{"id":866,"date":"2025-11-19T13:19:46","date_gmt":"2025-11-19T13:19:46","guid":{"rendered":"https:\/\/blog.lboro.ac.uk\/wellbeing\/?p=866"},"modified":"2025-12-17T11:22:28","modified_gmt":"2025-12-17T11:22:28","slug":"wellbeing-challenges-autism-adhd","status":"publish","type":"post","link":"https:\/\/blog.lboro.ac.uk\/wellbeing\/2025\/11\/19\/wellbeing-challenges-autism-adhd\/","title":{"rendered":"How I manage the wellbeing challenges of autism and ADHD"},"content":{"rendered":"\n<p>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.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"540\" src=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/11\/lewis-tandrima-denise.jpeg\" alt=\"Lewis stood outside an AdvanceHE conference with his colleagues Tandrima and Denise\" class=\"wp-image-868\" srcset=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/11\/lewis-tandrima-denise.jpeg 960w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/11\/lewis-tandrima-denise-300x169.jpeg 300w, https:\/\/blog.lboro.ac.uk\/wellbeing\/wp-content\/uploads\/sites\/48\/2025\/11\/lewis-tandrima-denise-768x432.jpeg 768w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<p>First, a quick disclaimer. In the UK, <a href=\"https:\/\/adhduk.co.uk\/adhd-incidence\/\">about 3-4% of the population has ADHD<\/a> and <a href=\"https:\/\/www.autism.org.uk\/advice-and-guidance\/what-is-autism\">about 1.5% are autistic<\/a>. Neurodivergent people\u2019s 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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>The tension between these two roommates leads to <a href=\"https:\/\/www.talkwithfrida.com\/learn\/adhd-paralysis\/\">\u2018task paralysis\u2019<\/a>: a subconscious numbness that freezes me in place, with my conscious mind fighting to break out of it. It\u2019s like trying to drive a car that refuses to start &#8211; no matter how much I angrily twist the ignition key. If I get started at all, it\u2019s sudden, I get overwhelmed and end up crashing spectacularly.<\/p>\n\n\n\n<p>Until recently, I held all aspects of my life to a neurotypical model of success, trapping myself in a prison of <a href=\"https:\/\/www.talkspace.com\/blog\/internalized-ableism\/\">internalised ableism<\/a>. Autistic and ADHD people around me were punished for being \u2018weird\u2019 or \u2018problematic\u2019. I learnt to <a href=\"https:\/\/www.autism.org.uk\/advice-and-guidance\/topics\/behaviour\/masking\">mask<\/a> 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, <a href=\"https:\/\/www.nhs.uk\/mental-health\/conditions\/dissociative-disorders\/\">dissociation<\/a> and <a href=\"https:\/\/embrace-autism.com\/preventing-audhd-burnout\/\">burnout<\/a>.<\/p>\n\n\n\n<p>Since my diagnosis, I\u2019ve been slowly unwinding the decades of internalised ableism and subconscious masking to rediscover who I am. I\u2019ve 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:<\/p>\n\n\n\n<p><strong>During the hardest moments:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I\u2019ll 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.<\/li>\n\n\n\n<li>I\u2019ll accept all the emotions that come with these thoughts and try to express them accordingly.<\/li>\n\n\n\n<li>I\u2019ll use fidgets, pillows or a weighted blanket to expose myself to different sensory experiences and <a href=\"https:\/\/www.moiclinic.com\/blog\/internalising-and-externalising-emotions\/\">externalise my emotions<\/a> safely.<\/li>\n\n\n\n<li><a href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2025\/10\/13\/how-to-transform-your-day-with-music\/\">I listen to music<\/a>, play musical instruments and write stories to help me relax and process complex feelings. A light walk with <a href=\"https:\/\/racingmountpleasant.bandcamp.com\/\">Racing Mount Pleasant<\/a> is especially calming.<\/li>\n\n\n\n<li>I\u2019ll practice deep breathing, with focus on longer out-breaths, acting as a \u2018hard reset\u2019 for my nervous system.<\/li>\n<\/ul>\n\n\n\n<p><strong>When I&#8217;m safe and stable:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>I\u2019ll speak to family and friends for advice and support, in person if possible.<\/li>\n\n\n\n<li>I maintain a \u2018rhythm\u2019 of activity, as strict daily routines don\u2019t work for me. Before starting chores, I might schedule a 30-minute timer before I begin.