Neurodivergent Nook

About Neurodivergent Nook

Neurodivergent Nook is your go-to podcast for everything neurodivergent: from ADHD to Autism, Dyslexia, Dyspraxia and all cognitive difference! Hosted by a compassionate therapist and an experienced SEND headteacher, this podcast dives deep into the world of neurodiversity. From sharing lived experiences to offering expert advice, we cover it all to empower and support neurodivergent individuals across the globe. Whether you're seeking practical tips, heartfelt stories, or a sense of community, Neurodivergent Nook is here to help you navigate life as an ND individual. Tune in and join the conversation that celebrates neurodiversity in all its forms!

Publisher

Helen Neale and Diane Frainer

Category

health & fitness · kids & family

Language

en

Explicit

No

First episode

18 Apr 2026

Latest episode

20 Oct 2026

Latest episodes

19 episodes in the feed.

1. 

   20 Oct 2026

   Neurodivergent Nook Ep19: Unmasking

   Unmasking, safety, and becoming more authentically yourself Helen Neale and Diane Frainer discuss unmasking in a neurodivergent context, focusing on what it looks like in everyday life and why it can feel both liberating and difficult. They explore the mental health cost of masking, the importance of safe environments, and the growing confidence that comes from better understanding your own needs. Helen brings her perspective as an autistic ADHD therapist, and Diane shares her experience as an autistic ADHD former headteacher, foster carer, coach, and tutor to neurodivergent teenagers. Together, they talk honestly about identity, regulation, and the slow process of feeling safe enough to show up more fully. Connect with: Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Come join us on social media too: Facebook (https://www.facebook.com/neurodivergentnooknew) Instagram (https://www.instagram.com/neurodivergent_nook/) TikTok (https://www.tiktok.com/@neurodivergentnook.com) Key topics Helen and Diane unpack what unmasking means beyond general idea of “being yourself” & why it can take time, diagnosis, & self-understanding. Diane shares how leaving her role as a headteacher marked the start of her own unmasking journey Discussing visible changes that can come with unmasking, including Diane’s more expressive style, dreadlocks, tattoos, glitter, and a willingness to wear what feels joyful. Helen introduces the idea of a “fuck it era,” reframing unmasking as choosing what feels right if it causes no harm to others. Hidden cost of masking for neurodivergent people, especially anxiety, imposter syndrome, overthinking, and scripting. How direct communication can be misread as rude, creating an added layer of social risk and making unmasking harder in workplaces. Diane describes how unmasking might show up at home through singing, humming, making up songs, and other forms of stimming. Connecting masking and unmasking to sensory needs, including texture preferences, food sensitivities, and bodily regulation. They reflect on how unmasking shifts the focus from everyone else’s needs to one’s own needs, without ignoring others, and how that can feel unfamiliar but healthy. The episode closes on the idea that progress can be gradual, safe, and even exciting, both guests acknowledging that unmasking can bring relief, grief, and confidence at the same time. Timestamps 00:27 - Introducing the episode and the focus on unmasking 00:42 - Diane’s background as an autistic ADHD former headteacher and current coach 00:57 - Moving from masking to more conscious unmasking 01:26 - What unmasking means in practice 05:27 - The “fuck it era” and choosing self-expression 07:16 - Mental health cost of masking 08:06 - Anxiety, imposter syndrome, and social scripting 10:03 - Why safety matters before unmasking 10:30 - Direct communication, workplace expectations, and double empathy problem 11:27 - The exhaustion of second-guessing every word 12:17 - Working for yourself and creating safer conditions 13:01 - Unmasking at home through singing and stimming 14:30 - Why finding private space matters 17:02 - Prioritizing your own needs without ignoring others 18:28 - Realizing your needs matter too 20:17 - Any progress is good progress

2. 

   13 Oct 2026

   Neurodivergent Nook Ep18: Animals and Neurodivergence

   Neurodivergence and Animals: Therapy, Regulation, and Joy This episode explores how animals can support neurodivergent people through co regulation, calm presence, and connection. Diane and Helen Neal, both autistic and ADHD, discuss what they have seen in schools, coaching, and therapy, from dogs in classrooms to goats, horses, and farm animals in regulated settings.We discuss how animals can help children, young people, and adults feel safer, more settled, and more able to connect without pressure. The conversation also highlights the importance of whole school culture, animal wellbeing, and the way animals can bring out autistic joy. Connect with: Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Come join us on social media too: Facebook (https://www.facebook.com/neurodivergentnooknew) Instagram (https://www.instagram.com/neurodivergent_nook/) TikTok (https://www.tiktok.com/@neurodivergentnook.com) Key topics Diane introduces the episode as a conversation about neurodivergence and connections with animals, drawing on her work as a foster carer and coach for neurodivergent teenagers. Helen shares that she is a qualified therapist with lived experience as an autistic and ADHD adult, bringing both clinical and personal perspective. Helen explains co regulation and how animals can offer a calm, regulated presence that supports nervous system regulation. Diane describes bringing her dog Ebony into school as headteacher, including how the dog became part of daily routines and supported anxious pupils. Whole school approaches come up repeatedly, including the role of staff, parents, leadership, and school culture in making animal support work well. Diane shares how animals are now built into her coaching, including weekly dog walks with a teenager and using goats as part of animal therapy. Helen raises the role of horses and supported therapy for autistic people and those with higher support needs, with Diane sharing a moving story about a boy with level 3 autism who came alive around farm animals and a pony ride. Timestamps (00:00) Introducing the episode & Diane's work with neurodivergent young people (01:06) Helen Neal's background as a therapist with autistic and ADHD lived experience (02:05) Animal assisted therapy and therapy dogs in schools and universities (04:31) Ebony the cockapoo and how a school dog supported anxious children (06:52) Matching the animal to the client's needs and using the dog's calm presence in therapy (07:36) Animals as a way to build trust, responsibility, and emotional expression (08:23) Why animal support works best as a whole school approach (09:09) Forest school, holistic practice, and dog walks as part of coaching (10:02) Goats as therapy animals and the value of cuddles and proprioception (10:39) Safe, quiet animal spaces for neurodivergent people who need comfort without questioning (11:03) Horses and more supported therapy for autistic people and higher support needs (11:28) A farm visit, a pony ride, and a child with level 3 autism communicating clearly through action (12:46) The power of autistic joy & calm regulation around animals (14:18) Belonging, connection, and why animals can be a meaningful form of relationship (15:20) Closing thoughts and the end of the episode

