Navigate Neurodivergence | Support Programme for Autistic & ADHD Adults in York & Online
Navigate Neurodivergence is an 8-week structured support programme for adults who want help making sense of neurodivergence in everyday life. It’s not a diagnostic service. And it isn’t open-ended psychotherapy - it has a clear beginning, middle and end. It’s a supportive space for the “in between” stage - where many people feel lost.
Neurodivergent affirming information in plain language. Practical, compassionate tools you can actually use.
Individual sessions online or in person with gentle, guided reflection
Personalised mapping of your sensory, emotional and behavioural patterns and needs
Orientation for Neurodivergent Adults After Diagnosis or Self-Identification
You do not need a formal diagnosis to take part in this programme.
I’ve spent much of my clinical work as a psychotherapist supporting neurodivergent adults - particularly those who are late-identified, burnt out, overwhelmed, or exhausted from masking. Navigate Neurodivergence was created because I kept seeing the same gap: people leaving diagnosis (or self-identification) with insight… but very little structured support for what comes next.
This is a structured 8-week support programme for adults exploring ADHD, autism or neurodivergence.
Maybe you’ve recently received a diagnosis.
Maybe you’re quietly recognising yourself in the traits. Either way, the question is often the same:
What now?
This programme offers a structured, supportive space to help you make sense of your neurodivergent experience - without judgement, overwhelm, or vague advice.
Across eight focused sessions, we explore how your nervous system, sensory profile, masking patterns, executive function, and environment interact. The aim is to move from confusion and self-blame towards clearer self-understanding and practical integration.
This is not therapy. It is not coaching. It is a contained, time-limited programme designed to support orientation, insight, and meaningful change - with a clear beginning, middle, and end.
I’ve spent much of my clinical work as a psychotherapist supporting neurodivergent adults - particularly those who are late-identified, burnt out, overwhelmed, or exhausted from masking. Navigate Neurodivergence was created because I kept seeing the same gap: people leaving diagnosis (or self-identification) with insight… but very little structured support for what comes next.
This is a structured 8-week support programme for adults exploring ADHD, autism or neurodivergence.
Maybe you’ve recently received a diagnosis.
Maybe you’re quietly recognising yourself in the traits. Either way, the question is often the same:
What now?
This programme offers a structured, supportive space to help you make sense of your neurodivergent experience - without judgement, overwhelm, or vague advice.
Across eight focused sessions, we explore how your nervous system, sensory profile, masking patterns, executive function, and environment interact. The aim is to move from confusion and self-blame towards clearer self-understanding and practical integration.
This is not therapy. It is not coaching. It is a contained, time-limited programme designed to support orientation, insight, and meaningful change - with a clear beginning, middle, and end.
A programme built around understanding, not “fixing”
You might have spent years feeling like:
- you’re “too sensitive”
- you’re always behind, even when you’re trying
- you can cope… until you can’t
- your nervous system is always on high alert
- you’ve learned to mask so well you’re not sure what’s real anymore
And now that neurodivergence is on your radar, it can feel like your whole life is being re-written. That’s a lot to hold alone.
This programme is for you if:
- you’ve recently been diagnosed (or are self-identifying)
- you feel stuck in “what now?”
- you want support that is structured, paced and clear
- you want to understand overwhelm, masking, shutdown and burnout
- you want to reduce shame and self-blame
- you want a map of what helps you - personally
This programme is not for you if...
You are looking for a diagnostic assessment
Need open ended psychotherapy
Require acute crisis support
Trauma processing is the main focus
You want coaching or accountability work
What if I need therapy?
Sometimes, as we explore neurodivergence, it becomes clearer that deeper therapeutic work would be helpful. If that happens, we will talk about this together carefully. Options may include:
- continuing into psychotherapy - I have a number of peers I can you refer you to
- signposting to specialist services
This programme is designed to help you understand yourself - and decide what support feels right next.
What we cover across 8 weeks
This is a structured 8-week programme. Each week focuses on one core theme, with practical psychoeducation, reflection, and supportive discussion - helping you make sense of your neurodivergent experience in a way that feels safe and sustainable.
What you'll leave with
By the end of the programme, most people have:
- a clearer understanding of their neurodivergent traits
- language for their patterns (without shame)
- a sensory profile and overwhelm map
- a regulation toolkit that suits them
- a wellbeing baseline plan
- clarity about what support they want next
You’ll also receive a reflective journal to support you between sessions. It includes ND-friendly prompts, gentle check-ins, and space to track patterns, needs, and what helps - so you’re not trying to hold everything in your head. There’s no pressure to complete it “properly” or at all; it’s there to use in a way that supports you.
Practical Info & Fees
Navigate Neurodivergence FAQs
Do I need a diagnosis?
No. You don’t need a formal diagnosis to take part.
Many people come to this programme because they are:
Many people come to this programme because they are:
- self-identified
- exploring neurodivergence for the first time
- awaiting assessment
- recently diagnosed and feeling unsure what happens next
I’m not sure if I’m autistic or ADHD - is that okay?
Yes. This programme can help you make sense of what fits and what support you might want.
Will you diagnose me?
No. I can support you to explore your experience, but I don’t provide formal diagnosis.
Is this therapy?
Navigate Neurodivergence is a structured, time-limited programme offering:
- neurodivergence-informed psychoeducation
- reflective support
- gentle practical exploration
- ND-affirming tools and resources
How does it differ from coaching?
This programme isn’t coaching. Coaching often focuses on goals, productivity, and pushing towards change. Navigate Neurodivergence is a structured, ND-affirming support programme focused on understanding your patterns, sensory and nervous system needs, and what genuinely helps - without pressure to “fix yourself” or perform.
What if I feel overwhelmed by the programme?
We work at your pace. The structure is there to support you, not pressure you.
What happens in sessions?
Each session follows a clear, predictable structure so you know what to expect.
Most sessions include:
Most sessions include:
- a short check-in and grounding
- a focused weekly theme (explained in an accessible way)
- guided reflection and discussion
- identifying patterns, needs, and what helps
- a gentle “takeaway” for the week (optional)
What if I’m in burnout or feeling overwhelmed?
You’re not alone - and many people come to this programme at exactly that point.
The work is paced gently and is designed to reduce shame and overload, not add to it. We can adapt the pace and focus so it feels manageable.
If you’re in significant distress, experiencing crisis, or need trauma-focused support, we’ll talk honestly about whether therapy or additional support would be more appropriate alongside (or instead of) this programme.
The work is paced gently and is designed to reduce shame and overload, not add to it. We can adapt the pace and focus so it feels manageable.
If you’re in significant distress, experiencing crisis, or need trauma-focused support, we’ll talk honestly about whether therapy or additional support would be more appropriate alongside (or instead of) this programme.
Can I do it online or in-person?
Yes - you can take part either:
- online (via video)
- or in person in York city centre
What if I miss a session?
Life happens, and many neurodivergent people need flexibility.
If you miss a session, we’ll discuss the best way to move forward. Where possible, we may be able to:
If you miss a session, we’ll discuss the best way to move forward. Where possible, we may be able to:
- reschedule within the programme window
- adjust the pacing so you don’t feel behind
Contact
- Navigating Life Therapy, Room 4, The Cottage, Blake House, 18 Blake Street, York
- YO1 8QG
- navigatinglifetherapy@pm.me
- Tues - Fri: 10am - 6.30pm
Please indicate if you are interested in therapy sessions or the 8 week Navigate Neurodivergence programme.