Neurodivergence isn’t just a label, it’s a lens through which many experience the world. Whether it’s autism, ADHD, dyslexia, or another form of neurodivergence, the nervous systems of these individuals operate in ways that differ from the neurotypical norm. These differences are not deficits but variations in human experience, deserving of understanding and care. By nurturing the neurodivergent nervous system, we can support a more balanced, fulfilling life for those who have this kind of nervous system.
Understanding the Neurodivergent Nervous System
To care for the neurodivergent nervous system, we first need to understand how it functions and how it is different from a neurotypical nervous system. The nervous system is the body’s command center, processing sensory input, regulating emotions, and responding to stress. In neurotypical individuals, these processes typically flow in a predictable pattern, but for the neurodivergent, this flow can be markedly different.
First, let's talk about the nervous system, specifically the autonomic nervous system (ANS). The ANS controls involuntary physiological processes in the body. This includes functions such as heart rate, digestion, respiratory rate, and blood pressure. It operates automatically without conscious control, allowing the body to maintain balance (homeostasis) in response to internal and external stimuli.
The ANS is divided into two primary branches:
1. Sympathetic Nervous System (SNS)
The SNS is often referred to as the "fight-or-flight" system, the sympathetic nervous system prepares the body to respond to stressful or dangerous situations. It's like the gas pedal in a car. When activated, it increases heart rate, dilates airways, dilates pupils, and redirects blood flow to muscles, all to prepare the body for quick, intense physical action. When the SNS is dominant the person will experience increased heart rate, pupil dilation, increased breathing rate, adrenaline release, and reduced digestion.
2. Parasympathetic Nervous System (PNS)
The PNS is the "rest-and-digest" system, and if the SNS is the gas pedal the PNS is the brakes. The PNS promotes relaxation and recovery and helps conserve energy by slowing the heart rate, increasing digestive activity, and promoting relaxation after a period of stress or physical exertion.
Balance Between the Two
The sympathetic and parasympathetic systems are constantly at play in the body, balancing each other out. In moments of stress or danger, the sympathetic system dominates, allowing quick, energetic responses. In times of relaxation and rest, the parasympathetic system takes over, promoting recovery and maintaining bodily functions like digestion and healing.
Chronic activation of the sympathetic nervous system (due to ongoing stress or anxiety) without adequate parasympathetic recovery can lead to health issues like high blood pressure, digestive problems, and anxiety disorders. Similarly, a healthy parasympathetic response supports mental and physical rejuvenation, aiding long-term health.
For many neurodivergent people, sensory input can be overwhelming—think of it as having the volume turned up too high on every sense. Alternatively, some may experience a muted or delayed response to stimuli. These variations can make the world feel chaotic or distant, often leading to a state of chronic overstimulation or burnout. Understanding these differences is the first step in providing care and support that truly meets the needs of neurodivergent individuals.
How is the neurodivergent nervous system different?
The fundamental difference between neurotypical (NT) and neurodivergent brains and nervous systems comes down to the effects of synaptic pruning in early life.
Synaptic pruning is a crucial process in brain development where excess neurons and synaptic connections are eliminated to enhance the efficiency of neural networks. It primarily occurs during childhood and adolescence and plays a key role in refining brain function, allowing the brain to strengthen important neural pathways and remove those that are unnecessary. This process helps shape cognitive abilities, emotional regulation, and overall brain architecture.
In neurotypical development, synaptic pruning follows a predictable pattern. In the first few years of life, the brain undergoes a period of rapid synaptic formation. As the individual grows, particularly during adolescence, the brain begins to fine-tune itself by eliminating weaker or redundant synaptic connections. This process helps the brain become more efficient, allowing for faster and more targeted processing.
In neurodivergent individuals, such as autistic people or people or attention deficit hyperactivity disorder (ADHD), synaptic pruning is drastically reduced. Research suggests that the timing, rate, and extent of pruning may vary, which can contribute to the unique ways neurodivergent brains process information. The increase number of synapses in ND brains can contribute to difficulties in sensory processing, communication, and social interactions. ND people often experience heightened sensory sensitivity and overload, as the brain may struggle to filter and prioritize sensory information.
While reduced pruning in ND people may present challenges, it can also be associated with enhanced abilities in areas like pattern recognition, attention to detail, and memory, as more synaptic connections could allow for more expansive neural processing in certain domains.
