5 Ways To Lower Stress For Those With Dyslexia

Looking for simple ways to calm anxiety when your mind won’t switch off? You’re not alone. Dyslexia and ADHD can make our brains spin faster than we’d like, so it helps to have friendly tools on standby.

In this episode, I went through five ways I manage stress in both mind and body. We explored why these methods matter for neurodiverse folks, and how you can adapt them to your own routine. If you’ve been feeling on edge, keep reading.

Freeing Your Mind from Mental Chaos

It’s easy for thoughts to pile up. One idea leads to another, which spins into worries about what might happen tomorrow, and we suddenly feel overwhelmed. In this episode I talked about taking short focus breaks to let your mind rest. I called these “breathing windows,” since all you do is breathe in and out for a minute or two.

Start by finding a quiet spot, or just pressing pause on whatever you’re doing. Then:

• Close your eyes or soften your gaze
• Take five deep, slow breaths
• Allow your shoulders to drop and relax

If you catch your thoughts wandering, gently bring them back. It’s not about perfect stillness but giving yourself a mental rest.

“I love these windows because in less than two minutes, I can dial down the chatter in my head and feel more present.”

Finding Calm Through Small Movements

We often assume stress relief means a full workout or a three-hour yoga session. That’s not always realistic. Some of us live with unpredictable energy levels. A few small movements can still go a long way.

Try:

• A brisk walk around the block
• Light stretching every hour
• Shaking out your arms and legs to release tension

These are quick ways to shift anxiety out of your body. You don’t need fancy equipment, just a few moments to honor your body’s need to move.

Knowing You’re Not Alone

Isolation makes stress worse. Dyslexia and ADHD sometimes lead us to believe we’re the only ones grappling with a storm of thoughts. The truth is, many of us are in the same boat, trying to figure it out as we go along.

I learned that letting people in helps ease the pressure. It could be:

• Talking briefly with a friend or colleague
• Phoning a trusted family member or mentor
• Joining a supportive online community

Sharing what’s on your mind can feel scary, but the weight lifts when someone else knows what you’re facing. Let them remind you you’re not broken, you just think differently.

Decluttering Your Environment (and Mind)

Our surroundings can spike anxiety if they’re chaotic. I’m not saying you have to become a minimalist overnight. It’s more about choosing one small area and bringing some order to it. Maybe it’s your desk or a single drawer. Spending ten minutes decluttering can give you a sense of control.

Here’s what I like to do:

1. Pick a limited space (like one corner of the room)
2. Sort items into “keep” or “toss” piles
3. Place kept items in easy-to-reach spots

When you clear physical clutter, you free up mental space. It’s surprisingly calming to know exactly where things are.

Nurturing Self-Compassion

We can be our own worst critics. Stress hits a high point when we feel like we’re failing or not measuring up. In the episode, I mentioned the idea of self-compassion: being kind to yourself in tough moments.

One quick exercise is to talk to yourself as you’d talk to a friend. Pausing and saying, “It’s alright, I’m doing the best I can,” shifts your mindset from harsh judgement to supportive kindness.

When you allow yourself a bit of grace, you might find the stress loosens its grip. We need that relief to keep going and keep growing.

Key Takeaways:

• Short breathing breaks create space in a busy mind
• Subtle movement helps release built-up tension
• Talking with others reduces the feeling of isolation
• Decluttering your space can calm your racing thoughts
• Self-compassion reminds you to be kind to yourself

Ready to dive deeper into the full conversation? Give the latest episode a listen. Whether you’re looking for quick tips or a spark of empathy, it’s worth your time. Let’s keep supporting each other on this journey.