3. 

   6 Oct 2026

   Neurodivergent Nook Ep17: What's in a Label - Part 2

   What’s in a Label? — Part Two In Part Two, Diane and Helen explore how diagnostic labels can shape understanding, access to support, and self-perception. They reflect on family experiences of schizophrenia and autism, the limits of diagnosis-led systems, and the role of self-compassion in living with neurodivergence. Connect with: Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Come join us on social media too: Facebook (https://www.facebook.com/neurodivergentnooknew) Instagram (https://www.instagram.com/neurodivergent_nook/) TikTok (https://www.tiktok.com/@neurodivergentnook.com) In this episode Personal reflections on schizophrenia, autism, and missed diagnoses across generations Why a diagnosis can open doors to support—but is not support in itself The impact labels can have on identity, self-image, and expectations The pressure schools and families face to secure formal diagnoses Balancing self-awareness, compassion, resilience, and learned helplessness Timestamps 00:01 — Introduction: returning to the conversation about labels and schizophrenia 00:32 — Diane reflects on her uncle’s diagnosis and childhood memories 02:21 — How understandings of autism, ADHD, and schizophrenia have changed 03:01 — Why diagnosis needs to come with meaningful, joined-up support 03:35 — The gap between receiving a diagnosis and getting help 04:02 — “What do I do with this now?”: being handed a diagnosis without a pathway 04:24 — The personal and systemic complexity of diagnostic labels 05:11 — Looking beyond diagnosis: context, power, and individual experience 06:13 — Changing needs, fluctuating capacity, and a more holistic approach 06:43 — Schools, funding, and why families feel pressure to pursue diagnosis 07:28 — When a diagnosis becomes tied to access to the right provision 08:00 — Seeing the person beyond the list of labels 09:39 — Late diagnosis, masking, regression, and learned helplessness 10:39 — Self-awareness and self-compassion without pushing beyond capacity 11:29 — Does a diagnosis make it easier to offer yourself compassion? 12:22 — Challenging unrealistic expectations around memory and productivity 13:36 — Resilience, creativity, and recognising strengths alongside challenges 14:01 — Closing reflections and farewell

4. 

   29 Sept 2026

   Neurodivergent Nook Ep16: What's in a Label - Part 1

   What’s in a Label? — Part One In Part One, Helen and Diane explore why diagnostic labels can be both helpful and harmful. They discuss how labels may give people language for their experiences and help open the door to support, while also inviting assumptions about what someone can or cannot do. Using examples from schools, late diagnosis, emotional regulation, and family experience, they argue that support should begin with listening to the person rather than relying on a diagnosis alone. The conversation also considers the stigma attached to schizophrenia and psychosis, the fear that can grow when people lack understanding, and the importance of language, identity, and compassion when talking about neurodivergence and mental health. Timestamps — Part One 00:00 Welcome and introducing the conversation about diagnoses and labels 00:35 Labels as useful information, but also a source of stigma and assumptions 02:36 How labels can affect young people’s experiences at school 05:21 The importance of asking people what support they actually need 06:01 Why diagnoses cannot fully define an individual’s needs 08:15 Fluctuating needs, emotional regulation, and lived experience 09:20 Stigma, schizophrenia, psychosis, and reducing fear through understanding 10:30 Media narratives and the harm of assumption 13:00 Identity, language, and changing attitudes to diagnosis 13:42 Closing Part One Coming in Part Two Helen and Diane continue their conversation about diagnoses and labels, returning to the questions of identity, language, understanding, and support.

5. 

