You’re Not Alone: Support Groups for Neurodivergent Adults

No. You don’t need a formal diagnosis. If you self-identify as autistic, ADHD, or a highly sensitive person and feel that the group themes resonate with your experience you’re welcome here.

I get it. Being in a group can feel intimidating, especially if you’ve spent a lifetime masking, overthinking what to say, or feeling like the odd one out. Honestly, most people feel awkward at first but it gets easier each session.

That’s why we take things slow. There’s no pressure to speak before you’re ready, and it’s completely okay to just listen at first. The group is made up of folks who know what it’s like to feel different, to second-guess themselves, or to need extra time to warm up. Over time, many people find this is one of the few spaces where they actually feel seen and don’t have to pretend.

Yes. All group members must be engaged in individual therapy, either with me or another provider. If you're working with another therapist, I’m happy to coordinate care so we’re both supporting you in moving toward your goals.

Each group meets virtually once a week for 50 minutes. We focus on open discussion, mutual support, and sharing strategies to navigate life as a neurodivergent person. Topics vary but often include relationships, masking, sensory needs, burnout, boundaries, partner relationships, family dynamics, the impact of being late diagnosed/identified.

Groups are ongoing. There’s no set end date, and you can remain in the group as long as it's helpful for you. I do ask for a minimum 8-week commitment to support group cohesion and trust building. The Neurospicy Trauma Mama group has been running since 2018, offering long-standing support for neurodivergent mothers. The Women’s Neurodivergent Support Group began in 2020 during the pandemic and has since grown into a strong, supportive community.

Life happens! If you need to miss a session, just let me know ahead of time. Regular attendance is encouraged to support consistency and connection within the group. Your presence matters, not just for your own progress, but for the group as a whole. Trust and connection grow when members show up regularly, and your seat is held for you each week whether you attend or not. Because of this, the session fee is billed monthly, regardless of attendance.

One of the most powerful things about group is realizing you’re not alone. When others share their experiences, it’s often a huge relief to hear your own thoughts, struggles, or quirks reflected back to you. That kind of connection can be deeply validating and healing.

Group work offers a chance to:

• Feel less alone by connecting with people who truly understand your experience

• Build insight by hearing how others approach similar struggles and what has helped or not helped them

• Develop deeper self-awareness, especially when someone else puts into words something you’ve felt but didn’t know how to express

• Practice giving and receiving feedback in a way that’s respectful and supportive, with guidance from a therapist

• Grow your confidence in social situations and relationships by being seen, accepted, and valued as your authentic self

It’s not about “fixing” anyone, it’s about learning, healing, and growing together in a space where you don’t have to pretend.

Totally get it, juggling caregiving and your own needs is real. If you’ve got a little one at home during group, that’s okay, as long as you’re able to participate in a way that still feels meaningful and respectful to the group.

It doesn’t need to be perfectly quiet on your end, we all understand life happens, but having something like quiet play, a show, or another caregiver on hand can help you stay more present and take time for yourself.