this post was submitted on 25 Jan 2026
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Autism
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I have pretty severe adhd (combined type). I use the Headspace app for guided meditations, and my favorite course is “Managing Anxiety.”
Rather than simply accepting the train of crazy thoughts, which is hard, it teaches me to categorize thoughts, emotions, and physical sensations into a few groups.
This categorization is an active step that helps the mind acknowledge a thought or feeling without being sucked into it or identifying with it. I use a similar labeling method when I struggle to stay calm. This idea is to start labeling the individual feelings and bodily signs rather than feeling anxious or excited: thinking or saying to myself “elevated heart rate”, “sweaty palms”, “rapid shallow breathing”. It’s a grounding exercise you can do anytime to check in with your body and add distance to the emotion, rather than attaching your current state to a lizard brain feeling.
The broader goal of meditation isn’t to “be zen”, or without thought, but rather to help you separate your thoughts from your identity. Once you learn to recognize the signs of various feelings through regular practice, noting, and labeling, you may learn to use the tools to help reset a little when you’re NOT meditating.
If you’re like me with a hyper sensory experience (mine is sound), then learning to identify when a sensation is present can also help to ground you.
Anyway, hope that helps. I can answer questions if you have any.
Y'know, I had headspace installed for a while but I never opened it and eventually uninstalled it. I'm gonna give it another try in earnest with your suggestions in mind.
I never really thought of meditation as separating my thoughts from my identity but I know I need to do that ASAP.
Sound is also a hyper sensory thing for me, in some ways good, in other ways bad. I could use some grounding in that too 😆
Thank you for your suggestions and advice!!
Edit: I had headspace open and was going to use the managing anxiety section but my phone crashed, now upon reopening it everything is paywalled. Ah well.
If you’ve never meditated before, starting with their beginner course and doing one every day is your best bet.
Integrating it into your daily schedule is key. Example: “Oh, I’m getting ready to work, time to do meditation,” or some other time that isn’t the end of the day, and you won’t feel like you have time pressure. Consistency and regular practice are the most helpful.
There was a study that showed smaller, more regular mindful practice was the best result (something like 10 minutes 5 days a week was most effective at improving mood and feeling clearer headed)
Even after thousands of minutes of meditation, I still feel a big difference when I do it regularly vs skipping a week.
The mind is a muscle, and meditation is a form of training. Good luck friend!
Headspace is the best meditation helper I've encountered, as it has no supernatural voodoo nor kitschy music.