Lived Experience Study: How Neurodivergent Teens Regulate Emotions

This is a lived experience study.

Researchers co-designed questions with youth who had lived experience. They directly interviewed 57 neurodivergent young people (ages 11–15) diagnosed with ADHD, autism, or both.

The questions explored what helps or hurts emotional regulation.

Three main themes emerged:

What helps stop situations from becoming upsetting in the first place
What helps manage emotions during difficult moments
How neurodivergent young people already use their own strengths to stay regulated in ways that often go unrecognized

TLDR

What helped most: connection, flexibility, and autonomy-supportive environments that treated teens as fully human rather than defective.

Teens were better regulated when they:

Had autonomy over how they coped
Could express distress without shame
Felt genuinely accepted instead of judged

Summary of the Paper

Neurodivergent teens face the typical challenges of adolescence, while also being misunderstood and unsupported because of their neurodivergence.

Navigating schools and social expectations can make daily life exhausting.

School avoidance, loneliness, anxiety, and depression are common. Yet school-based mental health support rarely accounts for these realities.

Emotion regulation—how we cope with big feelings—is often a struggle for neurodivergent teens. But too often, their responses are misread.

When a teen withdraws, yells, or needs quiet time, it is usually labeled a failure or dysfunction rather than a valid response to overload.

This study challenges that pathologizing view and centers the voices of neurodivergent youth instead.

Ethics

This study met ethical standards. It was approved by a health ethics committee and followed international guidelines that protect young people’s rights in research.

Researchers obtained both parental consent and the teens’ own consent. This emphasized respect and autonomy.

Coproduction with Youth Researcher Panel

Ten neurodivergent young adults (ages 18–25) helped design the study.

They were paid for their time, and their insights shaped everything—from the questions asked to how interviews were conducted.

The researchers used an experience-sensitive approach, treating youth as collaborators whose needs and insights carried equal weight.

This radically inclusive method helped reduce the usual power imbalances in academic research.

Participants

57 neurodivergent adolescents, ages 11–15, attending mainstream UK schools

24 ADHD
21 autism
12 ADHD + autism (dual diagnosis)

All participants spoke English and felt comfortable discussing their experiences.

Limitations:

Most participants were male (67%) and white (75%)
About 16% qualified for free school meals (a rough measure of economic disadvantage)
The sample lacked full diversity of neurodivergent youth

Materials

The team co-developed a flexible interview guide. It included:

Prompts and video vignettes of everyday situations
A creative task where participants could use art, photos, writing, or objects to express their emotional world

This gave participants multiple ways to reflect on their experiences.

Procedure

The study had two parts:

1. Orientation session

15–30 minutes on Zoom with the young person and parent
Built comfort, explained the study, and introduced the creative task
Teens had a couple of weeks to prepare something meaningful

2. Main interview

45–90 minutes on Zoom
Parents were nearby but not in the room
Sessions began with the teen sharing their creative work (ShowEd method)
Teens then viewed short videos of upsetting situations (e.g., unfair blame, group work struggles) and reflected on how they’d feel or respond
Interviews were recorded (with consent) and later transcribed
At the end, researchers checked in, answered questions, and provided support resources

Analysis

After the interviews, the team analyzed the transcripts using reflexive thematic analysis.

This means they looked for patterns while also reflecting on their own assumptions, biases, and emotional responses as researchers.

The first 10 interviews were coded line by line by four researchers (two were neurodivergent themselves).
This ensured the coding process wasn’t just “objective,” but also shaped by lived insight.
The remaining interviews were coded by two team members.
Youth panel members helped code interviews that matched their own diagnoses, adding insider understanding.

Themes weren’t forced into pre-set categories. Instead, they were allowed to emerge naturally from what participants shared.

Once themes were drafted, the team refined them in meetings and one-on-one sessions. They even took the draft themes back to some of the teens for feedback, ensuring the results felt true to their experiences.

Reflexivity

The team acknowledged something important: who interprets data changes what it means.

They openly reflected on their own identities—both academic and personal. Being neurodivergent, or having close ties to ADHD or autism, shaped how they heard and understood the stories.

Instead of pretending to be “neutral outsiders,” they embraced insider perspectives as a strength.

This helped the findings feel more sensitive, accurate, and human.

Results – Overview

Teens expressed their emotional lives in many ways—through words, drawings, photos, objects, and stories.

They shared not only what upset them, but also what they did to help themselves, and how these coping strategies should be seen as strengths, not failures.

The study identified three core themes:

Prevention – What helps emotions from spiraling in the first place
During Distress – What helps when emotions are already high
Strengths – How young people’s own skills and traits help them cope

Theme 2 – What Helps During Distress

This theme looks at what works in the middle of an emotional storm. Teens described three main ways of coping:

Affirmation and check-ins from others
Self-directed regulation
Letting emotions out

1. Affirmation and Check-Ins From Others

For many autistic teens, the most powerful support was being seen and accepted.

They didn’t want fixing. They wanted someone to notice, ask if they were okay, and stay present without judgment.

Simple check-ins like “Are you okay?” or “What’s going on?” made a big difference.
These moments of validation helped them feel less alone and sometimes eased the intensity of emotions.

One teen said that even if they didn’t show they were upset, they wished people would still notice.

Others said gentle reminders helped, like: “You’re not what you think you are right now.” It gave them perspective when self-doubt crept in.

Teens also described how hard decision-making felt when overwhelmed—what one called feeling “overheated.” In those moments, they needed calm support, not pressure. Someone sitting beside them, offering clear options, or simply saying: “It’s okay to pause.”

2. Self-Directed Regulation (Autonomy)

Teens with ADHD or both ADHD and autism often said the best way to regain control was doing something on their own terms.

