Creating a Relationship with Your Body as a Neurodivergent Person: Why It Matters
As a neurodivergent therapist, I often talk about the importance of creating a relationship with your body. Many neurodivergent individuals—whether diagnosed with ADHD, autism, or other forms of neurodivergence—struggle with body awareness, interoception (the ability to sense internal bodily states), and emotional regulation. This can lead to burnout, dissociation, chronic stress, and difficulties in self-care.
Yet, the body holds profound wisdom. When we learn to connect with it in a meaningful way, we gain deeper insight into our emotions, needs, and boundaries. This connection fosters self-compassion, nervous system regulation, and a greater sense of agency in our lives. In this post, I’ll explore why neurodivergent individuals often struggle with bodily awareness, how this disconnection impacts mental health, and practical ways to cultivate a healthier relationship with the body.
The Neurodivergent Experience and Body Awareness
Many neurodivergent individuals experience challenges with body awareness, often due to differences in sensory processing and interoception. These challenges can show up in various ways:
Difficulty Recognizing Bodily Needs – Some neurodivergent people don’t notice hunger, thirst, or fatigue until they reach an extreme state. This can lead to inconsistent self-care, energy crashes, or reliance on external reminders for basic needs.
Sensory Sensitivities – Many neurodivergent individuals experience sensory overwhelm, making bodily sensations feel either too intense or too muted. This can result in avoiding certain textures, clothing, environments, or even movement-based activities like exercise or stretching.
Emotional Dysregulation – Because emotions are deeply tied to bodily sensations, difficulty sensing the body can also mean difficulty recognizing emotions before they escalate into overwhelm or shutdown.
Dissociation and Disconnection – Chronic stress, perfectionism, and trauma can lead to dissociation—a feeling of being “outside” one’s body or detached from physical sensations. This is common in neurodivergent individuals who have learned to cope by intellectualizing emotions rather than feeling them.
When we live in a world that prioritizes cognitive function over bodily awareness, these struggles often go unnoticed or misunderstood. Yet, healing is possible when we begin to rebuild trust with our bodies.
The Impact of Disconnection from the Body
When we are disconnected from our bodies, we often struggle with:
Burnout and Exhaustion – Without body awareness, it’s easy to ignore early signs of stress and push through until we reach full-blown burnout.
Chronic Anxiety and Hypervigilance – A dysregulated nervous system, often shaped by trauma or masking, can keep us stuck in a fight-or-flight state, leading to anxiety and tension.
Low Self-Compassion – If we don’t recognize our needs or emotions until they become overwhelming, we may blame ourselves for struggling rather than seeing it as a sign to slow down and listen to our bodies.
Difficulties with Boundaries – When we can’t sense discomfort or overstimulation in the moment, we might say “yes” to things that drain us, only realizing later that we’re exhausted or resentful.
Reconnecting with the body is not just about physical health—it’s about reclaiming agency, emotional balance, and a sense of inner peace.
Building a Relationship with Your Body: Practical Steps
Creating a relationship with your body is not about forcing yourself into rigid wellness routines. Instead, it’s about curiosity, experimentation, and gentle exploration. Here are some ways to start:
1. Develop Interoceptive Awareness
Interoception is the ability to sense internal states like hunger, fatigue, or emotional shifts. Many neurodivergent individuals benefit from exercises that strengthen this awareness, such as:
Body Scanning – Take a few minutes each day to check in with different areas of your body. Notice sensations without judgment. Are there areas of tension? Warmth? Heaviness?
Temperature and Texture Awareness – Try holding something warm or cold in your hands and notice how your body reacts. Paying attention to temperature differences can help anchor awareness in the present moment.
Journaling Bodily Sensations – Write down what you notice in your body throughout the day. Even if it’s just “I feel tired” or “My shoulders are tense,” this builds awareness over time.
2. Move in a Way That Feels Good
Many neurodivergent individuals have a complicated relationship with movement due to sensory sensitivities, past experiences with exercise, or struggles with motivation. Instead of forcing yourself into conventional workouts, explore movement in ways that feel nourishing:
Gentle Yoga or Stretching – Focus on how your body feels rather than achieving a specific pose. Yoga therapy can be particularly beneficial for reconnecting with bodily sensations.
Stimming as Movement – Rocking, swaying, or other forms of self-soothing movement can be powerful ways to engage with the body. Allowing yourself to stim freely can be a way of honoring your needs.
Dance and Free Movement – Put on music and move in whatever way feels right. This can help release tension and build a sense of embodiment.
3. Engage in Sensory Rituals
Since many neurodivergent people experience heightened or dulled sensory perception, engaging in intentional sensory rituals can help bridge the gap between mind and body. Some ideas include:
Warm Baths or Showers – Water can be incredibly grounding, helping to regulate the nervous system.
Aromatherapy and Essential Oils – Certain scents can help with relaxation or alertness, depending on your needs.
Weighted Blankets or Deep Pressure – Deep pressure can provide a sense of safety and grounding, particularly for those who struggle with anxiety or overstimulation.
4. Practice Somatic Mindfulness
Somatic mindfulness involves bringing awareness to the body in a non-judgmental way. Some practices include:
Breathwork – Try slow, intentional breathing exercises to help regulate your nervous system.
Tapping (EFT) – Emotional Freedom Technique (tapping on specific points of the body) can help reduce stress and bring awareness to bodily sensations.
Hand on Heart or Belly – Placing a hand on your heart or stomach while breathing deeply can create a sense of connection and safety.
5. Shift from Judgment to Curiosity
One of the biggest barriers to embodiment is internalized judgment—feeling like your body is “wrong” or “not working correctly.” Instead of judging your body for being tired, tense, or overstimulated, approach it with curiosity:
What is my body trying to communicate?
What would feel supportive right now?
How can I respond with kindness instead of frustration?
Reframing bodily signals as valuable information rather than inconveniences can help build trust with yourself.
Final Thoughts: Cultivating a Lifelong Relationship with Your Body
Creating a relationship with your body as a neurodivergent person is not a linear process. Some days will feel more connected than others, and that’s okay. The goal isn’t perfection—it’s about building awareness, self-compassion, and a sense of agency over time. By incorporating small, intentional practices into your daily life, you can begin to bridge the gap between mind and body, fostering a sense of wholeness and self-trust. Your body is not the enemy—it is a wise, living part of you, always communicating, always adapting. The more you listen, the more you can work with it, rather than against it. If you’re interested in exploring somatic healing, therapy intensives, or guided practices to deepen your connection with your body, I invite you to reach out. Healing is possible, and you don’t have to do it alone.
