Best Life Therapy Blogs - Grief, Anxiety, Stress & More
- posted: Aug. 01, 2025
Ways to manage trauma, unmask, and build supportive environments as a neurodivergent person.
Welcome to the third post of the Neurodivergent Trauma Series!
Blog Post written by Emily Albright, Clinical Therapist at Best Life Therapy
If this is your first time here, it might be helpful to read the first two posts for background, but it is okay to start here!
I’m a 29-year-old woman with ADHD, and I’m also a clinical social worker. That means I help people understand and cope with their emotions, mental health, and life challenges. This topic matters to me because it’s something I experience both in my personal life and in my work with others.
In this series, we’ve been exploring how trauma can show up in the lives of neurodivergent people. In the previous posts we have talked about two ways this happens:
- External factors — things in the world around us, like school, work, and how people treat neurodivergent individuals.
- Internal factors — how people experience emotions and process events differently because of how their brains work.
This final post will focus on healing from trauma. Healing is a process that takes time and is intentional. We’ll explore ways to promote healing that match how a neurodivergent brain works.
Building Safe and Supportive Environments
As we discussed previously, neurodivergent people can struggle to find spaces where they feel they belong. So, an important part of healing is to be in places where you feel safe, accepted, and understood. This helps us to feel calm and in control. Supportive environments might include being around people who “get it", or workplaces/schools that respect people’s unique needs. For example, by allowing the use of noise cancelling headphones or the use of fidgets. Even having just one safe person or place can help you feel seen and valued. Building safe places often takes time, energy, and planning. Asking for what you need or setting boundaries can be difficult. But when you do, it will help you to feel in control of your environment.
Unmasking as a Step Toward Healing
Once we start feeling safer in the places around us, it can become easier to take off the “mask” that many neurodivergent people wear to get through the day. This is called unmasking. Masking means trying to fit in or avoid judgment by pretending to be different than you are.
Masking can be making eye contact even when it makes you uncomfortable, copying how others act or speak, or saying we are “fine” even when we are not. Sometimes we mask without even noticing that we are doing it because we are so used to it. Neurodivergent people often start masking when we are young, especially in places where we do not feel accepted or understood. Over time, masking can make us feel stressed out and like we are not good enough.
Unmasking means trusting ourselves, listening to our needs, and being ourselves.
Unmasking might look like:
- Stimming around people you trust
- Saying when you feel overwhelmed instead of hiding it
- Asking for help or breaks when you need them
- Wearing clothes that feel good, even if they look different
Being in safe and supportive places can make it easier to unmask. Unmasking is not always easy, but it can help you feel more free and more like yourself. It’s not about becoming someone new. You are letting the person you have always been inside shine through. During therapy, clients can learn to identify their strengths as they gain the confidence needed to be their true authentic selves.
Developing Emotional Awareness and Regulation Skills
Learning to recognize and manage your emotions in healthy ways can make you feel more in control. Emotion regulation skills involve naming what you are feeling, knowing why you are feeling that way, and then acting in a way that is helpful. One tool to help with this is mindfulness. This means being fully aware of how you are feeling in the present moment, without feeling bad about it. One mindfulness practice is deep breathing. This is where you pay attention to breathing slowly and your belly moving with each breath. This helps us stay calm by slowing down our bodies. Mindful deep breathing can help strong emotions feel easier to handle. Another way to regulate emotions is by using grounding techniques. That is when we use our senses to shift our focus from our emotions to our bodies or surroundings. Some examples of grounding are:
- paying attention to the feeling of your feet on the floor
- holding an object that feels good to the touch
- noticing the colors around you
- the 5-4-3-2-1 technique, where you look for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
It’s important to find strategies that fit your needs. Using weighted blankets or noise-canceling headphones or taking a break to stretch or walk may make you feel better. Using visual tools like emotion charts can help you to understand your feelings. Drawing, playing music, or journaling can be great ways to express emotions when words are hard to find. Apps or timers can guide deep breathing exercises or remind you to check in with yourself regularly. Even safe stimming, like tapping, rocking, or humming, can self-soothe and regulate feelings. Tailoring emotional regulation to your own brain and body can make a big difference in healing from trauma.
Seeking Professional and Peer Support
Healing doesn’t have to happen alone. Getting support from professionals who understand neurodivergence and trauma can be a powerful step in healing. A therapist who is “neurodiversity-affirming,” can offer help that fits with how your brain works. When searching for a therapist, look for signs that they understand and respect your background, identity, and experiences. They should also create a safe, supportive space where you are comfortable to speak your mind.
In addition, peer support groups can provide a sense of belonging and encouragement. If a peer support group is something that you or your child/teen is interested in, reach out to Best Life Therapy. Hearing others’ stories can remind you that you’re not alone and that healing is possible. Remember, reaching out for help is not a sign of weakness but a sign of strength and self-care. Finding the right kind of support can make all the difference in your healing journey.
Reclaiming Your Path
Healing from trauma is about finding what works for you. Whether it’s building safer spaces, unmasking little by little, learning to regulate emotions, or connecting with supportive people, each small step matters. You don’t have to have it all figured out. Healing isn’t a straight path (there may be some ups and downs), and there’s no “right” way to do it. What matters most is moving at your own pace and showing up as you are.
If you or someone you know could use some support, Best Life Therapy has openings and we'd be honored to support you. Check out the Team page on our website to learn more about our therapists. Use the "Request an Appointment" button on the home page to schedule your initial appointment. You will be able to select the therapist you'd like to work with, view their calendar and reserve your appointment all on our website, https://bestlifethrapy.net. Current clients also can use the same button to access their secure client portal. Questions, call 810-771-3457 or use the contact form on our website.
