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#neurospicy

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Diary of an AuDHD Squirrel. Day 581 , Saturday 31/05/2025

Saturday started stupidly early, something woke me before 5am, it’s Saturday for Nuggan’s sake! So I heroically rolled over & resurfaced just after 7am.

Made breakfast & drank my coffee while catching up with my Peeps here in the Fediverse.

Did my chores then got mugged by Sophie cat for an extended brushing session!

Played an hour or so of Cyberpunk - I’m getting into the game now, I need to do a side mission to get a motorbike to help me get around town easier - I find the car I have is like driving a bus! (Also currently it’s in the shop!)

Helped Mrs S pack away the shopping when she got back & then we had sandwiches for lunch.

We spent the afternoon catching up on Mrs S’s TV shows finishing with the first ep of ‘The Bombing of Pan Am 103’ a powerful drama!

We had fired chicken & chips for tea & watched the new Apple TV movie ‘The Fountain of Youth’, a fairly corny re-jigging of ‘Indiana Jones & the Last Crusade’ but watchable none the less.

Final Thoughts.

A quiet day, there were triggers, but the sun coming out later this afternoon helped to chill me out!

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Diary of an AuDHD Squirrel. Day 580 , Friday 30/05/2025

TL:DR washing woes & triggers!

Friday started just after 6am, not wanting to get up at that point I read for a little while.

Came downstairs just before 7am & made my breakfast.

I spent sometime navigating the Fediverse then started my chores.

09:57 I’ve mentioned before how the laundry can trigger me - specifically the way it’s washed & especially the way it is hung out.

I, as is my nerdy habit, have read around various articles on the subject - how to not have cardboard towels, how to wash tea towels, the importance of washing like things together & the avoidance of mix in whites & colours. In my ND brain these have joined the encyclopaedia of ‘RULES’. If written out this tome would span almost as many volumes as the contents of DEATH’s library! It includes rules not just about how to do stuff but also all the rules I have learnt about social interactions & a myriad other things that help me live in an NT world.
Bending these rules I can cope with, out right breaking them is akin to physical pain, it is certainly stressful.

So I go to hang up the underwear that I washed last night - I do this once a week & it comprises my smalls as well as Mrs S’s.

Without going in to detail the previous wash of hand towels & tea towels & 2 duvet covers is hung in a way that catches in my face & triggers me big time. I would have taken them down & put them away but they were not quite dry.

Initially I felt overwhelmed, too many rules broken & too much sensory stimulus to actually carry out the task I needed to do. However, I have learnt how to deal with this situation - it is still hard but if I sit myself down & give my self a stern talking to I can prevail. Thus I moved some of the existing washing around, & devised a fairly simple way where I only had to brush against the duvet covers twice.

Made us some chicken sarnies for lunch - normally I skip lunch on a Friday but we needed to eat up the bread & the chicken.

This afternoon was much better, I delved more deeply into Cyberpunk 2077 (I’m the least punky punk ever 😆)

Had pizza for tea - yummy!

Watched a couple of episodes of ‘Waking the Dead’ this evening.

Final Thoughts.

I feel stupid & pathetic that just hanging up laundry can become such a palaver, most folk would laugh at the concept that hanging out laundry could be in anyway difficult. But it is what it is, at least now, having developed a better understanding of how autism & ADHD affect me, I know why I feel stressed & upset by things like this & I am slowly developing new rules to mitigate the impact of this particular set of rules being broken.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Diary of an AuDHD Squirrel. Day 579 , Thursday 29/05/2025

Thursday started really quite early at around 05:30, I gave the clock a dirty look & went back to sleep.
Attempt number 2 at the whole consciousness thing was made more successfully abound an hour later.

Breakfast followed & then coffee was shared with a couple of chapters of Father Brown’s exploits. G.K. Chesterton is an amazingly descriptive writer, his ability to paint the scene in prose is brilliant!

I did my chores for the day & then agonised over getting ‘Cyberpunk 2077’ for an hour or so - it takes me soooo long to decide on purchases sometimes - I ended up getting it as it was in a sale & it seemed from the reviews & comments I got to my toot about it that it was a worthwhile game to get.

I made us beans on toast for lunch, this used to be fairly regular fair before Geoff (the gouty toe) appeared on the scene. Baked beans are very high in puritans (ok purines) apparently so I limit my intake.

Guess what I did this afternoon …

Crumbs so it’s a super involved game, I read in one of the reviews that it was ‘overwhelming in the beginning’, paint me overwhelmed!

They recon it’s a 100 hours plus game to complete - it’s going to take me that long to learn the basics!

We had a M&S chicken chow mein for tea - actually not too bad at all.

I had to restrain my eagerness to get back to Night City so Mrs S could enjoy a couple of her TV shows - it seems only fair! 😆

Final Thoughts.

It is to be hoped that the leadership of UK never falls to me, I cannot make a decision to save my life these days. Simple purchases take hours, complex ones take days sometimes.

One of the problems I have with regards to hoarding is that I cannot decide what I can or cannot throw away.

It can take me an hour to decide what to watch of an evening.

Also it seems that I may well be trying to fight my way back from burnout, it explains why I’m struggling so much I guess. But progress is being made, slowly.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Diary of an AuDHD Squirrel. Day 578 , Wednesday 28/05/2025

Wednesday started around 06:45 I got up & made myself breakfast.

I read a while with my coffee then did the basic chores.

Motivation is at a low at the moment so it was always going to be a quiet day.

I had a ham & salad sarnie for lunch - been a while since I had that combo & it was rather nice.

I watched ‘The Imitation Game’ this afternoon, Alan Turing’s story is fascinating to me, I wish I had a ¼ of his capabilities!

Had a hotdog with what was left of the salad I made yesterday - not bad even if I do say so myself!

