What Helps: Building a Mental Health Toolkit That Actually Works

Sarah Hardy
3 days ago
6 min read

Practical support for ADHD, Autism, and neurodivergent overwhelm

Most of us know we “should” be looking after our mental health. And during Mental Health Awareness Week Mon, 12 May 2025 – Sun, 18 May 2025, the message is everywhere.

But for many neurodivergent people—especially those with ADHD, Autism, or Dyslexia—the usual mental health advice doesn’t quite fit.

“Go for a walk.”

“Just do some deep breathing.”

“Make a self-care plan.”

Sound familiar?

It’s not that those things are bad. They just don’t always meet you where you are. Sometimes, the thought of planning self-care is more exhausting than helpful.

Sometimes, what you really need is to not have to plan at all.

Why Neurodivergent Brains Might Need a Different Toolkit

When your brain works differently, so does your stress response.

👉 ADHD might mean your nervous system is constantly swinging between overdrive and shutdown.

👉 Autism might mean you're already masking so much that “relaxing” feels like another performance.

👉 Dyslexia might mean written support tools or journaling practices just add to the overwhelm.

A lot of mental health support assumes you’re starting from a place of calm and regulation.

But what if you’re not?

What if your baseline is already flooded, scattered, burnt out, or shut down?

That’s why we need mental health toolkits that are neurodivergent-affirming, flexible, and realistic.

✨ You don’t have to figure it all out alone. Start with a short call, no commitment required. ➡️ Book a free discovery session

What a Toolkit Actually Means

A mental health toolkit isn’t a planner. It’s not another to-do list. It’s a collection of things that help you feel more regulated, more resourced, and more like yourself.

A toolkit can include:

Sensory tools (noise-cancelling headphones, chewable jewellery, weighted blankets)
Visual prompts (a written routine, colour-coded calendar, or sticky notes that make your environment support your brain)
Micro-rest strategies (5-minute breathwork, 3-minute lie-downs, removing yourself from a noisy room, saying no to something you know will over stimulate you)
Body-based regulation (cold water on your wrists, movement, tapping, swaying, proprioception)
People and supports (texting a friend, Voice messages to a coach, asking your partner for a quiet moment before the dinner rush)
Shortcuts and defaults (pre-made dinners, a playlist that helps you reset, a ‘no-cook’ meal list, digital templates for emails)

The key? Make it yours. It doesn’t have to look pretty or be perfect. It just has to help.

📥 Looking for more practical tools? I’ve got free downloads and how-to guides waiting for you here. ➡️ Sign up to access free resources

What Happens Without One?

Without a toolkit, many of us default to survival mode:

Overcommitting until we crash
Getting stuck in doomscrolling spirals
Going non-verbal or avoidant
Meltdowns, shutdowns, or rage cleaning
Snapping at loved ones and then spiralling into guilt

This isn’t because you’re dramatic, lazy, or too sensitive.

It’s because you’ve been trying to manage everything without the support you actually need.

Want to read more?This blog is part of a 4-part series for Mental Health Awareness Month—exploring how stress, support, and self-understanding show up differently for neurodivergent people. Click here to see the full series →

What Helps You?

This is where personal insight matters most.

Here are a few questions to help you build your own toolkit:

What helps you reset when you're overwhelmed?
What activities bring you back into your body?
Who are your safe people? How can you reach them?
What tasks do you struggle with most during high-stress days—and what are your low-effort alternatives?

Imagine writing yourself a permission slip. What would it give you permission to stop doing, change, or let go of without guilt?

You might find that routines help—or that you need more flexibility. You might benefit from external structure (like coaching or body doubling) or need permission to drop the ball and rest.

Your needs are valid. Even if they don’t match the ‘standard’ advice.

Neurodivergent-Affirming Strategies That Actually Work

For ADHD:

Use external cues (alarms, timers, visual planners) to manage time blindness
Break things into the first step only—not the whole task
Keep “go-to” lists for low-energy meals, emails, or resets
Celebrate dopamine boosts (music, movement, even silly wins)

For Autism:

Use predictable routines—but allow flexibility when you can’t follow them
Limit sensory input when stressed (headphones, glasses, lighting)
Honour the need to retreat and decompress without guilt
Identify what helps you feel safe, not just “calm”

For Dyslexia:

Use text-to-speech or visual task managers
Record voice notes instead of journaling or planning
Limit written input during burnout (opt for voice-based support instead)
Give yourself more time—and ask others to do the same

The Real Toolkit? Self-Knowledge

The best support comes from learning what helps you personally, and giving yourself permission to actually use it—without guilt.

And if you need support building your toolkit? That’s okay too. It’s not cheating to have someone help you find what works. You don’t have to figure it out alone.

Need Help Building Yours?

In coaching, we create tool kits that actually make sense for your brain, your life, and your capacity.

And if cost is a barrier, I keep one part-funded coaching space open for people who may struggle to access support.

👉 Join the wait list for part-funded coaching

👉 Book a free intro call here

🛑 A Gentle Note on Mental Health & Coaching Support

While coaching can be a powerful and therapeutic space, it isn’t a substitute for mental health crisis support or clinical care.

If you’re currently experiencing an active mental health crisis—feeling unsafe, overwhelmed, or like things are too much to manage—please know that you don’t have to go through it alone. Coaching may not be the right support in those moments, and it’s important to speak to someone trained to help.

I know (first-hand) that reaching out to a GP can sometimes feel like a mountain to climb—especially if you're already navigating Rejection Sensitivity, communication barriers, or long waits just to get through reception. But help is still available.

There are free, confidential services that don’t require appointments, long explanations, or phone calls—because I understand how hard even that can feel.

📱 Text Support (UK-based):Shout offers free, 24/7 mental health support via text.Just text SHOUT to 85258 to speak with a trained volunteer.Confidential. No pressure. No speaking required.

📞 Call Support:Samaritans are available 24/7, free of charge. Call 116 123 to talk to someone completely confidentially.They’ll listen without judgement—whatever you’re going through.

If you’re in immediate danger or need urgent help, please call 999 or visit A&E.

You are not a burden. You matter. And you deserve the right kind of support—whatever that looks like for you today.

FAQ: Coaching vs. Crisis Support

Do I have to be in crisis to work with a coach? Not at all. Coaching is often most effective before things feel unmanageable. It’s a space to explore what’s working, what’s not, and how you want to move forward.

Is coaching therapy? No—coaching isn’t a substitute for therapy, especially during active mental health crises. But coaching can be therapeutic in how it helps you understand and support yourself differently.

What if I’ve avoided reaching out or feel embarrassed? That’s normal. You’re not alone in that feeling. Coaches who work with neurodivergent clients understand how hard reaching out can be—and we’re just glad when you do.

How does ADHD, Autism or Nuerodiversity coaching work? Check out the details of my ADHD coaching programme here.