Life can feel overwhelming, okay, especially if you're existing in the world as a neurodivergent individual with an LGBTQ+ identity. Managing stress isn't about "fixing" who we are—but about creating routines where we can be who we are, honor our needs, and live life on our own terms.
1. Redefine What Stress Management Means for You
Most stress advice is one-size-fits-all. But for autistic and ADHD brains, standard strategies (like sitting still for long meditations) may not be experiential or effective. Instead of attempting to cram into neurotypical forms, experiment:
Stimming as regulation – rocking, fidgeting, pacing, or vocalizing can discharge tension.
Movement breaks – stretching, dancing, or even a walk around the block can reboot energy.
Sensory adjustments – noise-reducing headphones, weighted blankets, or comfy clothes can help counteract feelings of overwhelm.
Stress management does not have to look like the wellness influencer Instagram version—it just has to work for you.
2. Embrace Structure That Honors Flexibility
For me and many people with ADHD or autism, calendars are stabilizing but excessive structure is oppressive. Try:
Using visual calendars or planners that give structure without locking you in.
Building transition buffers between activities (instead of expecting immediate transitions).
Allowing yourself to have "done is better than perfect" intentions, so productivity isn't disrupted by perfectionism.
Structure should work for you, not control you.
3. Community as Medicine
Because LGBTQ+ individuals such as ourselves often know the healing potential of community and chosen family. Anxiety feels lighter when not carried alone.
Join online or in-person support groups for LGBTQ+ neurodivergent folks.
Make accountability friends—friends who call in, not just about work but about rest and joy, too.
Lean into places where you can be without mask or apology.
Community isn't just social—it's survival, healing, and a reminder that you're not alone.
4. Self-Compassion Rather Than Self-Criticism
Autistic and ADHD people often receive the message that we're "too much" or "not enough." That internal tension can add to daily stress. Try reframing
Instead of “I failed to finish my to-do list,” say “I honored my energy today.”
Instead of “I should be able to handle this,” say “I’m allowed to ask for help.”
Instead of “I’m behind,” say “I move at my own pace, and that’s valid.”
You don’t have to earn rest, joy, or care—they’re yours by right.
5. Celebrate Intersectional Resilience
Being autistic, ADHD, and LGBTQ+ means navigating a world that wasn’t built for you. That’s stressful—and it’s also a testament to your resilience. Every adaptation you’ve created, every system you’ve hacked, every mask you’ve unlearned is proof of your strength.
Celebrating small victories, from completing a hard task to simply existing authentically, is a form of resistance and a way to reclaim joy.
Closing Thought
Managing stress as a neurodivergent, LGBTQ+ person isn't being who someone else wants you to be—it's being true to your own method. When we allow ourselves to simply be ourselves, use strategies that actually help us, and stay connected to community, we can live more authentically in our own way.
Take Care of Your Mental Health on Your Terms
At Inclusive Therapy Group, we know that stress management isn’t one-size-fits-all—especially for LGBTQ+, autistic, and ADHD communities. Our affirming therapists understand the unique challenges you face and are here to support you with tools that honor who you are.
Ready to start your journey toward balance and resilience?
Book an Appointment Today
You deserve care that celebrates your identity and works with your brain, not against it.
https://inclusivetherapygroup.com/blog/managing-stress-while-living-life-on-your-own-terms
