Category: Coping with Caroline
Understanding PDA & Autism: Why Everyday Demands Can Feel So Hard
Pathological Demand Avoidance or Pervasive Drive for Autonomy (PDA) is a pattern where everyday expectations like responding to messages, completing tasks, or sticking to plans, can feel dysregulating and overwhelming. While everyone avoids tasks sometimes, with PDA this reaction tends to be stronger and is often driven by anxiety and a feeling of loss of…
Coping Strategies & Coping Cards to Support Focus
We all have days when we struggle with executive functioning (ex. challenges with time management, focus, organization, planning, and impulsivity). Whether the cause is ADHD, stress, burnout, or general overwhelm, getting back on track often has more to do with implementing strategies that accommodate your specific needs. Here are some practical focus-support strategies you can…
Neurodivergent (Autistic, ADHD, AuDHD) Parent Resources
Being a neurodivergent parent comes with a unique combination of strengths, insights, and challenges. Parenting while also navigating your own neurodivergent experiences often means developing creative strategies, building flexibility into routines, and finding ways to balance your own sensory and emotional needs with those of your children. Many neurodivergent parents bring deep empathy, problem-solving skills,…
TIPP DBT Skill Adaptations for ADHD & Autistic Nervous Systems
If you’re neurodivergent, you probably know just how intense emotions can feel and lead to sensory overload, meltdowns, shutdowns, or increased distress in general. Coping skills like challenging thoughts logically or reframing them may not be the most effective in those moments. Body-based coping techniques like the DBT (Dialectical Behavior Therapy) TIPP skill are designed…
Stop, Think, & Act Skill: 3 Steps for Coping with Difficult Emotions
The Stop, Think, & Act Strategy is a helpful emotion regulation skill, especially when you’re feeling overwhelmed, frustrated, or tempted to act on impulse. It’s all about teaching yourself to pause, check in with what’s going on, and make a thoughtful choice instead of reacting automatically. The more you practice, the easier it becomes to…
How Therapy Can Help with Neurodivergent Burnout
Burnout is more than just feeling tired—it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. Many people experience the classic idea of burnout due to work or trying to balance too many responsibilities. However, for neurodivergent individuals—such as those with ADHD and/or autism—burnout can manifest in different ways. Neurodivergent burnout can…
The Role of Self-Compassion in Managing Life Transitions
Life transitions can create a rollercoaster of emotions, feelings, and challenges. Even positive changes and events can create feelings of stress (often referred to as “eustress”)! During these periods of time, practicing self-compassion can create a foundation of kindness and understanding towards yourself. The Three Steps of Self-Compassion Self-compassion involves treating oneself with the same…
Navigating Anxiety During the Holidays
The holiday season often brings an air of excitement, warmth, and togetherness. Yet, for many, it can also be a time of heightened anxiety, particularly when it comes to family dynamics. From unresolved conflicts to unrealistic expectations, navigating family interactions during this time can feel overwhelming. Here, we’ll explore strategies to manage anxiety and create…
Coping Strategies for Post-Election Stress
In times of uncertainty and stress after the election, it’s difficult to know what to do next. Here are some practical strategies for processing post-election stress: Give Yourself Space to Process Emotions Allow yourself time to process your feelings without judgment. Journaling, talking with a trusted friend, or expressing emotions creatively (through art, music, or…
5 Traditional Mindfulness Skills & How to Adapt them for ADHD and Autism
Mindfulness is a powerful tool for reducing stress and improving emotional well-being, but traditional techniques don’t always work for everyone. If you are ADHD, autistic, or AuDHD, sitting still, focusing on your breath, or clearing your mind might feel frustrating or even impossible at times. I always say that skills like meditation is not for…