   22 Sept 2026

   Neurodivergent Nook Ep15: Selfcare looks different for everyone

   Helen Neale and Diane Frainer unpack what selfcare actually means for neurodivergent kids adults, and how rest can look different. Covering rest, sensory regulation and advocacy too. Connect: Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) Key Topics: What selfcare means Diane describes self-care as something she knows she should do more of, rooted in self-compassion and prioritising herself. Helen frames it as understanding your own needs rather than adopting a generic definition. Why rest looks different for NDers Diane explains that active experiences like sea swimming can be deeply regulating and restorative. Helen shares that sitting still does not feel like rest to her, while learning about passions and special interests does. Burnout, sleep & survival mode Diane talks honestly about poor sleep, early waking, and using short morning naps just to get through the day. Discussion draws a clear line between genuine restoration and coping. Passions as selfcare Helen notes working within her special interests is a privilege, also a major source of regulation. She stresses the need to notice when something restorative starts tipping into burnout. Sensory selfcare Both speakers discuss walking as a form of selfcare, especially when it is intentional and not just a route for problem-solving. Helen shares how sensory elements like wet grass and open-toed sandals can make a walk feel restorative. Self care as a spoken commitment Saying “this is for me” out loud is presented as a powerful act of self-acknowledgement. Diane compares it to giving yourself a smile or high five in the mirror. Social rest and belonging Diane reflects on a walk with her husband and goats as a different kind of rest, social not solitary. Helen points out that rest can also mean feeling safe, connected, and socially supported. Children needing rest and energy The conversation shifts to how school and family life often leave children with too little choice and too little downtime. Helen argues that learning what restores your energy is an essential life skill. Support for young people to advocate Diane shares coaching example of a student given an hour of maths homework after a full school day, which the student knew was unmanageable. Young people need support to advocate about executive function and attention needs. School systems and unfair punishment Critique of schools punishing behaviour that is part of disability. Diane and Helen emphasise compassionate environments and better advocacy. Timestamps 00:00 Intro 01:42 The Challenge of Prioritizing Self-Care 3:32 Different Types of Rest and Their Significance 05:22 Active and Sensory Rest as Restorative Activities 07:12 Recognizing Signs of Burnout and the Need for Breaks 08:40 The Power of Small Acts of Self-Care 10:27 The Role of Environment and Sensory Experiences 12:17 Supporting Children and Advocating for Needs 13:53 Educational environments and systemc challenges 15:59 Self advocacy and systemic change 17:57 Closing Remarks and Resources

6. 

   28 Jul 2026

   Neurodivergent Nook Ep14: Navigating Relationships and Friendships as Neurodivergent People

   In this episode of the Neurodivergent Nook podcast, Helen and Diane explore the complexities of friendship, social understanding, and relationship building from the perspective of neurodivergent adults. They share personal experiences, challenges, and insights on finding authentic connections, understanding social cues, and developing trust. Whether you're navigating relationships yourself or supporting neurodivergent loved ones, this conversation offers valuable reflections and practical advice. Key topics: The social struggles faced during childhood and how masking influences relationships The concept of the "double empathy problem" and mutual understanding in neurodivergent friendships The importance of authenticity and vulnerability in forming meaningful connections Recognizing and trusting your intuition and gut feelings in relationships Long-term impacts of early relationship experiences, including vulnerability and relationship cycles Building a support network and finding your tribe, especially post-university or after challenging relationships Practical advice for teenagers and young adults on safety, boundaries, and trusting oneself The significance of understanding different communication styles within friendships and romantic relationships Timestamps: 00:00 - Introduction to the episode’s focus on friendships and social challenges 00:44 - Sharing childhood social experiences and the difficulty of understanding friendship signals 01:50 - The exhausting nature of masking and navigating social expectations 02:18 - The impact of social masking and the absence of clear social guidelines 03:10 - The challenges schools faced with neurodivergent students before awareness and training 04:17 - Communication differences and the effect of bluntness on friendships 04:34 - The importance of mutual understanding in comms styles 05:24 - The "double empathy problem" and need for reciprocal understanding 06:09 - Building authentic relationships by being honest about neurodivergence 07:24 - The value of finding your tribe and role of shared neurodivergent experiences 08:07 - The importance of connection in university and early adult life 09:18 - The long-term effects of diagnosis and importance of belonging 10:31 - Trust and boundaries in friendships, especially for neurodivergent individuals 11:04 - Recognizing the difference between acquaintances and true friends 12:14 - People-pleasing behaviors driven by neurodivergence and past trauma 15:00 - Recognizing toxic relationships and the importance of safety in relationships 16:19 - Trusting instincts and recognizing unhealthy relationship patterns 19:23 - Practical advice for teenagers on safety, boundaries, and trusting instincts 21:14 - The significance of self-worth and not settling for unhealthy relationships 22:24 - Listening to internal cues and safety feelings, especially for neurodivergent teens 23:29 - The challenge of change and uncertainty in relationships for neurodivergent individuals 24:46 - The role of trusted friends and familial support in overcoming relationship challenges 26:11 - Closing thoughts: trusting oneself and advocating for support Connect: Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) Closing note: Remember, trusting your instincts, seeking support, and understanding your worth are vital steps towards healthy relationships. If you’re navigating similar challenges, know that you're not alone, and support is available.

7. 

   21 Jul 2026

   Neurodivergent Nook Ep13: Autism, ADHD and Menopause from actual women who have lived it

