Key Contributors: Iman Shah
Edited by Dr. Vijesh Bhute
University is an exciting time and is full of lots of new opportunities. However, it also has the potential to be a stressful time, particularly for neurodivergent students. University was not designed with neurodivergent students in mind but it’s okay to learn differently, rest differently, and thrive in whatever way works for you.
This article aims to share research-informed tools to help you de-stress, improve focus, and protect your well-being. These strategies are here to help you thrive—on your terms. Don’t try them all at once! Start small and pick a few, then try integrating them slowly. What works for someone else may not work for you and vice versa. You will inevitably get stressed but it’s important to have tools, support, and be kind to yourself.
Although this article is aimed to support neurodivergent students, some of the strategies may also be relevant for non-neurodivergent students.
Understanding Stress
Stress is a normal physiological response to a challenge or demand. It’s important to have coping strategies in place to prevent and diminish the negative effect on your well-being. Neurodivergent people can experience stress more often due to several reasons. Examples include:
- Sensory overload (noise, crowds, lights) or underload can be distressing.
- Executive functioning challenges (task initiation, time management, planning) can be exacerbated with the less rigid structure at university.
- Social exhaustion or masking – communication can be tricky particularly when meeting a lot of new people and potentially being in a new place!
- Rigid routines or transitions to a very different environment compared to school.
- Fear of failure or perfectionism.
Stress doesn’t just affect your mind; it impacts your body too! Studies show that sensory and anxiety-related needs being unmet can impact academic performance negatively as well as well-being. So how do we deal with stress?
Evidence-Based Ways to De-Stress
Build in predictable routines
Neurodivergent brains often thrive on structure.
- Use visual schedules, to-do lists, or calendar blocks – clear communication, written instructions, and chunked tasks aid academic performance.
- Have a morning routine – whether it’s making a cup of tea, making your bed, or stretching! Achieving a small goal in the morning will help.
- Break your day into ‘chunks’- time blocking allows you to divide your day into specific blocks of time which you can dedicate to particular tasks or activities.
- Have a routine to help you wind down at the end of the day!
Try apps like Todoist, Notion, or just add blocks to your calendar! Imperial offers access to Mindshift, Habitica, Stay Focused, and many more.
Schedule in Downtime
Rest does not always mean sleeping – it means unpressured space.
- Have a sensory-friendly corner or “quiet time” zone.
- Use noise-cancelling headphones or calming music.
- Schedule decompression time before and after social or academic events.
Try listening to white/ brown noise, rains sounds, or stimmy music that helps with regulation.
Use Stimming or Fidgeting Positively
Stimming is a way to help regulate emotions, reduce anxiety, or manage sensory input – it is a healthy way to self-regulate.
- Use chew necklaces, stress balls, tangle toys, or doodling during class.
- Rock, pace, tap, or hum – whatever helps you feel calm.
Mindfulness + Sensory Awareness
Mindfulness is a useful tool but it needs to be tailored to your needs.
- Guided apps, such as Headspace, can be helpful and can offer neurodivergent- specific tracks.
- Avoid forced stillness – not everyone finds this calming. Try walking meditations, breathing with music, or mindful fidgeting as this can be more effective.
- Use pressure or weighted blankets to calm your nervous system.
- Use ‘occupation-based mindfulness’ – the practice of paying intentional, non-judgmental attention to the present moment in daily activities. Examples include eating a snack and paying attention to the taste, texture, and smell of the food, or approach daily tasks with intention/attention e.g. folding laundry or washing dishes.
Sensory-friendly yoga or stretches can help ground you between tasks.
Manage Academic Overwhelm
- Use timers (like the Pomodoro method: 25 minutes on, 5 minutes off).
- Start with a 2-minute commitment (“I’ll just open the doc”). Task initiation can be the most daunting part of the task!
- Get help from accessibility services — ask about assignment extensions, alternative formats, or note-taking support (e.g., assistive technologies such as voice to text).
Requiring or asking for accommodations is not a failure on your part – knowing what you need and asking for it is a success!
Environmental & Sensory Adjustments
- Use noise-cancelling headphones or sunglasses.
- Find low-stimulation areas (quiet libraries, study pods, assistive technology room – make sure you ask DAS to give you access).
- GoStudy spaces are open to all students and include a variety of environments to suit your needs.
Exercise & Green Time
Exercise and movement improve mood, attention, and executive functioning.
- Short walks, stretches, or time in nature – any movement is good!
- There are lots of clubs and societies on offer – try to find a form of exercise you enjoy. The novelty can help with engagement and encourage you to build good habits!
- Take a break and stretch!
Do Things That Refill You
De-stressing doesn’t always look like bubble baths. Try:
- Rewatching your comfort show.
- Playing video games or working on your hyperfocus project.
- Being along in a quiet room.
- Use writing or drawing to process stress or emotions.
- Try gratitude lists or sketching between classes.
Joyful activities are productive because they keep you functioning. It’s important to have a creative outlet – especially at such a STEM-focussed university. Art-based outlets support emotional regulation by reducing rumination and promoting mindfulness.
Peer Support & Disclosure
- Join neurodivergent student groups or mentoring schemes.
- Let disability services know what support works for you.
- Ensure you have a member of staff, such as a tutor, that you feel comfortable to reach out to if feeling overwhelmed.
- Schedule a low-pressure meetup to reduce social anxiety and improve confidence.
Know Your Warning Signs
Keep a mental (or written) checklist of early signs you’re getting stressed. Examples include:
- Difficulty sleeping or eating.
- Feeling shut down or overwhelmed.
- Sensory sensitivity increasing.
- Avoiding tasks or people.
- Getting more anxious, irritable, or perfectionistic
When you spot these signs, it’s time to pause, adjust, and get support.
Next steps
Take a moment to create your personal stress management toolkit by making a note of the following:
- What works for you?
- Which type of sensory aid (e.g., fidget tool) you find most helpful?
- What is your focus routine?
- How do you unplug or take a break?
- How often do you exercise or introduce movement break?
- What are your warning signs?
- What is your crisis plan?
- Who do you contact for support?