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Neurodiversity Series: You’ve Discovered You’re Neurodivergent – What’s Next?

Discovering you’re autistic, have ADHD, or both is a significant moment in your life. You’ve taken the brave step of seeking answers, investing energy into the assessment process, and now you have clarity about your neurodivergence. But what comes next? It’s normal to feel a mix of emotions—relief, curiosity, uncertainty, or even grief. This is the beginning of a new journey, and there’s no “right” way to navigate it. Based on my experience supporting hundreds of neurodivergent adults, here are some compassionate and practical suggestions to help you move forward.

What's Next?

  • Take Time to Process - Discovering you’re neurodivergent can bring a range of emotions. Many people feel relief as things finally make sense, but it’s also common to experience feelings like anxiety, grief, or uncertainty. Give yourself permission to sit with whatever comes up. Emotions may ebb and flow, and that’s okay. Be gentle with yourself—this is a big step.
  • Talk to People You Trust - Sharing your discovery with trusted friends, family, or a professional can help you process your feelings. Not everyone will immediately understand, so choose those who you feel will listen and support you. If you’re unsure how to approach these conversations, take a look at my article on Supporting Conversations About Neurodivergence for practical tips.
  • Seek Professional Support - Talking to a therapist or a professional with experience in neurodivergence can also be incredibly helpful. They can provide a safe, affirming space to explore this new part of your identity.
  • Connect with Neurodivergent Communities and Resources - You’re not alone. There are vibrant neurodivergent communities online and in-person where you can find connection and understanding. Seek out resources that resonate with you—whether it’s personal stories, podcasts, books, or academic research. If you’re feeling overwhelmed, ask the clinician who assessed you for recommendations on where to start. Having a trusted starting point can make exploring these resources feel more manageable.
  • Reflect on Adjustments You May Need - Your assessment may have highlighted patterns or habits that contribute to stress, overwhelm, or burnout. For instance, masking (hiding your neurodivergent traits) or ignoring your energy needs might have become second nature. Start paying attention to what drains and recharges your energy. Think about adjustments you could make to honour your needs, whether it’s scheduling more downtime, setting boundaries, or creating sensory-friendly environments.
  • Rediscover and Connect with Your Preferences - Take time to explore your natural preferences—the ways you like to socialise, engage with sensory experiences, and move through the world. Over time, you may have adapted to fit societal expectations, masking these preferences to fit in. Start small. Notice what feels authentic to you and experiment with living in line with your preferences. You might find that small changes lead to big improvements in your energy and well-being.
  • Find What Brings You Joy - Joy is a vital part of thriving as a neurodivergent person. Think about what makes you happy, whether it’s a calming sensory activity, a favourite hobby, or a special interest you’ve been suppressing. Reconnecting with these sources of joy can be deeply fulfilling. Whether it’s engaging in rhythmic movement, diving into a passion project, or simply creating space for soothing routines, let yourself lean into what brings you contentment and excitement.

A Journey of Self-Discovery

Discovering you’re neurodivergent is a profound step in understanding yourself. There’s no single roadmap for what comes next—it’s about finding what works best for you, one step at a time.

If you’d like support on this journey, I’m here to help. I specialise in post-diagnostic/discovery work, helping neurodivergent adults navigate this new chapter with clarity, confidence, and self-compassion. Reach out to me - I’d love to support you in creating a life that feels authentic and fulfilling.

Dr Jo Coombs BPS

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