- posted: Aug. 01, 2025
Ways to manage trauma, unmask, and build supportive environments as a neurodivergent person.
Welcome to the third post of the Neurodivergent Trauma Series!
Blog Post written by Emily Albright, Clinical Therapist at Best Life Therapy
If this is your first time here, it might be helpful to read the first two posts for background, but it is okay to start here!
I’m a 29-year-old woman with ADHD, and I’m also a clinical social worker. That means I help people understand and cope with their emotions, mental health, and life challenges. This topic matters to me because it’s something I experience both in my personal life and in my work with others.
In this series, we’ve been exploring how trauma can show up in the lives of neurodivergent people. In the previous posts we have talked about two ways this happens:
- External factors — things in the world around us, like school, work, and how people treat neurodivergent individuals.
- Internal factors — how people experience emotions and process events differently because of how their brains work.
This final post will focus on healing from trauma. Healing is a process that takes time and is intentional. We’ll explore ways to promote healing that match how a neurodivergent brain works.
Building Safe and Supportive Environments
As we discussed previously, neurodivergent people can struggle to find spaces where they feel they belong. So, an important part of healing is to be in places where you feel safe, accepted, and understood. This helps us to feel calm and in control. Supportive environments might include being around people who “get it", or workplaces/schools that respect people’s unique needs. For example, by allowing the use of noise cancelling headphones or the use of fidgets. Even having just one safe person or place can help you feel seen and valued. Building safe places often takes time, energy, and planning. Asking for what you need or setting boundaries can be difficult. But when you do, it will help you to feel in control of your environment.
Unmasking as a Step Toward Healing
Once we start feeling safer in the places around us, it can become easier to take off the “mask” that many neurodivergent people wear to get through the day. This is called unmasking. Masking means trying to fit in or avoid judgment by pretending to be different than you are.
Masking can be making eye contact even when it makes you uncomfortable, copying how others act or speak, or saying we are “fine” even when we are not. Sometimes we mask without even noticing that we are doing it because we are so used to it. Neurodivergent people often start masking when we are young, especially in places where we do not feel accepted or understood. Over time, masking can make us feel stressed out and like we are not good enough.
Unmasking means trusting ourselves, listening to our needs, and being ourselves.
Unmasking might look like:
- Stimming around people you trust
- Saying when you feel overwhelmed instead of hiding it
- Asking for help or breaks when you need them
- Wearing clothes that feel good, even if they look different
Being in safe and supportive places can make it easier to unmask. Unmasking is not always easy, but it can help you feel more free and more like yourself. It’s not about becoming someone new. You are letting the person you have always been inside shine through. During therapy, clients can learn to identify their strengths as they gain the confidence needed to be their true authentic selves.
Developing Emotional Awareness and Regulation Skills
Learning to recognize and manage your emotions in healthy ways can make you feel more in control. Emotion regulation skills involve naming what you are feeling, knowing why you are feeling that way, and then acting in a way that is helpful. One tool to help with this is mindfulness. This means being fully aware of how you are feeling in the present moment, without feeling bad about it. One mindfulness practice is deep breathing. This is where you pay attention to breathing slowly and your belly moving with each breath. This helps us stay calm by slowing down our bodies. Mindful deep breathing can help strong emotions feel easier to handle. Another way to regulate emotions is by using grounding techniques. That is when we use our senses to shift our focus from our emotions to our bodies or surroundings. Some examples of grounding are:
- paying attention to the feeling of your feet on the floor
- holding an object that feels good to the touch
- noticing the colors around you
- the 5-4-3-2-1 technique, where you look for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste
It’s important to find strategies that fit your needs. Using weighted blankets or noise-canceling headphones or taking a break to stretch or walk may make you feel better. Using visual tools like emotion charts can help you to understand your feelings. Drawing, playing music, or journaling can be great ways to express emotions when words are hard to find. Apps or timers can guide deep breathing exercises or remind you to check in with yourself regularly. Even safe stimming, like tapping, rocking, or humming, can self-soothe and regulate feelings. Tailoring emotional regulation to your own brain and body can make a big difference in healing from trauma.
Seeking Professional and Peer Support
Healing doesn’t have to happen alone. Getting support from professionals who understand neurodivergence and trauma can be a powerful step in healing. A therapist who is “neurodiversity-affirming,” can offer help that fits with how your brain works. When searching for a therapist, look for signs that they understand and respect your background, identity, and experiences. They should also create a safe, supportive space where you are comfortable to speak your mind.
In addition, peer support groups can provide a sense of belonging and encouragement. If a peer support group is something that you or your child/teen is interested in, reach out to Best Life Therapy. Hearing others’ stories can remind you that you’re not alone and that healing is possible. Remember, reaching out for help is not a sign of weakness but a sign of strength and self-care. Finding the right kind of support can make all the difference in your healing journey.
Reclaiming Your Path
Healing from trauma is about finding what works for you. Whether it’s building safer spaces, unmasking little by little, learning to regulate emotions, or connecting with supportive people, each small step matters. You don’t have to have it all figured out. Healing isn’t a straight path (there may be some ups and downs), and there’s no “right” way to do it. What matters most is moving at your own pace and showing up as you are.
If you or someone you know could use some support, Best Life Therapy has openings and we'd be honored to support you. Check out the Team page on our website to learn more about our therapists. Use the "Request an Appointment" button on the home page to schedule your initial appointment. You will be able to select the therapist you'd like to work with, view their calendar and reserve your appointment all on our website, https://bestlifethrapy.net. Current clients also can use the same button to access their secure client portal. Questions, call 810-771-3457 or use the contact form on our website.
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