Neurodivergence & Nostalgia: A Therapeutic Reframe

Christmas is a complex time of year for many people, regardless of neurotype. But for neurodivergent folk, it often arrives with a slow, creeping pressure—drip-fed through festive marketing, social scripts, sensory overload, and expectations to comply with traditions that may never have felt safe or meaningful.

Nostaligia can also have an undertone of politics too: romanticising the past and being told “things were better back then." But for many ND folk, the past wasn’t better. It meant being invisible and it’s not a place we revisit with rose-tinted glasses. It’s often too painful to bear.

Shame, ableism, identity confusion, and disconnection from self are just some of the reasons why nostalgia may feel alienating rather than comforting. The neurotypical definition "a sentimental longing or wistful affection for the past” doesn’t always apply.

For Autistic and ADHD individuals, having a complex relationship with the past is completely understandable. However, I’m here to tell you that nostalgia, when reframed, can be a therapeutic game changer!

What Is Positive Nostalgia?

Positive nostalgia is the ND-affirming exploration of emotionally safe, sensory-rich memories—especially those tied to routines, special interests, and authentic self-expression. It’s not about idealising the past, but about reconnecting with parts of ourselves that felt whole, safe, and seen.

In therapy, I often invite clients to reflect on:

• A version of themselves they feel most connected to or miss

• Sensory details that stand out from that time

• Safe people or places

• What that time teaches them about who they are now

• What it looks like to honour that version of themselves today

• Exploring photos, keepsakes, video clips, or artwork together

• Cultural practices or rituals they enjoy

  
  

Anything that resonates to bring this nostalgia to life,

not as fantasy, but as a tool for healing.

The Benefits of Positive Nostalgia

For neurodivergent folk, positive nostalgia can offer:

✅ Predictability – Familiar feelings that soothe the nervous system

✅ Identity – Connection to ‘safe’ parts of your history; rebuilding and integrating lost identity

✅ Escapism – Visualisations of the positive past to escape painful present moments

✅ Regulation – Taking time out to ground and soothe

✅ Unmasking – Allowing special interests to emerge with safe people

Personal Examples of Positive Nostalgia

Here are some of my own nostalgic memories that help me feel connected to safe parts of my younger self:

• Visual: Childhood movies, TV shows, 80s retrogaming

• Smells: Perfumes I used to wear

• Music: Playlists of artists and musicals I loved in the 2000s

• Taste: Favourite, season-specific foods

• Texture: Childhood teddies, memory boxes

• Relationships: Fond memories and photos of people or pets who calmed my nervous system

  
  

A Gentle Invitation

Nostalgia can be a powerful human experience but it needs to be anchored with care and safety. If you feel safe enough, I invite you to reflect:

• What memory feels emotionally grounding?

• What part of you felt most authentic in that moment?

• Can any part of that experience be recreated today, through scent, sound, or ritual?

Nostalgia doesn’t have to be oppressive. It can be a doorway back to yourself.

Want to work with me? Get in touch here!