In a previous article on the characteristics of neurodivergent individuals and strategies for them, I discussed one particular trait: “difficulty adapting to changes in the environment,” and in that piece I also talked about possible ways to cope with it.

In this blog, I would like to focus on another trait of neurodivergent individuals and explore strategies to address it. This time, the trait is “tendency to think in black-and-white.”

First, let me explain what this means. A tendency to think in black-and-white refers to the difficulty of engaging in flexible thinking. It often means seeing things only in extremes—either 1 or 0—while struggling to recognize what lies in between. For example, in relationships, one may judge others only as “liked” or “disliked,” finding it very difficult to acknowledge situations where it is neither, or to accept that both positive and negative feelings toward the same person can coexist.

Such a way of thinking often causes difficulties. For instance, in relationships, no matter how much someone likes person A, if A says something displeasing, the feelings may instantly flip from “like” to “dislike.” Even if the relationship had been very close, all the positive history may suddenly feel erased, with only “dislike” remaining in focus. (In fact, many neurodivergent individuals share this type of struggle.)

Of course, this trait also has its benefits. In environments where black-and-white thinking fits, the future becomes easier to predict, which can reduce anxiety and worry. Also, accepting ambiguity or “gray areas” can be challenging for anyone, not only for neurodivergent individuals. Thinking in black-and-white terms can be simpler and more straightforward. When things are going well, such thinking may not cause problems at all. However, when things don’t go well, it can lead to significant challenges.

Recognizing this kind of thinking on one’s own is often very difficult. Therefore, if someone around you points it out, it may be helpful to take a step back and consider, “Perhaps I do tend to think this way.” This can serve as an opportunity for greater self-awareness.

In my next post, I plan to discuss possible strategies for this characteristic.

I hope this information helps you gain accurate knowledge.

Licensed Marriage and Family Therapist (#82425)

Tatsuya Arakawa

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In a previous article on the traits and strategies for neurodivergent individuals, I discussed one of the key characteristics—difficulty adapting to changes in the environment. In this article, I will talk about what can be done specifically to address this challenge.

First, it is important to determine whether the environmental change is causing significant disruption in daily life. Disruptions may include symptoms of anxiety disorders, such as difficulty concentrating or irritability, or symptoms of depression, such as sleep disturbances or persistent low mood. If such disruptions are present, it is important to address them as early as possible. On the other hand, if no disruptions are present, it may not be a significant problem at the moment, and simply being mindful may be enough. However, one point to keep in mind is that some people may be unaware of the disruptions they are experiencing or may convince themselves that they are unaffected. In such cases, support from those around them becomes especially important.

If disruptions are present, here are some specific actions individuals can take:

1. Accept the problem

The first step is to acknowledge the issue as a problem. This is by no means easy—in fact, accepting it can be one of the hardest steps. Without acceptance, it is difficult to adopt a mindset of problem-solving, and many people instead try to convince themselves there is no problem and suppress their feelings. Unfortunately, this does not make the problem disappear. In fact, leaving such issues unaddressed often causes them to worsen, leading to greater distress over time.

2. Recognize that struggling is natural

For neurodivergent individuals, environmental changes are generally unwelcome, even when the changes are positive, such as a promotion. Therefore, rather than criticizing yourself by thinking, “I shouldn’t be struggling over something like this,” it is important to embrace yourself with the mindset that “it’s natural to feel this way.” While this may not eliminate the distress, it can help ease it.

3. Engage in activities you enjoy

Many neurodivergent individuals avoid spending time on activities they enjoy, often due to the pressure to quickly adapt to new environments. However, doing things you love is especially important during difficult times. It doesn’t matter what the activity is—start small, but make time for what brings you joy.

4. Seek support

Trying to solve problems entirely on your own is often challenging. Start by talking to someone you trust. Be as open as possible about what you’re struggling with. If talking about it feels too difficult, simply spending enjoyable time together can also help.

