Navigating Therapy When You’re Neurodivergent
Therapy can be a powerful space for support, insight, and healing—but if you're neurodivergent, the process can sometimes feel confusing, frustrating, or just not quite designed for your brain.
Whether you’re autistic, have ADHD, a learning difference, sensory processing challenges, or other forms of neurodivergence, you deserve a therapeutic experience that honors your needs, communication style, and way of seeing the world.
The good news? Therapy can work for you—and with the right approach, it can become a safe, empowering space to explore who you are, not just “fix” what others have misunderstood.
What Does Neurodivergent Mean?
“Neurodivergent” is an umbrella term that describes people whose brains work in ways that diverge from what’s typically expected or assumed to be “normal.” This might include autism, ADHD, dyslexia, dyspraxia, OCD, Tourette’s, and more.
Neurodivergence isn’t a flaw—it’s a difference in wiring. But when therapy assumes a one-size-fits-all model, it can unintentionally leave neurodivergent clients feeling unseen, misdiagnosed, or unsupported.
Tips for Getting the Most Out of Therapy as a Neurodivergent Person
1. Let Your Therapist Know What Works for You
You don’t have to mask or perform. If eye contact, certain questions, or traditional talk therapy structures don’t work for you, it’s okay to say so. A good therapist will be curious and collaborative, not judgmental.
2. Ask for Accommodations
Therapy should be accessible. You can ask for things like:
Written follow-ups or summaries
Visual aids or structured agendas
Flexibility in session format (e.g., walking, art-based, text-heavy)
Clear explanations of expectations or terminology
3. Take Your Time Processing
You may need time to reflect before answering a question—or to circle back to it later. That’s okay. There’s no right pace in therapy, and thoughtful silence is not a problem to fix.
4. Name the Shame That Isn’t Yours
Many neurodivergent people come to therapy carrying internalized messages of being “too much,” “too sensitive,” “too distracted,” or “not enough.” Therapy can be a space to unpack these beliefs and rebuild a sense of self grounded in dignity and difference—not deficit.
5. Choose the Right Fit
Not all therapists are trained in neurodiversity-affirming practices, and some may pathologize traits that are simply part of your neurotype. You have the right to find someone who gets it—who doesn’t just tolerate neurodivergence but values it.
6. Define Your Own Goals
Maybe your goal isn’t to be more “productive” or “social,” but to reduce sensory overload, unmask safely, or manage executive functioning. Your therapy should align with what you want—not what society says you should want.
Therapy Can Feel Different—In a Good Way
Therapy doesn’t have to feel clinical, confusing, or draining. When adapted to fit your needs and your brain, it can become a validating, liberating space—one where you’re not just trying to “cope,” but learning to thrive as your full self.
