Graduate Management Trainee and Loughborough alumnus Lewis Jenkins talks about how his recent diagnosis of attention-deficit hyperactivity disorder (ADHD) and autism has reshaped his understanding of himself and his wellbeing.

First, a quick disclaimer. In the UK, about 3-4% of the population has ADHD and about 1.5% are autistic. Neurodivergent people’s experiences are very different; we have our own unique interpretations of our conditions and require different kinds of support. My story is no exception and is only representative of my experience.

Having autism and ADHD is like living with two stubborn roommates with very different habits and needs. Autism will build a structured routine on Monday that ADHD dismantles by Thursday. Autism demands detail, but ADHD gets lost in the extra information. ADHD craves social interaction, but autism finds everything about it exhausting. ADHD will find a random embarrassing memory that autism will be ruminating over for weeks.

The tension between these two roommates leads to ‘task paralysis’: a subconscious numbness that freezes me in place, with my conscious mind fighting to break out of it. It’s like trying to drive a car that refuses to start – no matter how much I angrily twist the ignition key. If I get started at all, it’s sudden, I get overwhelmed and end up crashing spectacularly.

Until recently, I held all aspects of my life to a neurotypical model of success, trapping myself in a prison of internalised ableism. Autistic and ADHD people around me were punished for being ‘weird’ or ‘problematic’. I learnt to mask the traits they expressed that I wished to express, too. I wore the mask so much I never really stopped to take it off, leading to severe depression, dissociation and burnout.

Since my diagnosis, I’ve been slowly unwinding the decades of internalised ableism and subconscious masking to rediscover who I am. I’ve developed some ways to deal with the toughest moments and keep my wellbeing on track for as long as possible, some of which may be useful for you:

During the hardest moments:

• I’ll write a list of everything on my mind and how it makes me feel. Then I can pinpoint how all my busy thoughts are interacting, decluttering my mind.
• I’ll accept all the emotions that come with these thoughts and try to express them accordingly.
• I’ll use fidgets, pillows or a weighted blanket to expose myself to different sensory experiences and externalise my emotions safely.
• I listen to music, play musical instruments and write stories to help me relax and process complex feelings. A light walk with Racing Mount Pleasant is especially calming.
• I’ll practice deep breathing, with focus on longer out-breaths, acting as a ‘hard reset’ for my nervous system.

When I’m safe and stable:

• I’ll speak to family and friends for advice and support, in person if possible.
• I maintain a ‘rhythm’ of activity, as strict daily routines don’t work for me. Before starting chores, I might schedule a 30-minute timer before I begin.
• I’ll make one small change every week to gradually improve my health and sustainability. For example, I’ll swap snacks for healthy options, or go to bed 15 minutes earlier.
• When I sense myself getting overwhelmed, I practice grounding myself in the moment by remembering to stop, think and breathe.
• If I get any sudden urges, I’ll wait 24 hours. If I still have those same feelings, I’ll act on it sensibly – but usually I just forget about it!

Living in a neurotypical world with autism and ADHD is often disabling and unpredictable. But, without these conditions, I’d be without core aspects of my identity: my passion for learning, my empathy, and my relentless drive. My brain is built for sprints, not marathons.

Some people might call these conditions ‘superpowers’, but in my view, this ignores other ways a neurodivergent person may struggle. It also implies that we are only useful when a task suits our needs. We are capable of much more than our ‘superpowers’.

In an inclusive environment, it’s not someone’s disability that does amazing things, it’s the person, shaped by their experiences. With the right support, neurodivergent folk can help make the world into a more inclusive and empathy-led home for everyone.

Support available for University students and staff:

Students dealing with mental health challenges can find support from Student Services on their mental health and wellbeing webpage. You can also fill out the Health, Wellbeing and Disability Referral Form for a consultation with a member of the team.

Anyone can speak with a member of staff in the Chaplaincy for pastoral support. You do not need to be religious to access the Chaplaincy, though spiritual advice is available upon request. You can contact them on 01509 223741 or by emailing chaplaincy@lboro.ac.uk. In a crisis, you can call Samaritans on 116123 or text SHOUT to 85258 for anonymous support over the phone.

University staff can access the Employee Assistance Programme for wellbeing support. Health Assured offer a digital platform for those struggling with ADHD and autism. Access for this can be requested via their helpline or the Wisdom app. Lexxic or Genius Within offer additional support for neurodiverse people through their coaching services.

You can also book a consultation with Occupational Health if you have been or are currently seeking a diagnosis for autism, ADHD or other disabilities and health conditions by filling out this self-referral form. You can find more staff wellbeing resources on the Staff Wellbeing webpage.