5. Reevaluate your daily habits

Improving your daily routines will not automatically eliminate distress, but it can often reduce it. For example, if you’re having trouble sleeping but are consuming excessive caffeine throughout the day, it is only natural that falling asleep would be difficult. Examining such habits can be a good starting point.

6. Consult a professional

That said, if, for example, your sleep difficulties are caused by depression, improving daily habits alone may not be enough to resolve the problem. If disruptions have persisted for some time, and you have tried various strategies without significant improvement, seeking professional help is important.

I hope this information provides you with helpful and accurate knowledge.

Tatsuya Arakawa, LMFT(82425)

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In a previous blog post, I wrote about what neurodiversity is, the struggles faced by neurodivergent individuals, and ways to help make life a little easier for them.

In this article, I’d like to take a deeper look into the characteristics of neurodivergent individuals and how we can support them.
This time, I will focus on the trait of “difficulty coping with changes in environment.”

One common trait among neurodivergent individuals is that it generally takes them more time to adapt to changes in their environment compared to neurotypical individuals. This is closely related to another trait often seen in neurodivergent people: a strong preference for routines.

So, why do they prefer routines and dislike change? One of the major reasons is anxiety. Life inevitably brings change—moving to a new place, starting a new school, beginning a new job, and so on. Naturally, anyone would feel anxious when facing change, no matter how big or small. However, even without any environmental change, neurodivergent individuals tend to experience anxiety more easily than neurotypical individuals. As a result, when a change does occur, they often experience heightened anxiety.

When it comes to routines, following them can provide a sense of safety and stability. Therefore, even if nothing in the environment changes, being unable to follow a routine for any reason can itself trigger anxiety. And when the environment does change, it usually disrupts routines. This creates a “double punch”—anxiety from the change itself, and additional anxiety from the inability to follow routines—leading to overwhelming emotional distress.

In fact, it is not uncommon for neurodivergent individuals to be diagnosed with not only ADHD, for example, but also with co-occurring mental health conditions such as anxiety disorders.

As we can see, anxiety, difficulty with environmental changes, and a strong preference for routines are all deeply interconnected.

So, what can we do about this? I’ll be discussing this in more detail in the next article.

I hope this article has helped you gain a better understanding through accurate information.

Tatsuya Arakawa, LMFT

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Previously, I talked about what neurodiversity is and the struggles faced by neurodivergent individuals.

In this article, I would like to share some tips that may help neurodivergent people live a little more comfortably.
As a fundamental premise, ideally, one should undergo testing by a psychologist who has received proper training in the United States or Europe to determine whether they are indeed neurodivergent. Furthermore, receiving therapy from that psychologist or a properly trained therapist can be a great source of support following the assessment.

Now, let’s get into the main topic.

Acceptance

The first step is acceptance. If you have been told multiple times by those around you that you may exhibit neurodivergent traits, it is important to consider that possibility and accept that this is how others perceive you.

What is crucial to understand here is that this is not a “disease.” If asked whether it is a “disorder,” technically it may be, but as I’ve explained before, that is only because the current society is not designed for neurodivergent individuals. From a social standpoint, it may be viewed as a disorder, but that does not mean it is “bad” or that one is “inferior.”

At the same time, unless we accept reality as it is, we cannot recognize problems for what they are. As a result, issues may arise in various situations. Therefore, acceptance is the first and most significant step forward.

Understanding Strengths and Weaknesses

For example, one common trait among neurodivergent individuals is difficulty with sustained attention. However, many people with this trait can hyperfocus—displaying intense concentration—when it comes to things they enjoy or are interested in.

Another trait is a strong attachment to routines or preferences. While this can make it difficult to be flexible, it also means that once a goal is set, the individual can persist without wavering and move steadily toward it.

These traits can be either strengths or weaknesses depending on the situation. By understanding how these characteristics manifest, one can leverage strengths and mitigate the difficulties that arise from weaknesses.

I hope this helps you gain accurate knowledge and understanding. 

Tatsuya Arakawa, LMFT #82425

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In this post, I’d like to talk about the unique struggles experienced by those who are neurodivergent.