They didn’t want to be told what to do. They wanted to choose.

Examples included:

Moving seats
Taking a break to play a game
Watching funny or uplifting videos
Helping someone else
Simply being left alone

One boy said he told people it was okay to “ignore it” when he was upset—silence felt safer than unwanted attention.

For autistic teens, self-led strategies often meant withdrawing to reset: leaving a room, asking not to talk, taking a nap, or going for a walk. These weren’t avoidance—they were deliberate pauses to protect themselves.

3. Letting It Out

Sometimes, regulation wasn’t about staying calm—it was about releasing the emotion.

Crying, yelling, stimming, slamming a door, ranting, or stamping a foot all helped emotions move through.

One described crying as a release valve.
Another found rhythm in stimming.
Others screamed into pillows or stormed off—not as rebellion, but as communication without words.

These expressions were often misunderstood by adults, but for the teens, they were vital ways to make unbearable feelings manageable.

Together, these three approaches—connection, autonomy, and release—show a fuller picture of how neurodivergent teens regulate in distress.

Theme 3 – Using Strengths to Stay Regulated

The final theme showed something often ignored: neurodivergent teens already use their own strengths to regulate emotions. These strengths include talents, creativity, humor, reflection, and identity.

Instead of “fixing” them, the goal is to recognize how they flourish when they draw on what makes them feel capable, valued, and connected.

Recognizing Strengths and Talents

Many ADHD teens said that doing things they were good at—like sports, building projects, or helping others—boosted their mood and gave them stability.

Enjoying success in areas they cared about reminded them of their value.
Hobbies and creative projects also gave comfort.
Helping others or seeing kindness (like in videos of generous acts) lifted their spirits.

Importantly, traits usually framed as “problems,” like distractibility, were sometimes strengths. For example, distraction could help shift emotional focus when things felt overwhelming.

Learning From the Past

Some teens—especially those with both ADHD and autism—said they had become better over time at handling emotions.

They recognized early signs of distress.
They remembered what had worked before.
They acted with more awareness.

This didn’t mean their feelings went away—but they had built personal toolkits from past experience.

Reclaiming Identity and Protecting Confidence

Autistic teens often spoke about protecting themselves from stereotypes.

They were very aware of negative portrayals of autism in the media.
Some reminded themselves: “That’s not who I am.” This was a way to resist shame and hold on to confidence.
Others avoided harmful social situations (like skipping lunch when conversations felt too hard). This wasn’t avoidance—it was strategic self-care.

The Bigger Picture

These stories show that emotional regulation isn’t just about calming down. It’s also about:

Preserving dignity
Staying connected to purpose
Remembering your own worth

Neurodivergent teens already carry resilience inside them. When adults name, support, and celebrate those strengths, they provide as much regulation as any external tool.

Discussion – What It Means

This study makes one thing clear: emotional safety comes from relationships, not rules.

Teens said they regulated better when they felt kindness, respect, and flexibility—not when they were punished or corrected.

Challenging Stereotypes About Autism

Old theories suggested autistic people don’t want connection. This research shows the opposite.

Some autistic teens valued alone time, but not because they didn’t care about people. They needed recovery space after overstimulation.
What they really wanted was belonging—to be included, understood, and connected without being forced to mask.

This challenges the myth that autistic people lack empathy or don’t want relationships.

ADHD and the Importance of Autonomy

Teens with ADHD described how harmful it felt to be constantly corrected or misunderstood.

What helped most wasn’t control, but collaboration.
They wanted space to move, fidget, or take breaks.
They wanted freedom to choose how to regulate, rather than being told what to do.

This points to the need for autonomy-supportive, strengths-based practices instead of behavior charts or punishments.

Reframing Traits as Strengths

Across all groups, young people described traits that helped them cope: humor, creativity, sensory awareness, empathy, even distraction.

These weren’t problems—they were tools. Naming and supporting these strengths boosts not only regulation but also identity and self-esteem.

A Call for Environments That Empower

The findings highlight what schools, clinics, and families can do differently:

Create predictable but flexible routines
Build autonomy-supportive environments where young people have choices
Welcome feelings instead of punishing them
Name and celebrate strengths

Behaviors like withdrawal or avoidance are often protective, not problematic. Teens are doing their best to shield themselves from harm in environments that can feel overwhelming.

When we recognize that, we stop blaming them for “coping wrong” and start helping them cope their way—with dignity and respect.

Conclusion

This study shows that neurodivergent adolescents already know a lot about emotion regulation. They aren’t waiting for adults to teach them how to cope—they are doing it every day, often in environments that misunderstand or punish them.

What they need isn’t more rules or one-size-fits-all programs. They need environments that:

See them
Trust them
Value their insight

By listening directly to youth with ADHD and autism, this research reframes emotional regulation. It’s not about deficits. It’s about context, relationships, identity, and autonomy.

Empowering Takeaways

Here’s what this study tells us, in plain terms:

You are not too much. Emotional intensity in ADHD or autism is not a flaw—it signals that something important is happening.
Connection regulates. Kindness, curiosity, and consistent relationships help prevent and soothe overload.
Autonomy matters. Teens regulate better when they choose how to cope.
Environment shapes expression. Emotional struggles are often logical responses to stressful or rigid environments.
Strengths stabilize. Creativity, humor, empathy, and sensory awareness are coping tools, not quirks.
Self-protection isn’t avoidance. Withdrawing, stimming, or needing space are wise ways to preserve mental health.
Validation is powerful. Words like “I see you. Your feelings make sense.” can be deeply regulating.
Neurodivergent youth are experts. When they co-design supports, outcomes improve across school, social life, and wellbeing.

Neurodivergent Teens and Emotional Regulation