Navigating Uncertainty as an AuDHD Woman in a World on Fire

The world is an overwhelming place. For real. Like…what in the actual fuck in the most literal sense?

The constant churn of crises—local, national, global—can feel unavoidable. It feels like it’s the only thing that people are talking about. At the gym, the coffee shop, and the knitting workshop. Even at the retirement home I hung out while my cousin played (beautiful) music on the piano.  

As someone with AuDHD (Autism and ADHD), I often find myself caught between wanting to stay informed and protect my mental and physical health. Right now, I’ve chosen to step back from social media, news, and the relentless headlines. Instead, I’m focusing on creative projects, fun, and exploring new areas of my spirituality. But even that choice feels heavy sometimes.

If you’re also struggling with managing uncertainty in these times, you’re not alone. Here’s what’s helping me navigate the chaos while honoring my neurodivergent needs and well-being.

1. Accepting the Need for Boundaries

The world won’t stop burning just because I take a break. But I will burn the fuck out if I don’t. For many of us with AuDHD, hyperfocus on injustice, suffering, or political turmoil can lead to emotional dysregulation and paralysis. It’s also an area that we are often very passionate about. It’s imperative to know when to disengage. It isn’t ignorance—it’s self-preservation.

I’ve limited my news consumption to intentional check-ins instead of doomscrolling. I choose trusted sources and catch up at set times when I feel emotionally prepared. I (usually) no longer feel guilty about not knowing every detail in real-time.

2. Doing What I Can, Letting Go of What I Can’t

Advocacy and activism look different for everyone. For some, it means protesting or organizing (shout out to the Hands-Off demonstrations last weekend). For others, it’s donating, voting, having difficult conversations, or supporting small, ethical businesses. That’s what I’ve been focused on. However, for me, right now, it means focusing on my creative work and writing, keeping my nervous system regulated so I can function when action is needed.

I remind myself: While I’m only one person and I can’t fix everything, I’m no good to anyone if I’m emotionally, physically, and spiritually depleted. So for now, that’s enough.

3. Leaning Into Joy and Creativity

Joy is an act of resistance. Rest is a form of rebellion. In a world that thrives on fear and division, choosing to create, to laugh, to explore what lights me up is not avoidance, it’s reclaiming my humanity.

These are not my thoughts; these are the messages from the creators and the artists that I love, support, and am inspired by. Thank you for this lesson!

I’ve been deep in creative projects. Painting, writing, imagining new possibilities. I’ve also been diving deeper into astrology, reconnecting with the expansive perspective it gives me. It’s been a reminder that everything moves in cycles. The intensity of this moment isn’t forever. This too shall pass. Hopefully, sooner than later.

4. Honoring My Body’s Needs

Uncertainty takes a toll on the nervous system, and with AuDHD, that toll can be even greater. I’m being mindful of my body:

• Movement that feels good (not punishing myself for what I should be doing)
• Easy, nourishing food (low effort but still satisfying)
• Prioritizing sleep (which is still a work in progress)
• Sensory-friendly spaces (sound, lighting, and physical comfort matter more than I used to admit)

When the world feels like too much, I ground myself in what I can control—caring for my body, mind, and spirit.

5. Exploring Spirituality as a Framework for Uncertainty

One of the biggest challenges of these times for many is the feeling of helplessness. My spiritual practices help me remember that uncertainty isn’t new. It’s part of the human experience. Frustrating as it may be.

Astrology, for example, helps me contextualize shifts in energy. Looking at larger planetary transits reminds me that upheaval is often a precursor to transformation.

Other practices like meditation, oracle/tarot, and energy work offer different perspectives and tools to sit with discomfort rather than be consumed by it. These aren’t about bypassing reality but about finding ways to hold it with a little more grace.

Final Thoughts: It’s Okay to Step Back

We are living through really, really fucked up times. And yet, we’re still here. We’re still creating, questioning, growing.

If you’re feeling overwhelmed, it’s okay to take a step back. It’s okay to find joy in small things. It’s okay to protect your peace.

You don’t have to carry the weight of the world alone. And you don’t have to lose yourself in the struggle to make things better.

You are allowed to be both aware and well. To care and to rest. To fight and to feel joy.

I’m still figuring it out. But for now, I’m choosing to take care of myself. And if you need permission to do the same, here it is.