Final Thoughts.

Reading some of the toots on my TL today & the thought came to me that:

I am cripplingly shy, I avoid social interaction whenever I can & sometimes I read about others I interact with remotely getting together & having a good time & I wish I could push past this.

It’s bad enough that I struggle to get out of the house - but I miss so much because of my ridiculously intense fear of saying/doing the wrong thing while out with others. I know that I shouldn’t compare my life with others, I know logically that they have strengths & weaknesses, we all do. But I struggle to find my strengths, to find something that means that I can look people in the eye & not feel I’m an abject failure.

There are those who I share a TL with how will say “Get up then, get out there, do SOMETHING!”. They are not wrong, I know I should but the knowing & the doing are two very different things.

Watching the ‘Imitation Game’ today I see a lot of me in Alan Turing, oh not the mathematical genius, far, far from that, & not the sexual preferences. But the solitary nature, the anti-social nature, struggling to be understood & struggling to understand.

I know that some, possibly all, of this can be traced to being autistic but that doesn’t help.
When I got my ASD diagnosis I had a period of hope that I could find help, I found some but for one who sits on the spectrum where I do there is little enough, most of it points at reading & self help. I have had a loads of help from the community here but increasingly I am withdrawing into my shell again and shying away.

This is not a cry for help, just me telling myself off I think.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Just to be very clear: I got no problem with being different from what society expects, wants, demands or hints at.

SOCIETY has a problem with me. And that's strictly their problem, I shouldn't have to worry about it at all, and I wouldn't, except they have the power to MAKE it my problem. And they do.

They're trying their hardest to make me, that is my true self, unheard, unseen, unwritten and if that fails, unbreathing. Even then they wouldn't stop, they'd try to erase my memory and legacy as well, like dust in the wind.

And at the same time, they're trying to move heaven and earth to make me be legible, seen, understood, filed away, tracked, maybe dissected and studied. Fixed forever, my data stored in their filing cabinets, lists and servers, never to be forgotten or erased.

But whatever such inquisition would glean about me and whatever they record, would not, is not, has never been and could never be the real me. And it is not something that can live.

That's how I end up agonising over what society thinks of me or wants from me: Because all avenues they leave me end in death. This is NOT a metaphor!

This is how my existence is a constant revolutionary struggle for survival, for air to breathe. This revolution is not a metaphor either.

The temptation to give in, give up, die internally and then externally, fast or slowly, it's always there. It's not a temptation really, just constant pressure (torture if you look too closely) and the empty, lying promise of relief.

If only I stopped struggling, they say, it would stop hurting. If I didn't try to dance, I wouldn't feel any chains, they swear.

I am biting the hand that feeds me these lies, that beats me, confines me and excludes me. My teeth are the sharpest of all weapons: Wild, unfettered truth!

I am who I am and I am good the way I am.

Diary of an AuDHD Squirrel. Day 577 , Tuesday 27/05/2025

Tuesday started just before 7am, felt rather bläh & out of sorts.
I got downstairs, made breakfast & turned on the TV for my daily dose of news - to find that there had been some git in a car drive into the LFC fans lining the streets of Liverpool to celebrate their teams success.
This is awful news to come out of my birth city & yet another tragedy to affect the team.

I will not dwell on this here other than to say my thoughts go out to those affected. “You’ll Never Walk Alone!”

Had a quiet morning, doing my chores then watching a couple of older movies, ‘Law Abiding Citizen’ & the ‘The Shooter’.

15:24 So just read an article where folks are basically impressed by how early & how many icebergs there are off the coast of Newfoundland.
These icebergs originate from the Greenland Icesheet.
They are breaking off earlier & in greater numbers because of climate change & these Americans are celebrating the fact! 🙄🤦‍♂️

Made another salad for tea which we had with some really nice quiche that I got on my foraging run last week.

This weeks foraging run will have to wait until Thursday as Mrs S is out to the office again tomorrow.

Final Thoughts.

The rain today has really not helped my mood, I am so unmotivated at the moment. I don’t know why.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Growing up neurospicy. Age 15.

"I'm normalling as fast as I can!" I loudly declared to my own reflection as I desperately rushed to paint the ceiling a vital shade of purple.

The world was rapidly desaturating, I needed the colour to breathe.

Diary of an AuDHD Squirrel. Day 576 , Monday 26/05/2025

Monday started around 07:30 as today was a bank holiday here in deepest, darkest Yorkshire.

The weather has been classic bank holiday weather - wet & windy with the sun popping out just enough times to prove it still exists.

We had a very lazy day as Mrs S is back in the office tomorrow.

We did various chores this morning then after ham sarnies for lunch we binge watched ‘Malpractice’ season 1 to set us up for watching season 2, maybe next week.

I did us hotdogs with a chopped salad for tea & we finished the day with a couple of Mrs S’s TV shows.

Sophie has me in stitches sometimes - she loves to go out in the rain then come in all wet & demand I dig her towel out & dry her, then give her a good brush! Some cats have it all! 😆

Final Thoughts.

Not a bad day, a bit of banter on here, some decent food & a bit of relaxing.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Diary of an AuDHD Squirrel. Day 575 , Sunday 25/05/2025

Sunday has been a quiet day with really nothing special about it.

Made a salad this evening to go with some salmon fillets I got when I when shopping earlier this week. Not bad even if I do say so myself.

Final Thoughts.

Both my favourite authors are celebrated today, pTerry with the Glorious 25th & Douglas Adams with the fact that it is Towel Day. Please be sure to either wear a lilac or know where your towel is - or both! 😊

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Diary of an AuDHD Squirrel. Day 574 , Saturday 24/05/2025

Saturday started somewhat grey and damp just after 7am so I wandered downstairs & got breakfast.

