Neurodivergence ADHD and Autism (ASD) Support and Wellbeing Pack
ADHD and autism can affect people in different ways and at different stages of life. You or your child may already have a diagnosis, be waiting for an assessment, or simply be exploring whether ADHD or autism may help explain some of the difficulties you are experiencing.
These may include challenges with attention and organisation, emotional regulation, sensory processing, communication, sleep, anxiety, low mood or feeling overwhelmed. Some people may also experience traits of both ADHD and autism.
You do not need to wait for a formal diagnosis to access support. A range of local and national services, practical resources and wellbeing tools are available to help with day-to-day life, emotional wellbeing and managing specific challenges. This page brings together some of the support that may be useful to you or your family.
ADHD and Autism (ASD) – Support and Wellbeing
Whether you or your child have been diagnosed with ADHD or autism, are waiting for an assessment, or are simply exploring whether neurodivergence may apply to you, support is available.
You do not need to wait for a formal diagnosis before seeking help with your wellbeing or day-to-day difficulties.
People with ADHD and/or autism may experience differences or difficulties with:
- focus, attention and organisation
- managing time, tasks and routines
- emotional regulation
- sensory sensitivities
- social communication and relationships
- sleep
- anxiety or low mood
- feeling overwhelmed or experiencing burnout.
Everyone's experience is different. Some people have both ADHD and autistic traits, and people may have particular strengths as well as areas where additional support is helpful.
The resources below may help while you are waiting for assessment, following a diagnosis, or at any other stage.
Mental Health and Wellbeing
NHS Every Mind Matters
Every Mind Matters provides NHS advice and practical tools to support mental wellbeing.
It includes help with:
- anxiety and worry
- stress
- low mood
- sleep
- mindfulness
- managing difficult thoughts.
You can also complete the Mind Plan, a short questionnaire which gives you personalised suggestions for looking after your mental wellbeing.
Marbles Lost and Found – Plymouth
Marbles Lost and Found is a Plymouth-based mental health and wellbeing resource created from lived experience.
It brings together information about local services, community organisations and other sources of support.
Apps and Digital Support
Apps and digital tools can sometimes help with:
- organisation and planning
- routines and reminders
- anxiety
- mindfulness
- sleep
- emotional regulation
- general wellbeing.
Rather than choosing an app solely from an app store, you may find it useful to look at a health app library where apps have been independently assessed.
Mind App Library
Mind works with ORCHA to provide a mental health and wellbeing app library. Apps included in the library are independently reviewed against standards including safety, quality and usability.
Books and Self-Help Resources
Reading Well
Reading Well provides self-help books and resources recommended by health professionals.
Topics include mental health, anxiety, depression and understanding and managing health and wellbeing.
Many Reading Well books are available through public libraries.
Mindfulness, Relaxation and Sensory Regulation
Mindfulness and relaxation techniques can be useful for some people who experience:
- racing thoughts
- emotional overload
- stress
- difficulties switching off
- sensory overwhelm
- sleep difficulties.
You do not need to spend a long time practising mindfulness. Short breathing exercises, quiet time, sensory breaks or brief relaxation exercises may be easier to build into everyday routines.
NHS Every Mind Matters includes guidance on mindfulness, meditation and sleep.
Exercise and Physical Wellbeing
Regular physical activity can support both physical and mental wellbeing and may help with mood, stress and sleep.
The best activity is one that is manageable and works for you. This could include:
- walking
- running
- swimming
- gym-based exercise
- cycling
- strength training
- exercise classes
- outdoor activities.
Small amounts of regular movement can be a useful place to start if exercise currently feels difficult.
Local Mental Health Support
You can access some mental health and wellbeing services directly without needing an appointment with your GP.
Plymouth Options – NHS Talking Therapies
Plymouth Options provides NHS Talking Therapies for people aged 16 and over who are registered with a Plymouth GP and are experiencing common mental health difficulties such as anxiety, depression or PTSD.
Support can include CBT, counselling, groups and other psychological therapies. You can self-refer.
Telephone: 01752 435419
Devon Mind
Devon Mind provides mental health information and support across Devon, including services in Plymouth.
Support includes counselling, courses and workshops, one-to-one emotional support, support groups and wellbeing activities.
Telephone: 01752 512280
Rethink Mental Illness – Plymouth
Rethink provides community-based support for people affected by mental illness.
Its Plymouth Community Mental Health Service offers individual and group-based support focused on recovery, independence and involvement in social, educational, volunteering and employment opportunities.
Telephone: 01752 251072
Head Space – Plymouth
Head Space is an out-of-hours service for people who feel they are approaching a mental health crisis.
It provides a non-clinical environment with peer support. Some sessions require pre-booking, so please check the current arrangements before attending.
Telephone during service hours: 07890 257614
Shekinah
Shekinah provides practical and wellbeing support for people who may be experiencing homelessness, isolation or other difficulties.
Its services include support with health and wellbeing, accommodation, personal development, training and employment.
Telephone: 01752 203480
Autism-Specific Information and Support
National Autistic Society
The National Autistic Society provides information and guidance for autistic people, parents, carers and families.
Resources cover areas including diagnosis, education, employment, communication, sensory differences and everyday life.
Visit the National Autistic Society
Ambitious about Autism
Ambitious about Autism provides information, advice and resources, particularly for autistic children and young people and their families.
Support Following Abuse or Trauma
If you have experienced abuse, sexual violence or trauma, specialist services are available.
First Light
First Light provides specialist support for people affected by sexual violence and abuse. Its Plymouth counselling service supports adults, children and young people affected by sexual abuse or trauma.
Plymouth counselling: 03458 12 12 12
Sunflower Women's Centre – Trevi
The Sunflower Women's Centre in Plymouth provides trauma-informed support for women. Support can include mental wellbeing, domestic abuse, addiction, social isolation and other areas of need.
Telephone: 01752 977614
Visit Trevi and the Sunflower Women's Centre
Operation Emotion – Support for Men
Operation Emotion provides peer support for men who have experienced sexual abuse.
It provides support groups in Plymouth and elsewhere, including online support.
Telephone: 07539 810096
Pathfields Social Prescribing Support
Our Social Prescribing Service may also be able to help you with the practical impact of ADHD, autism or wider wellbeing difficulties.
The team can support you to:
- identify what matters to you
- develop realistic routines and goals
- build confidence
- improve wellbeing
- reduce isolation
- find activities and community groups
- access other local organisations and services.
Please contact the practice if you would like to discuss a referral to our Life Coach or Social Prescribing Service.
If You Are Struggling While Waiting for an Assessment
Waiting for an ADHD or autism assessment can be difficult, particularly if symptoms are affecting your work, education, relationships or wellbeing.
You do not need to wait for your assessment before asking for help.
Consider the particular area you are finding difficult and use the services above to access support with:
- mental health and anxiety
- sleep
- routines and organisation
- sensory needs
- social isolation
- confidence
- employment or education
- relationships
- trauma
- general wellbeing.
You can also contact the practice if you develop a new medical or mental health problem that needs assessment.
Urgent Mental Health Support
An ADHD or autism assessment service is not an emergency or crisis service.
If you need urgent help for your mental health but it is not an emergency, call NHS 111 and select the mental health option. This is the current route to Livewell Southwest's 24-hour First Response Service for people in Plymouth.
If you or someone else is in immediate danger, call 999 or attend A&E.
You can also contact Samaritans at any time on 116 123 if you need someone to talk to.