<\/li>\n\n\n\n<li>I\u2019ll make one small change every week to gradually improve my health and sustainability. For example, I&#8217;ll swap snacks for healthy options, or go to bed 15 minutes earlier.<\/li>\n\n\n\n<li>When I sense myself getting overwhelmed, I practice <a href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2024\/08\/06\/focus-on-the-present-by-practicing-mindfulness\/\">grounding myself in the moment<\/a> by remembering to stop, think and breathe.<\/li>\n\n\n\n<li>If I get any sudden urges, I\u2019ll wait 24 hours. If I still have those same feelings, I\u2019ll act on it sensibly \u2013 but usually I just forget about it!<\/li>\n<\/ul>\n\n\n\n<p>Living in a neurotypical world with autism and ADHD is often disabling and unpredictable. But, without these conditions, I\u2019d 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.<\/p>\n\n\n\n<p>Some people might call these conditions \u2018superpowers\u2019, 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 \u2018superpowers\u2019.<\/p>\n\n\n\n<p>In an inclusive environment, it\u2019s not someone\u2019s disability that does amazing things, it\u2019s 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.<\/p>\n\n\n\n<p><strong>Support available for University students and staff:<\/strong><\/p>\n\n\n\n<p>Students dealing with mental health challenges can find support from Student Services on their <a href=\"https:\/\/www.lboro.ac.uk\/services\/student-services\/category\/mental-health-wellbeing\/\">mental health and wellbeing webpage<\/a>. You can also fill out the <a href=\"https:\/\/forms.office.com\/Pages\/ResponsePage.aspx?id=wE8mz7iun0SQVILORFQIS6BJi5Vezs9Coi32-3OHqYtUNlk3QjVYQjJHR1NZVTA1VVBIVEMyUVlYTi4u\">Health, Wellbeing and Disability Referral Form<\/a> for a consultation with a member of the team.<\/p>\n\n\n\n<p>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 <a href=\"mailto:chaplaincy@lboro.ac.uk\">chaplaincy@lboro.ac.uk<\/a>. In a crisis, you can call <a href=\"https:\/\/www.samaritans.org\/how-we-can-help\/contact-samaritan\/?gad_source=1&amp;gad_campaignid=945644317&amp;gclid=EAIaIQobChMIhsngpPWlkAMVHpZQBh2tcwAbEAAYASAAEgIerPD_BwE\">Samaritans<\/a> on 116123 or text SHOUT to 85258 for anonymous support over the phone.<\/p>\n\n\n\n<p>University staff can access the<a> <\/a><a href=\"https:\/\/www.lboro.ac.uk\/services\/hr\/topics\/employee-assistance-programme\/\">Employee Assistance Programme<\/a> 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.  <a href=\"https:\/\/lexxic.com\/\">Lexxic<\/a> or <a href=\"https:\/\/geniuswithin.org\/\">Genius Within<\/a> offer additional support for neurodiverse people through their coaching services.<\/p>\n\n\n\n<p>You can also book a consultation with <a href=\"https:\/\/www.lboro.ac.uk\/services\/occupational-health\/\">Occupational Health<\/a> if you have been or are currently seeking a diagnosis for autism, ADHD or other disabilities and health conditions by filling out <a href=\"https:\/\/lboro.opasg2.com\/selfreferral\">this self-referral form<\/a>. You can find more staff wellbeing resources on the <a href=\"https:\/\/www.lboro.ac.uk\/internal\/staff-wellbeing\/\">Staff Wellbeing webpage<\/a>.<\/p>\n\n\n\n<p><a id=\"_msocom_1\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019s experiences are very different; [&hellip;]<\/p>\n","protected":false},"author":648,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":true,"template":"","format":"standard","meta":{"lboro_blog_alternative_thumbnail_image":"878","footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[],"class_list":["post-866","post","type-post","status-publish","format-standard","hentry","category-general"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How I manage the wellbeing challenges of autism and ADHD - Health and Wellbeing<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.lboro.ac.uk\/wellbeing\/2025\/11\/19\/wellbeing-challenges-autism-adhd\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How I manage the wellbeing challenges of autism and ADHD - Health and Wellbeing\" \/>\n<meta property=\"og:description\" content=\"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. 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