Transitions, Autumn Shifts, and Neurodivergent Brains
The end of summer and the start of autumn can feel like one big wobbly bridge. Holidays are winding down, schools are starting back, work routines are creeping in again, and suddenly everything is shifting.
For neurodivergent people, transitions can be especially challenging. Change – even when it’s “good” change – often brings unpredictability, disrupted routines, and a nervous system that’s working overtime. It can feel like everything familiar has been tipped upside down, and it takes longer to rebalance.
And that’s okay.
Why transitions feel so hard
Routines get scrambled. The brain’s “autopilot” goes offline, and everything takes more effort.
Emotions dial up. Anxiety, overwhelm, or sensory stress are common companions.
Time to adjust matters. A neurodivergent brain often needs longer to settle into “new normal”.
It doesn’t mean you’re failing. It just means you’re human, with a brain that processes the world in its own unique way.
Listening to yourself
Anxiety can be a useful signal. Instead of pushing it away, try asking:
What just happened that triggered this feeling?
What do I need right now to feel safe?
How can I support my nervous system to calm down?
That curiosity can guide you towards small but powerful adjustments.
Practical supports for easing transitions
Here are some ideas you might find helpful as we move into autumn:
Stagger your return. If possible, build back into work gradually – two days, then three, then more.
Have a check-in conversation. Chat with a manager, colleague, or mentor about your workload and priorities.
Plan your routines. Sketch out your first week or two – meals, transport, appointments – to reduce last-minute stress.
Lower the extras. Clear your diary of social plans until you’ve found your feet.
Prep food and basics. Make sure meals and essentials are easy to reach (future-you will be grateful).
Set up check-ins. Ask a trusted friend, therapist, or family member to touch base with you during the first week back.
Most importantly… acceptance
Neurodivergent transitions can be harder – that’s not weakness, it’s wiring. Comparing yourself to someone who breezes back into work without missing a beat won’t help. Honour the fact that you need more, and let yourself have it.
Because once your rhythm returns, your focus sharpens, and you’ve got your eyes on your next goal, you’ll get back into the swing of things. Until then: breathe, take your time, and triple the self-care.
✨ If transitions feel extra tough right now and you’d like some support, I’d love to help. At Choose Your Way, I offer neuroaffirming counselling and coaching – a safe, creative space to explore what works for you. You don’t have to navigate change alone. Get in touch here to book a free chat.