Mrs S went off shopping & to see her mum so I had a nice peaceful morning filled with a mix of reading & Fallout 4, after doing my chores of course.

We had a heron land & try to pinch a couple of the fish out of the pond this morning so I’ve put up some cheap washing line in a cross formation above the pond to try & dissuade the perisher from trying in future!
( I had a similar setup previously but it didn’t survive last winter)

Mrs S got home around 12:30pm & I made us some lunch.

I got another hour or so on the PlayStation this afternoon when Mrs S went for a haircut.

We watched Russell Crowe in ‘The Next 3 Days’ when Mrs S got home & then finished off the day with an episode of Poirot.

Final Thoughts.

Had a pair of Jehovah’s witnesses around this morning, I despair of people who cannot see the wood for the dogma.
I have no problem with folks believing in whatever deity they feel is appropriate but I found established religion to be far too much about controlling folk & far too little about helping them for my taste.
As an agnostic or certainly one who is happy to avoid organised religion I wish they would get the hint & mark me down as a lost cause.

Not a bad day overall, but not very productive. I despair of ever having the energy to actually get stuff done again.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Diary of an AuDHD Squirrel. Day 573 , Friday 23/05/2025

Friday started at around 0630: with the sun streaming thru the blinds & prodding me awake.

I took my time getting up, finally getting downstairs for breakfast just before 7am.

I had my coffe while catching up on here then did my chores.

It was a lovely sunny day so I decided to drive to the top of the valleys & walk thru the woods by the reservoir.
The drive up was mostly uneventful, rush hour being past by the time I set off.
The car park by the woods was quite full but there are a number of walks & the woods are quite extensive & lead onto the moors so one still doesn’t pass too many people on any given route which I find ideal.
I chose the shortest route, 3km almost to the metre. It winds it’s way along the top of the valley, which is quite narrow at this point - about a mile wide maybe - thru the trees & then wends its way down to the edge of the water which it follows back to the car park.

Several things had changed since my last visit which was a while ago. A gang of moles has taken over the bank at the start of the trail, making it look like the Ajanta caves in India. They seem to be creating their own little civilisation there!
Someone - I’m not sure whether human or mole had uprooted a load of bluebells & strewn them across the path - I think perhaps human but why is beyond me.

I heard a cuckoo for the first time this year, although it was impossible to see it thru the trees.

When the path descended & started to follow the edge of the water it looked like a billion dandelions had spread their seeds, the edge of the path & quite a way up the side of the bank was white with them - like it had snowed. Even some of the smaller trees & bushes were coated with this cross between down & cobwebs. Yet there did not seem to be enough dandelion plants to have produced this deluge!

As I got further around the reservoir I got a clear view of the water, the sun sparkling off the the surface & a flock of geese added to the cacophony of bird song in the woods.

I got home & did a couple of minor chores before settling down with a cuppa to watch ‘Inglorious Bastards’ a movie that I like a lot.

Have a super light lunch - packet of crisps & a tangerine then finished my movie.

We had pizza for tea (BBQ meat feast - just to tempt Geoff)

Finished the day with a couple of eps of ‘Waking the Dead’ not a bad way to end the day.

Final Thoughts.

Really enjoyed the walk this morning it’s been ages since I’ve been up to the woods, the weather was just right, sunny & warm without being too hot. It did me good to get out amongst the trees & the sounds of the countryside.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Diary of an AuDHD Squirrel. Day 572 , Thursday 22/05/2025

Thursday started just before 7am, I went down & did breakfast.

After that it was a day much the same as many others.

Final Thoughts.

Nope, nothing doing, my brain has shut down, packed its bags & was last seen heading for la la land.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Diary of an AuDHD Squirrel. Day 571 , Wednesday 21/05/2025

Wednesday started around 7am, I made breakfast & listened to my audiobook with my coffee.
Spent a little time on here then got changed & ventured out shopping.

It was a lovely morning for a drive out & about, we’re lucky we live out in the sticks & most of the journey is thru beautiful countryside.

The store I go to is a surplus store & the shelves are stocked with a variety of goods, most weeks I can find a few bargains but occasionally there is a bit of a bonanza, so it was today - we have a couple or 3 weeks worth of some refreshing changes to the humdrum stuff Mrs S usually gets.

We had smoked salmon sarnies for lunch (courtesy of my shopping spree!) it was delicious.

Had an afternoon of chasing round Velen in Witcher 3.

Mrs S finished work around 5 & we watched Prof. Hanna Fry dismantle a fridge which was a) great fun & b) informative - opportunities to learn everywhere!

We finished the evening with a couple of Mrs S’s cop shows.

Final Thoughts.

I’m glad I made it out shopping - such a little victory but I guess a victory nonetheless.

Thank you to all those who are helping me on this journey, in a myriad different ways. I am thankful to each & every one of you! 🫂 🫶🐿️🖖

@actuallyautistic
#TimsASDjourney #ActuallyAutistic #Neurospicy #TheMammutMoves

Want concrete steps to make autistic anxiety more manageable?

I'm offering a short course on how to reduce anxiety, from an Autistic/AuDHD
perspective.

