MENTAL HEALTH & WELLBEING

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.

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.”

3 Simple Steps to Get Bereavement Support

Losing someone can be extremely difficult, and everyone experiences grief differently. If you have been bereaved by suicide, you may feel shocked, overwhelmed, isolated, angry, confused, or experience changes to your own mental health.

Autistic and other neurodiverse people may experience bereavement differently, and there is no right or wrong way to grieve.

You may benefit from bereavement support if:

You are struggling to cope after losing someone.
You feel isolated, overwhelmed, or unable to process your emotions.
You are experiencing difficulties with your mental health following a bereavement.
You would like support from people who understand what you are going through.

Step 1: Acknowledge How You’re Feeling

Grief affects everyone differently and may change from day to day.
- Give yourself permission to feel however you feel.
- Remember that there is no “right” way to grieve.
- Write down your thoughts, feelings, or questions if that helps.
- Reach out to someone you trust, even if it’s just to let them know you’re having a difficult time.

Step 2: Ask for Support

You do not have to cope alone.

Speak to your GP if you are struggling with your mental health.
Contact a bereavement support service for specialist help.
Consider joining a support group to connect with others who have had similar experiences.
If you need immediate support, contact one of the services below:

Crisis Support (24/7)

National Services

Samaritans: 116 123
NHS 111 (Mental Health Option): 111, then select Option 2 where available
Emergency Services: 999
Papyrus HOPELINEUK: 0800 068 4141 or text 88247
Shout Crisis Text Line: Text SHOUT to 85258

Teesside

Tees, Esk and Wear Valleys Crisis Team: 0800 0515 171

Step 3: Find Ongoing Support

There are organisations that can help you understand your grief and access ongoing support.

Suicide & Co

Provides up to 12 free counselling sessions for adults (18+) in England and Wales who have been bereaved by suicide. Click Here

If U Care Share

Offers information, practical advice, and support for people affected by suicide bereavement.

Resource: I Have Lost Someone to Suicide

Samaritans Bereavement Support Groups

Information about support groups for people bereaved by suicide.

National Autistic Society Bereavement Support

Guidance and information for autistic people experiencing bereavement.

Child Bereavement UK

Information and guidance on supporting autistic children through bereavement.

Remember: Grief can look different for everyone. It is okay to ask for help, take things one step at a time, and access support when you need it

FOR MORE 3-STEP TIPS, VISIT OUR RESOURCE CENTRE.

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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MENTAL HEALTH & WELLBEING

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

Step 1: Notice & Prepare

Step 2: Ask for Support

Step 3: Keep It Helpful

3 Simple Steps to Cope with Anger

Step 1: Release Safely

Step 2: Calm Your Body

Step 3: Understand and Talk

3 Simple Steps to Cope with Fear

Step 1: Calm Your Body

Step 2: Feel Safe

Step 3: Refocus Your Mind

3 Simple Steps to Cope with Disgust

Step 1: Reduce the Trigger

Step 2: Protect Your Senses

Step 3: Reset & Reach Out

3 Simple Steps to Cope with Sadness

Step 1: Comfort Yourself

Step 2: Express & Release

Step 3: Reconnect & Reset

3 Simple Steps to help you Keep Safe

Step 1: Know Your Safe People & Places

Step 2: Plan What to Do

Step 3: Get Help When Needed

The 5-Minute Decompression Routine For Parents and Carers

Minute 1: Clear the Sensory Noise

Minutes 2–3: Reset Your Body (Box Breathing)

Minute 4: Drop Your Shoulders

Minute 5: Give Yourself Permission to Just “Be”

3 Simple Steps to Get Bereavement Support

Step 1: Acknowledge How You’re Feeling

Step 2: Ask for Support

Crisis Support (24/7)

Step 3: Find Ongoing Support

Suicide & Co

If U Care Share

National Autistic Society Bereavement Support

Child Bereavement UK

Remember: Grief can look different for everyone. It is okay to ask for help, take things one step at a time, and access support when you need it

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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