Neurodivergent Nook

Helen Neale and Diane Frainer
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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!

  1. 2d ago

    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 Helen: Neurodivergent Nook Come join us on social media too: FacebookInstagramTikTokKey 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 journeyDiscussing 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 “f**k 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 “f**k 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. Oct 13

    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 Helen: Neurodivergent Nook Come join us on social media too: FacebookInstagramTikTokKey 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. Oct 6

    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 Helen: Neurodivergent Nook Come join us on social media too: FacebookInstagramTikTokIn this episode Personal reflections on schizophrenia, autism, and missed diagnoses across generationsWhy a diagnosis can open doors to support—but is not support in itselfThe impact labels can have on identity, self-image, and expectationsThe pressure schools and families face to secure formal diagnosesBalancing self-awareness, compassion, resilience, and learned helplessness Timestamps 00:01 — Introduction: returning to the conversation about labels and schizophrenia00:32 — Diane reflects on her uncle’s diagnosis and childhood memories02:21 — How understandings of autism, ADHD, and schizophrenia have changed03:01 — Why diagnosis needs to come with meaningful, joined-up support03:35 — The gap between receiving a diagnosis and getting help04:02 — “What do I do with this now?”: being handed a diagnosis without a pathway04:24 — The personal and systemic complexity of diagnostic labels05:11 — Looking beyond diagnosis: context, power, and individual experience06:13 — Changing needs, fluctuating capacity, and a more holistic approach06:43 — Schools, funding, and why families feel pressure to pursue diagnosis07:28 — When a diagnosis becomes tied to access to the right provision08:00 — Seeing the person beyond the list of labels09:39 — Late diagnosis, masking, regression, and learned helplessness10:39 — Self-awareness and self-compassion without pushing beyond capacity11:29 — Does a diagnosis make it easier to offer yourself compassion?12:22 — Challenging unrealistic expectations around memory and productivity13:36 — Resilience, creativity, and recognising strengths alongside challenges14:01 — Closing reflections and farewell

  4. Sep 29

    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. Connect with: Diane: Olive Branch Consulting Helen: Neurodivergent Nook Come join us on social media too: FacebookInstagramTikTokTimestamps — 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. Sep 22

    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 Diane: Olive Branch Consulting 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. Jul 28

    Neurodivergent Nook Ep14: Navigating Relationships and Friendships

    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. Connect with: Diane: Olive Branch Consulting Helen: Neurodivergent Nook Come join us on social media too: FacebookInstagramTikTok  Key topics: Social struggles faced during childhood & how masking influences relationshipsConcept of "double empathy problem" & mutual understanding in friendshipsImportance of authenticity & vulnerability in forming meaningful connectionsRecognizing and trusting your intuition and gut feelings in relationshipsBuilding a support network and finding your tribe, especially post-university or after challenging relationshipsPractical advice for teenagers and young adults on safety, boundaries, and trusting oneselfThe 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 01:50 - The exhausting nature of masking and navigating social expectations 02:18 - Impact of social masking and the absence of clear social guidelines 03:10 - Challenges schools faced with neurodivergent students before awareness and training 04:17 - Communication differences and the effect of bluntness on friendships 04:34 - Importance of mutual understanding in comms 05:24 - "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 driven by neurodivergence & trauma 15:00 - Recognizing toxic relationships and the importance of safety in relationships 16:19 - Trusting instincts / recognising unhealthy relationships 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 24:46 - The role of trusted friends and familial support in overcoming relationship challenges 26:11 - Closing thoughts: trusting oneself and advocating for support 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. Jul 21

    Neurodivergent Nook Ep13: Autism, ADHD and Menopause from women

    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. Connect with: Diane: Olive Branch Consulting Helen: Neurodivergent Nook Come join us on social media too: FacebookInstagramTikTokIn this episode The impact of menopause on neurodivergent traits like focus and emotional regulationChallenges in communication and medical support for neurodivergent women during menopauseThe importance of self-compassion and understanding your body's signalsHow hormonal fluctuations influence anxiety, fatigue, and brain fogThe need for increased research and awareness about women's health across the lifespanPractical tips: sleep, pacing, and advocating for yourself, andEncouraging 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/ ADHD experiences in perimenopause and menopause: a qualitative exploration 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 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 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 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 21:38 - Celebrating resilience and everyday achievements 23:19 - 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

  8. Jul 14

    Neurodivergent Nook Ep12: Procrastination - Why is Starting so Hard

    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. Connect with: Diane: Olive Branch Consulting Helen: Neurodivergent Nook Come join us on social media too: FacebookInstagramTikTokKey Topics Covered: The emotional rollercoaster of procrastination, including the role of adrenaline and dopamine in motivationHow creating self-imposed deadlines can sometimes backfire, leading to more stress and less productivityThe significance of task breakdowns, and why small, manageable tasks help overcome overwhelmThe impact of task aversion, such as avoiding phone calls or chores, and personalized coping strategiesCreative solutions like gamification and body doubling to boost task initiationThe importance of self-compassion and understanding that procrastination is a natural neurodivergent traitThe role of environmental modifications and support systems in facilitating task start and completionChallenging standard expectations for children and adults with neurodivergence and advocating for tailored supportTimestamps: 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 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 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 11:49 - Creative strategies like delegating or gamifying tasks 12:15 - The benefits of helping others to motivate oneself 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 16:33 - 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

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About

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!

Information

  • Creator
    Helen Neale and Diane Frainer
  • Years Active
    2026
  • Episodes
    19
  • Rating
    Explicit
  • Copyright
    © 2026 Helen Neale and Diane Frainer
  • Show Website
    Neurodivergent Nook