Starts Friday.
autismchrysalis.com/anxiety
#ActuallyAutistic #AuDHD #Autistic #Neurospicy #Neurodiversity #anxiety

Autism ChrysalisCourse Anti-Anxiety Practices for AutisticsAnxiety Reduction for Autistics A framework and practical techniques to reduce the impact of anxiety on your day-to-day life, that actually work for Autistic and AuDHD humans. I've been there There was a time, not too many years ago, when anxiety was my constant companion, nay-sayer, punisher, and fear monger. I would spend weeks dreading a phone call I had to make.I'd put off replying to emails for so long that it got extra weird to reply, and the anxiety compounded.I'd start projects, and get stuck at all the things that needed to happen in order to make progress, and get overwhelmed, shut down, and emotionally beat myself up about it. And then get irritable, and say the wrong thing to someone, and have something else to ruminate about.Things that other people consider simple, like cooking, cleaning up, making an appointment, or deciding whether I wanted to go to an event with people (and how), felt so overwhelming, and even thinking about them triggered so much anxiety I'd often do something else instead...or shut down.I'd avoid grocery shopping until my kitchen looked like Mother Hubbard's cupboards. Video Transcript If you’re looking for anxiety relief that actually works for Autistics and AuDHDers, who are later identified/high masking/low support needs…I’m offering a short course on how to reduce anxiety, both the practical, immediate overwhelm, and then how to deconstruct the underlying thought patterns that keep the rumination going, and the guilt, and shame, and negative self-talk.I’ve been through this myself, I’m Autistic and ADHD, and lived with moderate to severe anxiety most of my life, until I figured out this framework several years ago, and it’s completely changed my ability to function and work and deal with people, and everything, a bit at a time.Now I can deal with last minute changes.And not default to overwhelm when faced with multi-step tasks, or complex projects.I can have difficult conversations and not ruminate for ages when I say something awkward.I can deal with sensory stuff better, and the thought that I might go into an environment that might be uncomfortable to my senses, and when I need to, I can make a change that will help me, or let myself off the hook and leave, or ask for what I need, without my anxiety spiking at the thought of any of that.And so much more.It’s often little day to day things, but those add up to real, positive improvements in my life.And makes it easier for me to deal with the big things, when I choose to.This is the same framework, and the same techniques, that I teach my private coaching clients, distilled down to their essence, in a systematic way that’s easy to understand and put all into practice in the real life circumstances you’re struggling with.If this is of interest, all the details are at http://www.autismchrysalis.com/anxiety, and the link is in the description and the first comment as well.Wishing you a neurowonderful day. When I had something scheduled, like an appointment, or a repair tech coming over, or a package to be delivered, I would spend all day on tenterhooks, waiting for that time, unable to do anything else, even when it was hours away.When I was working, I was constantly afraid of what other people were thinking about me. Did I say something wrong? What did that comment mean? Why didn't she ask me about that project? What if she does? What should I say? What are they thinking about me? Am I about to be fired? What if the next round of layoffs gets me, and I can't get another job?And I'd compare myself endlessly to where I thought I "should" be at that point in my career, to how many different tasks other people could juggle, or how much they made, or how much they could do after work, and wonder what was wrong with me, and why could everyone else manage so much better than I could?And when I did get praise, it was often because I was ridiculously good at certain things other people found hard, not because I felt like they liked me or wanted me around. So I still felt in danger all the time.Job hunting was a minefield of anxieties: what if I get into another awful situation? Is it always going to be as bad as my last job? What if I never find a job that will work for my sensory needs? Is that even possible? Am I too old? Is it too late for me? I can't start all over at this point in life.I wanted to make things better, now that I understood I'm Autistic, and how I worked, but every fleeting desire to do something else, or to make a better life for myself, to get another job, to make anything better, was immediately followed by a barrage of negative thoughts, often about how weak/broken/bad I was, how the world would never work for me, and how it'll never get any better, so what's the point in trying. I lived like this for so long that I forgot it could be any other way.  Even something as supposedly innocent and minor as catching up with a friend (what will they think of me for not being in touch for so long???) would overwhelm me, I'd shutdown, put it off, do something else, or do nothing, or else rant about how the world is screwed up, and then fantasize about moving to a cabin in the woods. Wouldn't that solve everything???Is this at all familiar to you?And now, on top of all that, in our current political climate, with everything that's going wrong in the world, there is so much more to provoke anxiety. And yet, as shocking as this may seem, I'm not all that anxious anymore.The anxiety isn't gone, but there's not much left, and it's not very strong, and the negative voices aren't very loud, and what is left is very manageable.And I now have the skills to manage it when it does come up.It took me a long time to get to this point. Gradually, bit by bit, I figured out what worked to really get at the root of it, and to deal with it better.And I'd like to share with you what worked. So you don't have to reinvent the process on your own. So it won't take nearly as long.From an Autistic/ADHD perspective, as an AuDHD human who has been through the anxiety minefield. The alternative What if you had skills to deal with these kinds of situations when they come up? I won’t promise they will go away forever (let’s be realistic), but I firmly believe (and have experienced) that it is possible to learn how to diffuse them so that they aren’t as intense. And when they’re not as intense, they’re not as overwhelming. So your brain will have capacity left over to think other things, like finding useful solutions to the real situations you're dealing with.In fact, that's entirely reasonable. And possible. Even for your wonderfully Autistic or AuDHD self.My anxiety is much more manageable now, which means my entire life is much more functional. For example...I can speak up and ask for clarification when I need it. I can say no when I need to. Or back out of a commitment when that's appropriate. I can change my mind.When someone doesn't return an email or text promptly, I don't immediately spiral into assuming they're mad at me and that everything will be awful or awkward from now on, or that our relationship is over.I can break down tasks into smaller steps, and not get overwhelmed