   Explore the intersection of menopause, autism, ADHD, and neurodivergence in this candid conversation between Helen Neal and Diane Franer. They share personal experiences, discuss the gaps in research, and offer practical advice for neurodivergent women facing hormonal changes. In this episode The impact of menopause on neurodivergent traits like focus and emotional regulation Challenges in communication and medical support for neurodivergent women during menopause The importance of self-compassion and understanding your body's signals How hormonal fluctuations influence anxiety, fatigue, and brain fog The need for increased research and awareness about women's health across the lifespan Practical tips: sleep, pacing, and advocating for yourself, and Encouraging open conversations with family and peers Research on menopause and neurodivergence Examining the link between ADHD symptoms and menopausal experiences: https://kclpure.kcl.ac.uk/portal/en/publications/examining-the-link-between-adhd-symptoms-and-menopausal-experienc/ (https://kclpure.kcl.ac.uk/portal/en/publications/examining-the-link-between-adhd-symptoms-and-menopausal-experienc/) ADHD experiences in perimenopause and menopause: a qualitative exploration https://www-tandfonline-com.uoelibrary.idm.oclc.org/doi/full/10.1080/18387357.2026.2673126 (https://www-tandfonline-com.uoelibrary.idm.oclc.org/doi/full/10.1080/18387357.2026.2673126) My own article on my personal experiences as a AuDHDer: https://ncps.com/our-voice/audhd-perimenopause-and-the-coping-mechanisms-that-suddenly-dont-work (https://ncps.com/our-voice/audhd-perimenopause-and-the-coping-mechanisms-that-suddenly-dont-work) Timestamps 00:05 - Introduction to menopause and neurodivergence 01:04 - Neurodivergent traits affected by hormonal changes 02:04 - The gap in clinical discussions about neurodivergence during menopause 03:06 - Increase in diagnosis and understanding of neurodivergent women 04:00 - Personal diagnosis stories linked to menopause 04:27 - Managing emotional regulation and anxiety 05:33 - Seeking medical advice and advocating for HRT 06:23 - The challenge of supporting neurodivergent health needs 08:00 - The importance of self-advocacy with healthcare professionals 08:54 - Practical coping strategies: pacing and rest 09:54 - Recognizing and normalizing menopausal symptoms 10:43 - Sleep and fatigue management 11:07 - The societal taboos around menopause 12:23 - Accessibility of menopause support (specialist clinics) 14:21 - The impact of brain fog and forgetfulness 15:37 - Self-compassion and accepting neurodivergent traits 16:40 - The importance of community and peer support 18:35 - How biological and hormonal changes affect daily life 20:04 - The significance of planning and predictability 21:38 - Celebrating resilience and everyday achievements 23:19 - The importance of open family conversations 24:06 - Education in schools about menopause 25:08 - Call for increased research and awareness 26:03 - Closing remarks and resources Connect: Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) A call for more comprehensive research and societal support for women navigating menopause with neurodivergence, emphasizing self-care, advocacy, and community support.

8. 

   14 Jul 2026

   Neurodivergent Nook Ep12: Procrastination - Why Do I Find it so Hard to Start Things

   In this episode, Helen and Diane explore the intricate relationship between procrastination and neurodivergence, highlighting practical strategies to better support ourselves and others. Their candid discussion offers insight into the emotional and executive function challenges faced by autistic and ADHD adults. Key Topics Covered: The emotional rollercoaster of procrastination, including the role of adrenaline and dopamine in motivation How creating self-imposed deadlines can sometimes backfire, leading to more stress and less productivity The significance of task breakdowns, and why small, manageable tasks help overcome overwhelm The impact of task aversion, such as avoiding phone calls or chores, and personalized coping strategies Creative solutions like gamification and body doubling to boost task initiation The importance of self-compassion and understanding that procrastination is a natural neurodivergent trait The role of environmental modifications and support systems in facilitating task start and completion Challenging standard expectations for children and adults with neurodivergence and advocating for tailored support Timestamps: 00:00 - Introduction to procrastination and neurodivergence challenges 00:55 - The difficulty of starting big tasks and feeling overwhelmed 01:28 - Dopamine hits and breaking down tasks into manageable steps 01:53 - The adrenaline rush near deadlines and motivation 02:07 - Why we need pressure to initiate tasks 02:29 - Creating self-imposed deadlines and their effectiveness 03:11 - The role of neurotransmitters like dopamine in executive functioning 03:39 - Diary methods and realistic planning challenges 04:02 - Overambitious to-do lists and self-criticism 04:28 - Personal motivation for work-related tasks vs personal tasks 05:24 - How procrastination impacts finances and daily life 06:13 - The "ADHD tax" and financial consequences of procrastination 06:24 - Prioritization and interest-based task motivation 06:49 - Distractions and time management in daily life 07:07 - The limitations of lists and reliance on mental tracking 07:49 - Supporting memory with conversations and partner help 08:17 - Body doubling and the importance of social support 08:37 - Task boredom and difficulty with mundane chores 09:56 - The emotional weight of procrastination and self-criticism 10:39 - Impact of task aversion on motivation 11:49 - Creative strategies like delegating or gamifying tasks 12:15 - The benefits of helping others to motivate oneself 12:31 - Using rewards and self-initiated breaks 13:14 - The importance of immediate rewards in maintaining motivation 13:24 - Treating oneself to special breaks or outings 15:05 - How shared responsibilities can ease procrastination 16:02 - The significance of self-compassion and re-framing tasks 16:33 - The messages we tell ourselves about laziness and worth 17:00 - Task switching as a core challenge in procrastination 18:32 - Supporting children with executive function challenges 20:03 - Supporting neurodivergent children with tailored scaffolding 20:37 - The importance of understanding and patience from adults 21:05 - Challenging societal expectations around productivity 22:09 - The systemic pressures in educational settings and support gaps Connect: Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/)

9. 

   7 Jul 2026

   Neurodivergent Nook Ep11: Proprioception and Why you Struggle with Spatial Awareness

