🧠 DBT for Neurodivergence 🌟
Dialectical Behavior Therapy Skills Adapted for Neurodivergent Minds
Understanding DBT Through a Neurodivergent Lens
Traditional DBT wasn't designed with neurodivergent brains in mind.
This guide adapts DBT's four core modules—Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness—to work WITH your neurodivergent brain, not against it.
- Sensory-friendly alternatives to traditional techniques
- Stim-incorporating strategies
- Executive function supports built in
- Respect for different processing styles
- Validation of neurodivergent experiences
Choose Your Skills Module
Skills by Module
Neurodivergent-Adapted Mindfulness
Use your stims AS mindfulness practice:
- Notice the texture/movement/sound of your stim
- Count rocking motions or fidget spins
- Focus on the sensory input from your stim toy
Use your special interests as anchors:
- Visualize details about your special interest
- Mentally organize facts or collections
- Trace patterns related to your interest
Leverage your pattern-seeking brain:
- Count ceiling tiles or floor patterns
- Notice repeating sounds or rhythms
- Find sequences in your environment
My Mindfulness Toolkit
Crisis Survival for ND Brains
Temperature: Ice packs, cold shower, frozen oranges
Intense exercise: Jumping, spinning, pressure
Paced breathing: With visual aids or counting
Paired muscle relaxation: Squeeze and release with pressure
- Activities: Special interest deep dive
- Contributing: Info-dump to help someone
- Comparisons: Compare to past successes
- Emotions: Watch/read comfort media
- Push away: Schedule worry time
- Thoughts: Count, list, categorize
- Sensations: Weighted blanket, compression
My Meltdown/Shutdown Plan
Emotion Regulation for Intense Feelings
When you can't name emotions, track body signals:
Fast = anxiety/excitement
Shallow = stress
Tight = anger/fear
Hot = overwhelm
Depleted = sadness
Churning = anxiety
Reduce vulnerability to emotion mind:
- PL - Treat Physical iLlness (including sensory needs)
- E - Balance Eating (respect safe foods & sensory needs)
- A - Avoid mood-Altering substances
- S - Balance Sleep (honor your sleep cycle)
- E - Get Exercise (stimming counts!)
My Emotion Regulation Plan
Communication Skills for Different Neurotypes
Pre-written templates for difficult conversations:
Describe: "The situation is..."
Express: "I feel/think/need..."
Assert: "I would like..."
Reinforce: "This would help because..."
Mindful: Stay on script if needed
Appear confident: Even if masking
Negotiate: "Would X work instead?"
Be true to your neurotype:
- Fair: To yourself AND others
- Apologies: Only when actually wrong (not for being ND)
- Stick to values: Including need for accommodations
- Truthful: About your needs and limits
Respectful interaction across neurotypes:
- Gentle: Directness isn't rudeness
- Interested: Info-dumping can show interest
- Validate: Different processing is valid
- Easy manner: Stimming is okay
My Communication Accommodations
Building Your Personal DBT Toolkit
Daily Skills Practice
Morning Regulation Routine:
Evening Wind-Down:
Weekly Skills Goals
Crisis Quick Reference
🚨 When Everything Is Too Much
Immediate Actions:
- Remove yourself from situation
- Find quiet/dark space
- Use strongest sensory tool
- No decisions for 20 minutes
- Stim freely
After Crisis:
- Gentle re-entry
- Special interest comfort
- Hydrate and safe food
- Rest without guilt
- Routine when ready
Neurodivergent DBT Wisdom
Key Principles to Remember
"Your brain works differently, not wrongly."
DBT skills are tools, not rules. Adapt them to fit YOUR nervous system.
Stimming IS regulation. Special interests ARE coping. Your needs ARE valid.