at looking at all the many steps that need to get done, or get stymied by my need to complete everything or else it's not worth doing anything. When I need to get things done in a short time-frame, even unfamiliar stuff. And I can deal with the anxiety spike that still comes (it's not nearly as bad), and I have the skills to short-circuit it so it's short lived, goes away, and I can actually do the thing.I can even manage the anxiety that swells up before telling someone I'm Autistic, so I can follow through, when I choose to. And with the anxiety so much lower, my brain can think of better words to say. And I can manage my own reactions to however they react to it. And when someone criticizes me, or complains, or ghosts me, and I didn't do anything objectively hurtful or bad, I don't go into a negativity spiral like I used to. It's not fun, but it genuinely doesn't hurt me the way it used to. And I know deep down that I'm going to be okay.The bottom line is that I trust myself and my ability to deal with hard things so much more, and I trust that I'll be okay in life, no matter what happens.What I'd like to share with you is HOW I got to this point. As an AuDHDer. Interested? Overthinking isn’t combatted by thinking your way out (if only!) or just thinking less (hah!). People don't understand Most people just look at what you're doing (or not doing), and they make unkind assumptions.I'm guessing people have accused you of procrastinating, being a perfectionist, overthinking, or being lazy.Maybe you've heard this so often, from so many people, you've internalized these messages and have even accused yourself of these things. (I don't believe any of them, by the way.) And while yes, okay, you aren’t taking action, I don't think its for the reasons people assume.I'd like to offer a non-judgmental, non-shaming way of looking at what's been going on. Why it’s been so damn hard The way I see it, there is always a legitimate reason you're not doing something.Sometimes its because you have a history of genuinely bad experiences with situations like these and you’re trying to avoid all the potential pitfalls.Or else don’t have a clue how to avoid the very real dangers, and it’s so easy to focus on those, and everything else that genuinely could go wrong.And even when you intellectually know that most of those worries probably won’t happen this time, it’s not so easy to turn off the scenes of disaster playing on endless loop in your head, or the clenching in your gut, or to fall asleep with your mind on overdrive.And the advice to just "let it go" is sooo not helpful. How exactly do you do that??? What you may have tried Talking yourself out of ruminating doesn’t work. Forcing yourself to do things only works for a while, then the resistance grows stronger. "Try harder" is crap advice. You've tried with every ounce of your being. There isn't any energy left.Tips for procrastination don’t work, because it’s not really that. Overthinking isn’t combated by thinking your way out (if only!) or just thinking less (hah!). Reframing anxieties doesn’t get at the real issue when you have so many real experiences of what you’re anxious about coming true.And allistics just don’t get it.  Can I take a moment to acknowledge that this really is hard. So damn hard. There. I said it. And it’s true.But you're NOT broken, or defective, and there's nothing wrong with your brain. It makes sense to avoid things that have hurt you and might hurt you again.Also, you're not the only one struggling like this. "One major takeaway is how widely applicable this framework for anxiety is, it's awesome. Before, I would maybe use a grounding technique for one type of anxiety, and try to think myself out of another kind of anxiety. But with these skills, I can work on any anxiety, anywhere, at anytime. Before, I was overwhelmed by my emotions a lot and couldn't figure out why a lot of the time. But now I have skills to try and understand the thing that's upsetting me, and understanding it already is making me start to feel better. Now, I just have to practice the techniques to handle the painful thoughts I've found, and I look forward to getting better at that part." :) K.M. How my approach is different The way I see it, there are two sources of pain. There's the bad/awful/unwanted things that happen to us. These really do suck, and the pain from them is real. I'm never going to try to say (or imply) that this stuff wasn't as bad as it really was.And then there's the pain (and it is real pain) that comes from how you think about the bad thing that happened. This is the part I want to address. But here's where it gets tricky.  Because that extra layer of pain on top of the original painful circumstance is where anxiety comes from. So often, people (well-meaning friends and family, therapists, CBT practitioners, etc.) confuse the two.And that's where you get gaslit, or told it's just "in your head," or "it would all be better if you just thought about it differently," or other crap like that.And sometimes it can feel like they're saying that you earned this, or that you deserve it (I don't believe either of those), and that you're the problem, and you just need to fix how you think about it and it'll all be fine (I don't believe any of that, either).I want to be clear that I'M NOT SAYING THAT.I want to be nuanced about this.Because I am talking about thoughts, and what I call "thought work," but here's where I part ways with the others.I make a distinction between the pain of the actual stuff that you've gone through, the actual traumas, the actual health issues, the actual friendship breakups, the abuse, etc...these are real circumstances.The pain here doesn't come from how you think about it.This isn't you making anything up.And then there's another layer, which is how you think about the situation that really did happen. And this can make it feel even worse. This is also real, genuine pain, but it's created by how we're thinking about it. This is the part I work with.Because that extra layer of pain on top of the original painful circumstance is where anxiety comes from.Plus, it creates more and more stress, and our brains don't respond to that much stress very well, so it becomes harder to deal with the actual circumstances that you need to deal with. I make a distinction between the pain of the actual stuff that you've gone through...and how you think about the situation that really did happen. This can make it feel even worse.  