What steps help in a crisis?
Emotional Wellbeing | Emotional Wellbeing
Counsellor: Alessandra
Published: 28 Apr 2026

Being neurodivergent means your brain processes the world differently, and that can sometimes make life feel more intense, more overwhelming, and harder to navigate, especially during a crisis.

And a crisis can look differently for everyone, and it might be a complete shutdown, a meltdown, extreme anxiety, or just feeling like everything's too much all at once.

And this is real and it does happen, and it makes sense given how much neurodivergent people often have to manage on a day-to-day.

Now when a crisis hits, the first step is to just try to regulate your body before anything else.

And you can try box breathing.

And this involves breathing in for four counts, hold for four, out for four, and rest for four.

You can just repeat that a few times.

And if counting feels too much in that moment, then simply just focusing or making that out breath longer than the in-breath.

And that alone can help signal to your body that you're safe.

Now once you've taken the edge off, it helps have a small crisis plan.

You have already thought through in a calmer moment.

So think about what tends to trigger a crisis for you, what has helped before, and what you need from the people around you.

And having this written down somewhere accessible means you don't have to figure out from scratch when you're already struggling.

And it could be as simple as a note on your phone that just says go to my room or put headphones on or don't talk to me for 20 minutes.

And a sensory kit can also be helpful here, as this is just a small collection of things that helps your sensors feel safer, like noise cancelling headphones, a comfort item, something textured, something that smells calming, just whatever works for yourself.

And having it ready means one less thing to think about when things get hard.

And outside of a crisis, there are steps that can make the next one less intense.

Building some predictability into your day, even loosely, can just reduce how often your nervous system gets overwhelmed.

And also think about your environment as well.

So are there any change you can make at home or at work that reduces unnecessary sensory or social demands?

And it is also worth thinking about who in your life can be a support person during a crisis.

So someone who knows what you need, how to help and what not to do.

As you don't have to manage this by yourself and letting someone trusted in on your plan can make a real difference.

Now if crises are happening frequently, lasting a long time, or significantly affecting your day-to-day life, it is worth speaking to your GP as they can refer you to mental health support or services that understand neurodivergent presentations.

Therapy can be helpful too, particularly with someone who's experienced in neurodivergence, as they can help you understand your patterns and build a stronger crisis toolkit over time.

You can explore more resources around neurodivergence and mental health within the app.

If you are thinking about harming yourself and feel unsafe, then please seek urgent help by contacting your local emergency number or a crisis helpline.