Masking

One of the most notable struggles faced by neurodivergent individuals is known as masking. You can think of masking as the act of “wearing a mask.” In other words, neurodivergent people often have to hide their true selves in order to function in daily life.

So why is it that neurodivergent people feel the need to mask in the first place?

As I mentioned in the previous post, today’s society is largely built by and for neurotypical individuals. It is not designed with the needs of neurodivergent people in mind.

What is considered “normal” or “obviously doable” to neurotypical individuals can be extremely difficult—or even impossible—for those who are neurodivergent.

For example, some neurodivergent individuals may find it difficult to concentrate when they hear unrelated background noise. In environments where there are too many sounds, it becomes harder for them to focus on what they’re supposed to be doing, making it difficult to complete tasks or perform at their best.

Despite these challenges, neurodivergent people still need to live in this world. Consciously or unconsciously, they often feel compelled to wear a mask and present a version of themselves that isn’t truly authentic. In essence, they are forced to try to become neurotypical, even though they are not. This might include pushing themselves to socialize with many people despite struggling with social interaction, or pretending to like things they don’t actually enjoy just to fit in with others.

However, the reality is that this version of themselves is not their true self. Continuing to play a role that doesn’t reflect who they truly are is extremely difficult and emotionally exhausting. Sooner or later, the pressure becomes unsustainable. This internal strain can eventually manifest as mental health issues. In fact, it’s well-documented that many neurodivergent individuals also experience depression, anxiety disorders, and other related conditions.

That concludes our discussion on masking.

In the next blog post, I’d like to explore what neurodivergent individuals—and the people around them—can actually do to help.

References

• Nerenberg, Jenara. (2021). Divergent Mind: Thriving in a World That Wasn’t Designed for You. HarperCollins Publishers.

• Price, Devon. (2022). Unmasking Autism. Harmony Books.

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In this article, I would like to talk more about neurodevelopmental disorders.

Neurodiversity and Related Terms

So, what exactly is neurodiversity?

Conditions such as Autism Spectrum Disorder (ASD) and ADHD are typically labeled as neurodevelopmental disorders. However, these fall under the broader concept of neurodiversity. People who have these kinds of traits are referred to as neurodivergent, while those who do not are called neurotypical.

Traits That Could Apply to Anyone

That said, should we divide people neatly into categories of neurodivergent and neurotypical? Absolutely not.

For example, one of the common characteristics of ASD (a form of neurodivergence) is having strong preferences or fixations. Of course, there are also neurotypical individuals who are very particular or have strong preferences. And some who are not. Another characteristic of ASD is a strong adherence to routines. But again, many neurotypical people also prefer sticking to routines.

The Spectrum

Recently, society has begun to understand that it’s incorrect to categorize people strictly as either male or female. Instead, we now recognize that some individuals may identify as women yet possess traits traditionally associated with men from a societal perspective, or vice versa. Some people may not identify with any gender, while others may have been born male but identify as female. The diversity of gender is increasingly being acknowledged.

The same applies to neurodevelopmental traits. We should not separate people into “those with disorders” and “those without.” Rather, we should think of it as a spectrum, as shown below:

Neurotypical ———————————————- Neurodivergent

In other words, someone may lean toward the neurodivergent side in some aspects, while leaning more neurotypical in others.

Rethinking the Term “Disorder”

In fact, it may not be appropriate to use the term “disorder” when referring to neurodivergent individuals. Modern society is constructed largely by and for neurotypical individuals. From the neurotypical perspective, those who are “different” are labeled as having a disorder. However, using the term “disorder” can perpetuate stigma and discrimination, making it harder to truly see and understand the individual beyond the label.

So why is diagnosis still necessary?

It’s because our current society—built by neurotypicals—requires a diagnosis in order to access insurance coverage and services. If a person meets certain criteria, they are given a diagnosis. But even if someone does not meet all the diagnostic criteria, if they show some characteristics, they may still be considered to have traits of neurodivergence.

I plan to continue writing about neurodiversity in future articles. Thank you for reading.

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