Being neurodivergent in a world designed for neurotypical people can be a daily struggle. Tasks that seem simple to others—managing sensory input, handling social expectations, or dealing with anxiety—may feel overwhelming. If you’re constantly exhausted from trying to keep up, know this: there is nothing wrong with you. Your brain is simply wired differently and needs a different balance between effort and rest.
Unfortunately, society doesn’t always embrace concepts like accommodations, self-advocacy, or rest. This can make many neurodivergent adults feel like they’re constantly fighting a battle they never had the energy to begin. Over time, these pressures can lead to harmful self-beliefs—thinking you’re broken, unlovable, too much, or never enough.
These beliefs often form from life experiences interpreted through a lens of blame or inadequacy. This pattern becomes your personal narrative—the story you tell yourself about who you are and where you fit in the world.
Rewriting Your Story With Narrative Therapy
Narrative therapy is a type of talk therapy that focuses on personal stories. Instead of treating people as problems to be fixed, it sees individuals as experts in their own lives. It doesn’t pathologize autism, ADHD, or other neurodivergent conditions. Rather, it asks how your life experiences have shaped your self-view—and whether those interpretations serve you.
For example, if you believe you’re “too much” for others, a narrative therapist would explore where that belief came from. At the same time, they would help you uncover moments in your life that show a different side, times when your uniqueness brought value or connection.
This therapeutic approach helps shift your role in your life story. Instead of seeing yourself through the lens of neurotypical expectations, you begin to rewrite your narrative on your terms. You can move from “I’m not enough” to “I am enough.”
Key Elements of Narrative Therapy
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Naming and Externalizing the Problem: You and your therapist identify the challenges you face and how they affect your identity. By naming the problem, you begin to see it as separate from who you are.
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Exploring Hidden Stories: You search for overlooked or suppressed parts of your identity—memories and moments that reveal your strengths, values, and resilience.
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Rebuilding Self-Belief: Through these new stories, you start to reframe negative experiences. For instance, if a friendship ended due to a misunderstanding, you might shift the belief from “I’m a bad friend” to “That person didn’t understand me, and I’m hurt—but I know my intentions were good.”
Neurodivergence and Mental Health
Many neurodivergent adults experience added stress from unmet needs and traumatic life experiences such as bullying, isolation, or job instability. These experiences contribute to high rates of mental health challenges in the neurodivergent community, including:
- Chronic burnout
- Anxiety
- Depression
- PTSD
- Eating disorders
- Addiction
- Self-harm
- Suicidal ideation
Because of these struggles, many neurodivergent individuals seek therapy. However, finding the right therapist can be difficult. You may have worked with professionals who didn’t understand your neurodivergence, leaving you feeling more lost and discouraged.
It’s important to remember: You are not the problem. Studies show that neurodivergent clients often report worse mental health symptoms when starting therapy and are more likely to leave treatment early if they see a non-affirming provider.
This is why identity-affirming approaches like narrative therapy are so important. They don’t just treat symptoms—they help you understand yourself and reclaim your story.
Finding the Right Therapist
If you’re considering narrative therapy, look for professionals who understand neurodivergence. Reading therapist bios and doing introductory consultations can help you find someone who respects your experience and supports your journey.
Rewriting your story is powerful. With the right support, you can begin to see yourself not as broken, but as whole, just as you are.
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