   Proprioception and neurodivergence: Understanding your position in the world In this episode of Neurodivergent Nook, Helen and Diane explore the often overlooked sense of proprioception—the body's awareness of its position and movement. They discuss real-life experiences, sensory challenges in daily routines, and practical insights for supporting neurodivergent individuals in various settings. Main Topics Covered What is proprioception and how does it differ among individuals Personal stories of proprioceptive challenges, including driving and movement Sensory regulation strategies, like hugging, body scans, and barefoot grounding The impact of proprioceptive differences in school environments and workspaces Practical tips for respecting bodily autonomy through permission and sensory support In this episode Helen shares her difficulties with spatial awareness and driving, highlighting how proprioceptive differences affect safety and confidence Diane discusses her experiences with sensory regulation, including outdoor vs indoor sensory input They emphasize the importance of asking permission before touch and tailoring sensory activities to individual needs Examples of effective accommodations, such as sensory breaks and inclusive design in workplaces The significance of body awareness practices for emotional regulation and sleep Timestamps 00:00 - Introduction to proprioception & relevance for neurodivergent individuals 00:37 - Helen introduces personal proprioceptive challenges, especially in driving 02:13 - Driving anxiety linked to proprioceptive disconnects; learning to navigate edges 03:37 - Comparing personal experiences with driving success after practice 04:49 - Role of feedback and response in developing proprioceptive skills 05:36 - How sensory sensitivities impact everyday tasks, like parking and crowded spaces 06:39 - Differences in indoor versus outdoor sensory responses, and managing crowds 07:34 - Importance of physical contact, like hugs, in regulation and consent 08:40 - Supporting children and adults with proprioceptive needs through gentle input 09:20 - Respecting boundaries and autonomy during sensory activities 10:04 - Risks of uninvited touch for neurodivergent people 11:15 - School environments and need for tailored sensory strategies 12:02 - Impact of school routines on proprioceptive regulation and behavior 13:24 - "One size doesn't fit all" approach to sensory breaks in education 14:14 - How unregulated sensory systems influence behavior 15:03 - Creative workplace accommodations 16:09 - Simple sensory self-care practices, such as grounding barefoot and body scans 17:10 - The power of listening to your body's signals for regulation 18:13 - Practical grounding techniques to calm the nervous system before sleep 19:06 - The importance of footwear choices and sensory-friendly environments in schools 20:06 - Advocating for greater understanding and accommodation of proprioceptive needs 21:13 - Final tips: listening to our body / respecting sensory boundaries 21:46 - Closing thoughts on sensory awareness / neurodivergence Connect: Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) This episode offers valuable insights into proprioception and how it shapes movement, regulation, and everyday confidence, while emphasising the importance of sensory awareness, compassion, and practical support to foster autonomy and well-being.

10. 

    30 Jun 2026

    Neurodivergent Nook Ep10: Understanding Guilt and Shame as Neurodivergent Individuals

    Understanding Guilt and Shame as Neurodivergent People In this episode of Neurodivergent Look, Helen and Diane explore the complex emotions of guilt and shame, especially through the lens of neurodivergence. They share personal stories and professional perspectives, uncovering how these feelings manifest in everyday life and strategies to foster self-compassion. Key Topics Covered: The difference between guilt and shame and how they show up in neurodivergent experiences Personal anecdotes illustrating daily feelings of guilt regarding parenting, work deadlines, and social expectations The impact of perfectionism and the unrealistic pursuit of doing everything perfectly How childhood experiences and societal expectations intensify feelings of guilt and shame The role of understanding one's neurodivergent diagnosis in managing emotional responses The importance of self-compassion and therapeutic work in healing chronic shame Recognizing and navigating feelings of guilt in professional settings, including public speaking The long-term effects of guilt and shame stemming from childhood and caregiving roles Strategies for fostering emotional regulation and resilience through awareness and education Timestamps: 00:00 - Introduction to guilt vs. shame and their significance 01:13 - How guilt and shame manifest in professional roles as neurodivergent individuals 02:36 - Small daily guilt triggers: parenting and responsibilities 04:21 - Childhood roots of guilt and societal commentary 05:21 - The impact of perfectionism on feelings of guilt 06:20 - Challenging unrealistic standards and being kinder to oneself 07:40 - Pressure of performance and fears of failure in leadership roles 09:10 - Understanding misunderstandings and social norm differences 10:29 - Recalling childhood experiences of guilt and anxiety 11:33 - The discomfort of social judgment and public speaking 13:07 - The guilt of saying no and setting boundaries 14:07 - The difficulty of exposure and vulnerability in presentations 15:00 - Guilt related to childhood trauma and the role of caregiving in neurodivergence 16:43 - Parenting guilt and managing day-to-day interactions positively 17:04 - Imperfection in parenting and self-forgiveness 18:10 - Experiences of guilt among foster children and their lifelong impact 19:53 - The importance of therapy and support for healing childhood guilt 21:18 - Reflection on childhood responsibilities and their effects into adulthood 22:58 - The deep-seated desire to please authority figures from a young age 23:38 - The significance of awareness and understanding trauma and emotional triggers 24:28 - Recognizing sensory and exposure anxiety as sources of guilt 25:51 - The journey of self-compassion and emotional regulation 27:01 - Managing chronic shame and internal self-rejection 28:22 - The process of therapeutic insight and perspective shift 30:01 - Unpacking intense feelings with safe, compassionate space 31:11 - Role of societal and familial trauma in shaping guilt and shame 32:40 - Encouragement for ongoing self-awareness and seeking support Connect with: Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) This episode offers valuable insights into understanding the sources of guilt and shame, emphasising the importance of compassion, awareness, and therapeutic support to foster healing and well-being.

11. 

