5 Tips to Handle Anxiety as a Neurodivergent Teen

Breathe your way

When you feel stressed, try slowing your breathing. You don’t have to sit still like in meditation — you can count things around you, tap to music, or squeeze a stress ball while breathing.

Make a calm kit

Keep a few things that help you chill out in one place — headphones, snacks you like, a fidget, or a playlist. Grab it when anxiety shows up.

Have a game plan

If school, crowds, or social stuff makes you nervous, plan ahead. Know where you can take a break, who you can message, and what you can say if you need space.

Be on your own side

Anxiety can make you think mean thoughts about yourself. Try talking to yourself like you would to a good friend: “I’m doing my best, that’s enough.”

Find your anchors

Little things can help you feel safe and steady — like a pet, a daily routine, a hobby, or a trusted person. Build these into your day so you always have something to hold onto.