water, tea, or coffee. Remind yourself: “I am doing the best I can with the resources I have today, and that is enough.”
FOR MORE 3-STEP TIPS, VISIT OUR RESOURCE CENTRE.
Find out how MAIN can help your young person
Call 01642 608012 today or e-mail info@iammain.org.uk
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