Some more nuance The tricky part is, that its often hard to tell which is the pain from the external circumstances, and which is about how we're thinking about it.Because there is at least a little bit of truth in how we're thinking of it. You have genuine experiences that provide evidence that there is some truth in it.You're not thinking these thoughts for no good reason. But this is what I'm good at. And this is what I'd like to show you how to do. If it were entirely false, you would be able to easily prove that and talk yourself out of it. It would be counter to your genuine reality.And this is where I think a lot of therapists and CBT practitioners and well-meaning people get confused.It really is hard sometimes to tell which part is true, and which part is the anxiety making it far worse than it needs to be.But this is what I'm good at. And this is what I'd like to show you how to do.And then, when you can tell which is which, what do you do with the extra pain?That's just as important, and I'd love to share several ways to deal with those painful thoughts, too. "How you explained the dirty versus clean pain, yup, and it makes a lot of the shame and self judgment make sense, and makes me see there are other ways to tackle this issue other than 12 step recovery. Thank you!" G.R. What's possible What if you could figure out what parts are the external, practical sources of pain, and what parts are made worse by how you’re thinking about it, and could toggle between those? Although worries and fears may always come up, they won’t be paralyzing anymore. Because you'll trust you can deal with them. What if you had skills to diffuse these painful thoughts when they come up? I won’t promise they will go away forever (let’s be realistic), but it is possible to learn how to reduce their intensity.And when they’re not as intense, they’re not as overwhelming. So your brain will have capacity left over to think other things, and find genuine solutions to those real, practical problems.That’s when practical anti-anxiety techniques and tricks, like breathing (and I've got a bunch of others), are most helpful, to deal with the leftover anxiety enough that you can put into practice the solutions you’ve figured out.As you do, and experience neutral or positive results, over time that will rewire your nervous system to trust that you have new skills and abilities to deal with hard things.As you deal with more hard things, and learn more skills, and your nervous system trusts that you can do hard things, more and more, the anxieties will gradually fade.Although worries and fears may always come up, they won’t be paralyzing anymore. Because you'll trust you can deal with them.Because you can deal with them. "Heather is a fantastic coach. I recently took her anti-anxiety course and it was ACTUALLY HELPFUL. Heather, thank you so much for all you do for the autistic community - I know I'm not alone when I say that we really appreciate you." ❤️ D.N. How I know this works I know this, because I've lived it.You see, I'm Autistic and ADHD, and struggled with anxiety (and depression, and burnout, and medical stuff, and and and...) for decades. At times it was so intense that I barely left my house for months or years at a time. The phone taunted me. Having one thing planned in a day (week) meant the whole day (week) was shot. I canceled at the last minute so often that I lost friends, and endangered relationships with others. Work took all my energy and thoughts, until it sapped my strength so much I couldn't work at all.There were times where it wasn't that bad, where I managed to work or be nominally functional for a while, and sometimes I even got a lot done, but I still felt like I was barely holding on by my teeth. I was fighting myself to get things done, forcing myself into things. Negative self-talk and ruminating thoughts plagued me. And it didn't look like things would ever get much better. Not for me.The mental framework and practical techniques that I'd like to share with you weren't the only things that brought me out of that, but they were an important part of the mix, and I continue to use them on a daily basis to get through the many small and large parts of life.For the past five years, I've been sharing them with my coaching clients, who consistently find them just as life-transforming, and I'm excited to share them with you. A track record of success I’ve taught this program live 20 times. (Not exaggerating.)The first 18 times was to over 190 neurodivergent teenagers, with 100% 5-star reviews!But people kept asking me to offer a version for adults, so that’s what I’ve done.So I offered this to Autistic and ND adults in 2023 and 2024, and got very positive feedback! (The testimonials on this page are all from these participants.)This will be the third time I’m offering the adult version live, and every time I tweak a few things to make it even better, so you get even more benefit. I'd like to offer a way to think about anxiety that doesn't blame or shame you, that doesn't assume you're broken or that something's wrong with you for having anxiety, or for the impact it's had on your life. "Today's meeting, by the way, was really helpful and healing. 😌 Thank you so much for creating this course, and for sharing your experiences - I deeply appreciate it, and I am sure the same can be said for many others in the course." A.H. What's in this course?​ I'm the kind of person who needs to understand why something works.So, over a few years, as I was coaching and teaching these techniques to my clients, and seeing the very real results in their lives, I thought through what made this stuff so powerful. And I think I've distilled the essence of it, which has become the framework I would love to share with you.If you're also the kind of person who wants to understand why, as well as get practical tips that actually work for an Autistic/AuDHD brain, this might be a good fit for you. (These explanations are part of the reason I get such great reviews.)Over four weeks, I'll be sharing this framework: the why.And the how. How to put this into practice in real life.I’ve pulled together the most important, most consistently useful techniques that put that theory into practice. I'll be sharing this framework: the why. And the how. How to put this into practice in real life. There are 8 practical techniques built into the course, but I often throw in a few others here and there, depending on people's questions, so you'll probably end up with more than promised. ;)They're not all going to appeal to you. And it's neither a personal failure, nor a flaw in the curriculum, if they don't all work for you.I'm trying to provide a wide enough variety so that at least one or two will resonate with everyone.Because if even one or two are helpful, and you use them, even inconsistently, it can make a big difference over time.Does this seem like it would make a difference for you? "I found the course very helpful and well worth the cost and time. I really love your teaching style and I really enjoyed the other participants too. And I don't normally say that about group things." D.A. What to expect in the meetings Each meeting will start with a physical anti-anxiety technique, to help soothe our nervous systems so our brains can work better for the rest of the meeting.Then we'll get into some theory, and a technique to directly put that theory into practice.I'll answer questions as we go, so you don't have to hold them to the end. To the extent that you want to share, I want to help you apply this to your specific situation.We'll have a little time at the end for any last Q&A. If even one or two things are helpful, and you use them, even inconsistently, it can make a big difference over time.     • No one will be put on the spot or asked to share anything they don't freely volunteer.     • My intention in this group setting is to practice these techniques with day-to-day frustrations, not the deep topics that are best reserved for therapy or 1:1 coaching. (It absolutely can be used for those, but it's better to practice with the smaller things and build up. Plus, this is a group setting and those topics can be triggering to others.)    • This course is intended to be a welcoming place for diverse learning and communication styles, and gender inclusive.    • You are welcome to participate with camera off or on, to communicate via chat or voice or listen quietly, to move around, stimm, tic, doodle, take notes, look away, and to request accommodations as needed.    • Live attendance is not required. You're welcome to treat this as an asynchronous course, watching the recordings later. A chat space for questions will be available on the course platform. Meeting oneTechnique 1: "Heart Circling," a mildly calming experience of physical relaxation, to start the class.What anxiety is and isn't: a little brain science.The theory: Clean Pain vs. Dirty Pain. Noticing the distinction between the practical things that bring us pain and the thoughts that make the pain much worse.Technique 2, putting theory into practice: "I'm having the thought…”, in which I notice that what I'm thinking is just a thought.Q&A: Applying this to your life. Meeting twoTechnique 1: “Name your story,” in which we title a cluster of painful thoughts like a story, to refer back to later like a work of fiction.The theory: The 4 Categories of Human Experience. How to separate the practical pain from painful thoughts. Common pitfalls, and how to avoid them.Technique 2, putting theory into practice: “The Observer,” in which we watch our worrying self and create an imaginary safe space for those worries to live.Q&A: Applying this to your life. Meeting threeTechnique 1, “Sensory Anchoring,” in which nearby neutral objects keep us in the present moment, away from the painful parts of the past and anxieties about the future.The theory: More tips on how to find that painful thought.Technique 2, putting theory into practice: “A Variety of Vocalizations,” in which we playfully take some of the pain out of that tired old thought by laughing at how silly it can sound.Q&A: Applying this to your life. Meeting fourTechnique 1: "Open Focus," a way to get into a grounded state by readjusting our focus.The theory: Curiosity as an antidote to anxiety.Technique 2, putting theory into practice: "Getting Curious”, in which we question painful thoughts without judgment, in a search for the truth.Recap: putting all the parts together in real scenarios.Q&A: Applying this to your life. Is this what you've been looking for? Learn how to master anxiety so it no longer masters you. Sign up here "It's like, in a way you broke the ability of my anxiety to immediately take over the narrative. Because, is it weird to say, it's just too implausible? What it's trying to tell me? It's like, it'd be like, wait, what if this doesn't pan out? What if you don't get it? What if you're not doing enough? What if everyone else at your company gets the available jobs and there's no jobs available? And now you don't have it? Like, it's like, the anxiety is reaching, you know what I mean? And I know it's reaching. And so it's like, I don't even need to give it the attention. Because I'm like, 'bro, you're reaching.'" N.S. What you'll get 4 - 90 minute live classes. I've taught this 20 times live, so I have the timing down, and can assure you it really will be about 90 minutes (not going long). Happy info dumping, with space for questions interspersed throughout. Q&A time built in, to help you apply this to your life. Recordings, transcripts, and chat log of every meeting. Slides as PDFs for viewing or download. Online discussion space with the other course attendees (if that's your thing; completely okay if it's not). Printable handouts with a quick recap of each tool for easy reference. Worksheets to guide you through the entire framework of detangling and diffusing your own anxieties. Both online and printable versions. You are welcome to do the entire course on your own if that works best for you, by watching/listening to/reading transcripts of the recordings. Or join us live to ask questions along the way. Either way, you’ll get full access to all the resources, examples, worksheets, and more. "As always, I am so grateful for your transcripts. Still not everyone does these and they make it possible for me to catch up on material!" J.Z. When is it? May 23 - June 13Fridays, 90 Minutes eachTime zones:12 PM PDT  |  3 PM EDT  |  9 PM BST  |  10 PM CEST  |  6 AM (Sat) AEST  What if I don't want to attend live? Or can't make the time? No problem. You're welcome to treat this as an asynchronous/self-paced/on-demand course, with no judgment from me. (I get it. Sometimes I don't want to do live meetings, either.)The recordings will be available the day after the live meetings. The transcripts sometimes take two or three days, because a human goes through the whole thing to correct machine mistakes.You'll get:Video recordings, audio recordings, transcripts with slides included, and chat logs of every meeting. Along with PDFs of the slides and all handouts, and any other bonus content I add. "I just want to say thank you for putting on this program, I was very glad when I found out you were running another session because I missed the one in the fall. I've gotten so much value out of it, and out of all your materials, so just thank you for everything you do to help our community!" T.C. How much is it? Anticipated time investment to get results: 1-2 hours per week, scattered throughout your normal life, plus meetings.Your financial contribution: $150 USD.2-Month payment plan available. Are you ready?​ Is this the right time for you to get a handle on anxiety? Pay once $150 USD Sign me up! Pay over 2 months $75/mo USD for 2 months Sign me up! Guarantee My goal is for this to help you reduce your anxiety. It'll take time and input on your part to work through the thoughts and fears that need to be worked through, and to practice putting this into practice in real situations, (and to remember to do so), but I truly believe that this will help.But if it doesn't, I don't want you to be out the money.So here's my promise to you:If you give this framework a fair try, try the techniques, implement what is presented in the meetings, find and question your painful thoughts, and don't notice any reduction in your anxiety within the four weeks of the course, let me know and I will refund your money in full.Basically, if you sign up and don't use the course, that's on you. But if you give it a fair shot and it doesn't actually help you, that's on me. Is that fair?One more reality check. To make the life-transforming changes I described above, that my clients and I have made, it's going to take longer than a month. But I expect that you’ll be able to tell within a month whether you're on the right track, and feel tangible improvements.And if you continue using this framework, and apply even one or two of the techniques, and you use them, even inconsistently, it can make a big difference over time. "Dear Heather, You asked for feedback. Thought it was fantastic. I'm ADHD, self ID autistic, and PDA. I am allergic to any form of manipulation. Such wonderful delivery. The honesty. The generosity. A big wow. Such thought had gone into it - ability to be so clear when this is so complex. So refreshing. Will listen again. Thanks a lot and take care." O.N. Will you join me? What could you do if anxiety didn't