    16 Jun 2026

    Neurodivergent Nook Ep9: Quick Guide to Neurodivergent Self-Compassion

    Lightning Guide to Self-Compassion for Neurodivergent Mind This final episode in season 1, dives into the nuances of self-compassion from lived experience of neurodivergent individuals. Diane and Helen explore practical ways to nurture kindness inward, especially for those with autism and ADHD, emphasising the power of awareness, visualisation and neuroplasticity. Key Topics: The difference between self-care and self-compassion How neurodivergent conditions influence self-talk and self-criticism Practical strategies: mindfulness, sensory anchors, and visualizations Recognizing and challenging negative inner voices The impact of trauma and negative narratives on self-love The importance of community, relationships, and hope for healing In this episode: How to distinguish self-compassion from simple solitude or self-care The role of the inner critic and ways to gently challenge it Visualizing a compassionate other—therapist, younger self, or symbolic figure The importance of neuroplasticity in rewiring negative self-narratives Practical tips: starting a gratitude journal, mindful breathing, and self-acceptance The effects of lifelong criticism and trauma on self-worth, with pathways to recovery Timestamps: 00:00 - Introduction to neurodivergent perspectives on self-compassion 00:37 - Defining self-compassion versus self-care 01:15 - Forgiveness and kindness inward 02:31 - Recognizing unhelpful inner dialogue during walks 03:23 - Challenging negative thoughts and forgiving mistakes 04:40 - Supporting neurodivergent clients with critical inner voices 05:24 - Patience and incremental change in self-compassion practice 06:11 - Celebrating small wins and positive moments 07:38 - Impact of diagnosis on self-perception 08:42 - Visualizing and externalizing compassionate inner voices 09:52 - Sensory regulation and mindfulness practices 10:45 - The influence of childhood criticism on adult self-talk 12:33 - The importance of neuroplasticity and rewiring negative patterns 13:18 - Cognitive differences like alexithymia and implications for self-compassion 14:37 - Understanding how trauma impacts self-esteem over decades 16:24 - The long-term effects of criticism and emotional wounds 18:07 - Practical little daily acts for self-kindness 18:42 - The power of visual affirmations and mindfulness 20:23 - Building a gratitude practice and its benefits 21:24 - Challenges in forming new, positive habitual self-talk 22:45 - Hope, healing, and the ongoing process of rewiring the brain 24:36 - Supporting children and young people with trauma histories 25:50 - The importance of patience, love, and community in healing Connect with: Diane: Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/)

12. 

    9 Jun 2026

    Neurodivergent Nook Ep8: Understanding Dyspraxia - Personal Stories and Educational Insights

    Understanding Dyspraxia: Personal Stories and Educational Insights In this episode of Neurodivergent Nook, Helen Neale and Diane share their personal experiences and professional perspectives on dyspraxia, also known as developmental coordination disorder. They explore how dyspraxia affects everyday life, particularly within educational settings, and discuss practical support strategies for children and teenagers. Key Topics Personal stories of dyspraxia and related clumsiness Common misconceptions and stereotypes about dyspraxia How dyspraxia manifests in children and adults Challenges faced in schools: PE, handwriting, and social pressures Strategies for supporting neurodivergent children, including sensory interventions The importance of reasonable adjustments and fostering self-esteem Impact of secondary school transitions and lack of tailored support Practical tools like typing versus handwriting for children with dyspraxia The role of educators and families in creating inclusive environments Timestamps 00:00 - Introduction to episode and guest background 00:15 - Personal experiences with dyspraxia 00:55 - Understanding what dyspraxia is and common misconceptions 01:40 - Dyspraxia's physical manifestations and injuries 02:09 - Dyspraxia and neurodivergence co-occurrence 02:34 - Social observations: clumsiness and menopause influence 02:47 - Funny stories highlighting dyspraxic traits 03:23 - Dyspraxia’s impact on motor coordination from childhood to adulthood 04:09 - How dyspraxia shows up in educational contexts 04:25 - Challenges in diagnosis and accessing support 05:10 - Dyslexia and dyspraxia in school: practical examples 06:01 - Embarrassments and misunderstandings around physical coordination 07:23 - Sensory exercises to illustrate dyspraxia’s physical challenges 08:16 - Need for understanding and reasonable adjustments in schools 09:20 - Energy drain and fatigue associated with motor difficulties 10:06 - The importance of teacher awareness beyond primary school 11:00 - Teenagers managing dyspraxia and social pressures 11:40 - Personal anecdotes about PE and coordination challenges 12:00 - Physical skills, running, and hypermobility 12:55 - Insights from trainers and body awareness 13:09 - Supporting children’s motor development at home and school 14:34 - Strategies for pacing and self-esteem building 15:18 - Effective school interventions: sensory trails and early support 16:19 - The benefits of targeted physical activities in school 17:04 - The over-reliance on sedentary classroom learning 18:19 - The potential of typing as an alternative to handwriting 19:03 - Technology and resource limitations in schools 20:44 - Autonomy, choice, and reducing shame for children 21:17 - The need for thoughtful planning in supporting children with dyspraxia 22:33 - Encouragement and positive support in schools and families 22:45 - Closing remarks and appreciation for listeners Connect with: Diane: Olive Branch Consulting (https://olivebranchconsulting.co.uk/) Helen: Neurodivergent Nook (https://neurodivergent-nook.com/) Note: The episode emphasizes the importance of understanding, patience, and practical adjustments to help neurodivergent children thrive in educational environments and beyond.

13. 