Common Challenges Faced by the Neurodivergent People
One of the most significant challenges for the neurodivergent individuals is sensory overload. Everyday environments that are manageable for neurotypical people can be overwhelming for those with heightened sensory sensitivity. Bright lights, loud noises, and even the texture of clothing can trigger a fight-or-flight response, leaving the nervous system in a state of high alert.
On the other hand, some neurodivergent individuals seek out intense sensory experiences to feel grounded. This push and pull between sensory overload and sensory seeking can create a cycle of anxiety and exhaustion, making it difficult to find balance.
Executive function—our ability to plan, focus, and execute tasks—is another area where the neurodivergent nervous system may struggle. This can lead to difficulties with organization, time management, and emotional regulation, further contributing to stress. Add societal expectations and the pressure to "fit in," and it’s no wonder that chronic stress and anxiety are common experiences for neurodivergent individuals.
Strategies for Caring for the Neurodivergent Nervous System
Caring for the neurodivergent nervous system involves more than just managing symptoms; it requires creating an environment and lifestyle that supports the individual’s unique needs.
Environmental Modifications: Creating a sensory-friendly environment is essential. Simple changes like using noise-canceling headphones, installing dimmable lights, or incorporating soft textures can make a world of difference. Providing a safe space where the nervous system can relax—free from overwhelming stimuli—can help prevent burnout and promote recovery.
Mind-Body Practices: Incorporating mind-body practices such as deep breathing, mindfulness, and grounding exercises can be powerful tools for calming an overstimulated nervous system. These practices should be tailored to what feels comfortable and accessible for the individual, avoiding techniques that might feel intrusive or stressful. The BrainTap brainwave entrainment system is one tool that is very effective.
Routines and Structure: Consistent routines can be incredibly stabilizing. Predictable schedules reduce uncertainty, which in turn can lower stress levels. Whether it’s a daily routine or a step-by-step approach to tasks, structure helps support executive function and emotional regulation.
Self-Advocacy and Boundaries: Encouraging neurodivergent individuals to recognize and communicate their needs is vital. Self-advocacy includes setting boundaries, whether that means saying no to overwhelming situations or asking for accommodations in school or work. Self-awareness, paired with self-acceptance, empowers neurodivergent people to care for their nervous systems proactively.
Support Systems and Professional Help: Finally, seeking support from professionals who understand neurodivergence is crucial. Therapists, coaches, and peer support groups can offer invaluable guidance and validation. The right support network provides a foundation for long-term well-being, helping individuals navigate challenges while celebrating their unique strengths. Bay Area Mental Health in California offers a therapy group called Unmasking Neurodivergence that explores on these topics.
Practical Daily Tips
Caring for the neurodivergent nervous system requires regular, intentional practices. A “sensory diet”—a curated selection of sensory activities—can help maintain balance. This might include calming activities like listening to soft music or engaging in tactile play, depending on what the individual finds soothing or stimulating.
Regular breaks and downtime are also essential. Neurodivergent people often benefit from more frequent rest periods, giving the nervous system time to recalibrate. Whether it’s stepping outside for fresh air, practicing a few minutes of deep breathing, or engaging in a quiet hobby, these breaks can prevent overstimulation.
Maintaining a balanced lifestyle is another key to nervous system care. This involves recognizing the need for both stimulation and rest, and finding a healthy rhythm between the two. Prioritizing sleep, nutrition, and physical activity can also support nervous system health, creating a more resilient foundation for daily challenges.
Last Thoughts and Resources
Caring for the neurodivergent nervous system is an act of empowerment. It’s about embracing the unique ways in which neurodivergent individuals experience the world and providing them with the tools and environments they need to thrive. By understanding the nervous system’s specific needs and implementing thoughtful, supportive practices, we can foster greater well-being and a deeper sense of acceptance.
In a world that often demands conformity, let’s instead create space for diversity and recognize that different doesn’t mean less—it means beautifully, inherently valuable.
For further reading and support, consider exploring the following:
Books:The Highly Sensitive Person by Elaine Aron, Divergent Mind by Jenara Nereberg, Unmasking Autism by Devon Price
Websites: Neurodivergent Insights, Embrace Autism
Online Therapy Groups: Unmasking Neurodivergence for ND adults in California
Podcast: Divergent Conversations with Patrick Casale and Dr. Kristen Neff
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