get in the way? Sign up here Who this may be a good fit for: Autistic, AuDHD, and other neurodivergent individuals who struggle with anxious thoughts.If you're the kind of person who wants to understand why something works, and doesn't want BS answers. If you're willing to get curious about your fears and investigate what's really going on.If you want to get clear about what's underneath the worry or negative self-talk that you keep repeating to yourself (and others).If you want a trauma-sensitive space and facilitator.If you like the idea of working on this with other Autistics who aren't going to subtly gaslight you for thinking/reacting your natural way.If you self-identify as Autistic or AuDHD or are comfortable being around Autistics.If you're open to exploring different perspectives and trying something that may feel unfamiliar, as long as it rings true for you, in a supportive environment and with the explicit agreement that you can stop anytime or pick and choose what to try. This will be a poor fit for you if: If you're overloaded right now and don't have the time or capacity to add one more thing. Even a good thing.If you fundamentally disagree with my philosophy as presented above, you're not going to have a good experience.I'm pretty sensitive to PDA, but if your demand avoidance is so intense that anything you even slightly disagree with triggers a strong backlash reaction, and such intense criticism that you zero in on that and can't take in anything else, this probably won't be a good fit at this time.If you're currently experiencing anxiety induced psychosis, or have a history of psychotic breaks that have not been adequately treated (by your own standards), this framework won't be useful until you take care of that first.If you absolutely cannot stand someone starting sentences with conjunctions. Because I do that a lot. ;) (I reject strict adherence to classical Latin grammar rules in modern English.) "I really appreciated the grounding exercises to reduce anxiety at the beginning of each session, because I was anxious about starting the workshop." K.N. Is this a good fit for you? Are you ready to take control of anxiety? Sign up here FAQs When is it? May 23 – June 13Fridays, 90 Minutes eachTime zones:12 PM PDT  |  3 PM EDT  |  9 PM BST  |  10 PM CEST  |  6 AM (Sat) AEST  Will this course get rid of all my anxieties?​ I want to be realistic, so the honest answer is no. And I wouldn’t trust any short course that makes that promise.Your anxiety probably developed gradually over a long period of time, likely several years or decades. And it’s had a lot of practice doing this thing that it’s doing (trying to protect you in the only way it knows how).A few weeks isn’t going to change all of that. But it can make a start. Or add on to what you’re already doing.I’d like to offer a way to think about anxiety that doesn’t blame or shame you, that doesn’t assume you’re broken or that something’s wrong with you for having anxiety, or for the impact it’s had on your life.There are enough techniques, of a wide enough variety, that you can pick and choose those that work best for you. If you find even one or two that are helpful, and use them even inconsistently, it can make a big difference over time.And provide evidence that it can get better! If you tell me to just take three breaths, I'm going to scream!​ Ugh, I hate that!I got that advice so much, and found it so unhelpful at my lowest points that, for a long time, someone telling me to relax was actually triggering. Ironic, huh?To be honest, now that I’ve worked through enough of this process, I do find deep breathing calming, but only after I worked through other things first (like the stuff in this course).By the way, have you noticed that holding your breath is an automatic response to pain (mental or physical)? Because this is so common, I will occasionally offer a reminder to breathe while doing other things, but those other things are the primary exercise, not the breathing.So no, that’s not directly part of the course. If I'm not Autistic, can I still sign up? Yes!The framework and techniques I present aren’t exclusive to Autistic and neurodivergent brains, so if my approach resonates with you, and you’re fine spending time with Autistic adults, feel free to sign up, even if you’re not Autistic (or aren’t sure).For example, this may also be a good fit for HSPs.  Where does your framework come from? The techniques presented here are largely based on the work of Steven Hayes PhD, who developed ACT (Acceptance and Commitment Therapy), and Martha Beck PhD, who developed the Wayfinder coaching model.I’ve modified and adapted their work based on my own life experience and several years as a professional coach working with hundreds of neurodivergent adults and teenagers.I’ve kept what works, left the rest, and added my own twists, tricks, and style when they’ve worked better. About accessibility This is an inclusive, trauma-sensitive, and BS-free zone. ALL are welcome, including cis, trans, nonbinary, a-gender, gender expansive, and other LGBTQIA+ humans.The live meetings will be conducted via Zoom Meeting. You are welcome to participate with camera off or on, to listen quietly or communicate via chat or voice, to fidget, move, stimm, tic, doodle, take notes, or look away throughout.Live automatic captions will be available.You may turn the chat, self-view, and captions off or on as you like.For executive function help, meeting reminders will be emailed at T -1 day, -3 hrs, and -1 hr.You may submit questions in advance to be answered during the live meetings, in case you cannot, or do not want to, attend live.Recordings, transcripts, and the chat log of all live meetings will be available a day or two after the meeting.You’re welcome to request other accommodations as needed. How long will I have access to the course? You will access the recordings and all the other content for at least a full year (longer if I renew my subscription to the course platform, which is likely). What's your refund policy? If you give the course a fair shot and don’t find at least one technique, tool, framework, or idea that will be worth $150 to you over the course of your life, I’ll refund your money with no arguing or nastiness. I want you to feel this was worth it.If you change your mind before the course starts, you’re welcome to a refund minus $20 for credit card processing fees. Do you offer scholarships? Yes! If it’s a choice between this and something essential (like food, heat, rent, childcare, etc.), but otherwise you’re ready and wanting to take full advantage of this course, I’m happy to offer you a partial scholarship.To get one, send me a short email (sample script below to copy/paste).You don’t need to explain why, defend your need, or flog your poverty. Just tell me how much you can afford, and if I can accommodate that, I will.Sample email script:Hi Heather, I’d like to take advantage of your offer of a partial scholarship. I’m able to contribute $x USD toward the course. Will that work for you?Thanks, NameI’ll respond with a link to sign up if I can meet your request (which is likely; I’m a softie at heart). Are you ready?​ Is this the right time for you to get a handle on anxiety? Pay once $150 USD Sign me up! Pay over 2 months $75/mo USD for 2 months Sign me up!