    2 Jun 2026

    Neurodivergent Nook Ep7: Grief after diagnosis

    This podcast episode explores the complex emotions surrounding diagnoses of neurodivergence, particularly focusing on grief, acceptance, and self-understanding. Helen and Diane share personal experiences, shedding light on the emotional journey many neurodivergent adults face upon diagnosis or self-identification. Key topics The emotional impact of diagnosis and the grieving process Personal stories of grief, acceptance, and self-understanding in neurodivergence The influence of childhood experiences and societal understanding of neurodivergence How grief manifests differently in individuals and coping mechanisms The importance of community, support, and self-compassion during this journey Internalized ableism and challenges to accepting neurodivergent identities The significance of finding a supportive tribe and shared experiences In this episode Diane shares her two-year grieving process after her ADHD diagnosis and how understanding changed her perspective Helen reflects on her own childhood memories and the grief associated with unrecognized neurodivergence They discuss the idea of "going to Holland instead of Italy," a metaphor for unexpected life paths after child diagnosis The importance of allowing space for grief and self-acceptance The role of societal and internalized ableism in complicating the acceptance process Practical advice for navigating grief, self-understanding, and supportive relationships Timestamps 00:00 - Introduction to the episode and topics 00:30 - Diane’s initial response to her ADHD diagnosis 01:16 - Grieving the loss of previous self-understanding 01:44 - Childhood experiences influencing current perceptions 02:15 - How diagnosis prompted reflection and life changes 03:57 - The necessity and value of grief in acceptance 04:41 - Loss of friendships and the process of letting go 06:09 - Acceptance after autism diagnosis 06:31 - Reflecting on childhood and missing understanding 07:02 - Supporting neurodivergent children and trauma 08:39 - Expectations vs reality of parenthood 09:29 - The poem "Welcome to Holland" and life’s unexpected journey 10:19 - The guilt and self-criticism in grief 10:49 - Processing late diagnosis and masking 11:33 - Reflecting on childhood memories and strategies 12:20 - Grieving the young Helen’s challenges 13:08 - Realizing skills developed in adversity 13:59 - The importance of understanding oneself 14:38 - The internal struggle with self-concept and ableism 15:22 - Embracing new self-awareness 16:44 - Allowing space and support for grief 18:25 - Internalized ableism and self-identity 19:23 - The impact of diagnosis on self-perception 20:36 - The paradox of change and continuity after diagnosis 21:19 - The importance of support networks 22:26 - Obsessing over neurodivergence and grief 23:02 - Personal reflections on overanalysis 24:07 - Finding shared experiences and community 25:06 - Recognizing the power of sudden realizations 26:02 - Grieving childhood and unrecognized struggles 26:50 - Reflection on the emotional impact of diagnosis 27:07 - Closing remarks and support encouragement

14. 

    26 May 2026

    Neurodivergent Nook Ep6: A Quick Chat about Diagnosis

    In this episode of the Neurodivergent Nook podcast, Helen and Diane share their personal and professional journeys with diagnosis, exploring the pros, cons, and emotional impact for both children and adults. Whether you’re considering a diagnosis or supporting someone who is, these insights shed light on the complexities and importance of understanding neurodivergence. Key Topics Personal stories of late diagnoses of ADHD and autism The process of questioning and family reflections leading to diagnosis The emotional and identity challenges associated with late diagnosis The significance of understanding diagnoses for self-compassion and support The impact of diagnoses on self-esteem and internal narratives Challenges in advocating for assessments within educational systems The importance of diagnosis for accessing tailored support and understanding Differing perspectives on seeking diagnosis among neurodivergent individuals How society and medical models influence perceptions of diagnosis The broader context of neurodiversity beyond labels and diagnoses Timestamps 00:00 - Introduction to the episode and topic of diagnosis 00:28 - Diane shares her journey to diagnosis of ADHD and autism 01:07 - Reflections on family history and late diagnosis 01:36 - Personal experiences supporting children and self-reflection 02:02 - Recognizing family members' neurodivergence 02:24 - The realization about autism and processing diagnoses 03:16 - Helen’s late diagnosis of ADHD and autism in her 50s 03:45 - The aha moment during counselling training about cognitive differences 04:16 - Shifting self-perception from laziness to understanding neurodivergence 04:28 - The importance of compassion and self-awareness 05:09 - The role of pressure and adrenaline in motivation 05:40 - Analyzing family and genetic links to neurodivergence 06:26 - Exploring family health history and neurodivergent traits 07:09 - Different opinions on the importance of formal diagnosis 07:37 - The empowerment of accepting oneself after diagnosis 08:55 - Supporting children and students with diagnoses in education 09:25 - The benefits of early diagnosis for better support 10:18 - Complex support needs beyond co-occurring conditions 11:12 - The importance of tailored support and societal inclusion 12:04 - Challenges in getting appropriate support and funding 13:20 - Supporting families through the diagnosis journey 14:40 - Emotional impacts on families and the importance of family support 15:10 - Navigating education plans and support systems in schools 16:18 - The ongoing struggles with educational funding and training 17:22 - Experiences of diagnosing children and teens 18:09 - Teenagers' reactions to their diagnoses and self-discovery 19:42 - Self-perception and internal voices post-diagnosis 20:12 - The importance of self-forgiveness and understanding 21:35 - The significance of emotional regulation and feeling 'not rubbish' 22:03 - Embracing human complexity and diversity beyond labels 23:04 - Reflecting on societal perceptions of neurodivergence 24:27 - The value of lived experiences and stories in understanding humanity 25:03 - The language of diagnosis versus self-understanding 26:04 - The impact of family perceptions and societal attitudes 27:00 - Rethinking the medical model and societal barriers 28:32 - Raising awareness and taking time for self-reflection 29:04 - Closing remarks and encouragement for ongoing dialogue

15. 

    19 May 2026

    Neurodivergent Nook Ep5: Exploring Autistic Energy and Burnout

    Summary In this episode of Neurodivergent Nook, hosts Helen Neale and Diane Franier explore the concept of autistic energy, sharing personal experiences with burnout and its impact on neurodivergent individuals. They discuss the importance of mindfulness and recovery practices, particularly in the context of children and teenagers facing burnout. The conversation highlights the role of connection, both with others and through interactions with animals, in reducing burnout and restoring energy. Takeaways Autistic energy can lead to burnout if not managed. Burnout is often misdiagnosed as depression in neurodivergent individuals. Mindfulness practices can be adapted to fit individual needs. Children today face unique challenges that contribute to burnout. Connection with animals can provide restorative energy. Self-preservation is crucial for mental health. Physical activity can help regulate energy levels. Understanding personal limits is essential to avoid burnout. The pressures of productivity can exacerbate burnout. Creating safe spaces for neurodivergent individuals is vital. Chapters 00:00 Understanding Autistic Energy 02:56 Experiencing Burnout: Personal Stories 05:49 The Impact of Burnout on Neurodivergent Individuals 09:13 Mindfulness and Recovery Practices 12:06 Burnout in Children and Teenagers 14:47 Finding Joy and Energy in Connection 18:01 The Role of Animals in Reducing Burnout

16. 

    12 May 2026

    Neurodivergent Nook Ep4: Understanding Masking

    This podcast explores the complex topic of masking in neurodivergent individuals, highlighting personal experiences, systemic challenges, and strategies for support. Helen Neal and Diane Franer share insights on the emotional toll of masking, unmasking journeys, and how educators and loved ones can foster more accepting environments. Key topics The meaning of masking and its emotional toll Personal journeys of unmasking and self-acceptance Systemic challenges in supporting neurodivergent individuals Strategies for educators to support unmasking and authenticity The impact of masking on mental health and relationships Chapters 00:00 Understanding Masking in Neurodivergence 06:55 The Emotional Impact of Masking 13:53 Unmasking and Authenticity 21:07 Supporting Neurodivergent Individuals in Education

17. 

    5 May 2026

    Neurodivergent Nook Ep3: Explaining Interoception

    Unlock the hidden world of interoception: an often overlooked sense that impacts how neurodivergent individuals understand their own bodies and emotions. If you’ve ever wondered why recognizing hunger, thirst, or even pain feels so elusive, this episode reveals the surprising truth behind this vital yet misunderstood sense. Join Helen Neale, a therapist with lived experience of autism and ADHD, and Diane, an educator and foster carer, as they explore how interoception influences everyday life: from basic needs like eating and drinking to managing emotions and pain. Discover why neurodivergent brains often miss these signals, leading to challenges in self-care, emotional regulation, and overall wellbeing. They share eye-opening stories about children and teens in trauma, revealing how survival mode can disconnect someone from their body's cues, and what that means for caregivers and professionals. You’ll learn about concrete frameworks and tactics to support interoceptive awareness, including tips for recognizing subtle signs of hunger or distress before they escalate. We break down the implications of ignored signals, such as dehydration, hypoglycemia, or emotional overwhelm, and how they can be mistaken for stubbornness, mood swings, or defiance. This episode explores how missing these cues impacts mental health, learning, and daily functioning, emphasising the critical need for understanding and embracing interoception in neurodivergent support.Why does this matter? Because when you grasp how interoception shapes behavior and emotion, you unlock the potential for more compassionate, effective care whether you’re supporting children, teens, or adults navigating the complexities of neurodivergence. This episode is essential listening for professionals, parents, and neurodivergent individuals alike who want to decode their body's signals and foster greater self-awareness and wellbeing.If you’re tired of misunderstood behaviors and want practical insights into one of the most overlooked senses, tune in now. Your journey to better self-understanding starts here.

18. 

    25 Apr 2026

    Neurodivergent Nook Ep2: Understanding Sensory Needs and Overwhelm

    Unlock the hidden world of sensory experiences and discover how understanding your sensory needs can transform your daily life. Whether you're neurodivergent or neurotypical, missing this insight means missing out on easier, more enjoyable ways to thrive, especially in hectic environments like school or work. If sensory overwhelm has ever held you back, this episode shows you practical tools to regain control, feel grounded, and foster understanding in yourself and others. We give you real-life stories and expert advice that reveal the core of sensory processing differences. Helen Neale, an autistic ADHD therapist, and Diane, an education consultant and parent of neurodivergent children, share candid experiences and accessible frameworks. You'll discover: How bottom-up sensory overload happens and why traditional approaches often miss the mark The importance of autonomy and collaboration in managing sensory needs, and Simple yet powerful techniques like grounding, sensory breaks, and using technology to support self-regulation. We break down the eight senses, including the often-overlooked interoception, and why awareness of these internal and external inputs is crucial for emotional regulation and effective learning. Learn how elementary school environments can better support sensory regulation with small tweaks and how understanding individual differences can prevent overwhelm and foster success. These actionable insights are vital for educators, parents, and anyone eager to create calmer, more inclusive spaces.If you're tired of one-size-fits-all strategies that overlook personal sensory needs This episode is your key to a more compassionate, effective approach. Perfect for educators, parents, or neurodivergent individuals seeking practical, empathetic solutions, because when we understand sensory differences, everyone benefits. Turn confusion into clarity, overwhelm into control, and discover the true foundation of mental well-being: sensing yourself and your environment clearly. Hit play now and start your journey toward sensory harmony.

19. 

    18 Apr 2026

    Neurodivergent Nook Ep1: Rejection Sensitive Dysphoria

    The first episode of Neurodivergent Nook introduces the hosts, Helen Neal and Diane Franer, who share their experiences as neurodivergent individuals. They discuss rejection-sensitive dysphoria (RSD) and its impact on their lives, as well as the importance of empathy, self-compassion, and adapting to individual needs. The conversation highlights the challenges of seeking clarity, the impact of trauma and neglect, and the importance of understanding behavior as communication. The hosts emphasize the need for empathy, kindness, and self-acceptance in navigating the experience of Rejection Seneitive Dysphoria (RSD). Takeaways Empathy and kindness are essential in understanding and supporting individuals with rejection-sensitive dysphoria (RSD). Adapting to individual needs, embracing imperfections, and being kind to oneself are crucial in managing the impact of RSD.

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