Weekly Wins 46: How to Stay Calm While Waiting for an Assessment/ Diagnosis

Waiting for an ADHD or autism assessment for yourself or a loved one can feel like you're stuck in a limbo of uncertainty for an eternity. It's a time filled with questions and concerns, especially when you know the answers could profoundly impact how you approach geez, your whole life, work, or parenting (not trying to be dramatic, but it kinda can seem that way!). While the waiting game can be stressful and super long, there are practical steps you can take to maintain your calm and focus during this time.

1. Acknowledge Your Emotions

It's completely normal to feel anxious, frustrated, or overwhelmed while waiting for an assessment or diagnosis. You may wonder if you're doing enough to support your child or if you'll get the resources you need. Allow yourself to feel these emotions without judgement. Often, just acknowledging the complexity of the situation helps relieve some of the internal pressure.

2. Focus on What You Can Control

During this waiting period, it’s easy to spiral into thoughts of "what if" and "when will I know." Instead of dwelling on what you can't control, try to focus on what you can influence. For instance, research more about ADHD and autism to empower yourself with knowledge. Seek out reputable resources or communities that support individuals and families on similar journeys. This can help you feel proactive while waiting for the formal diagnosis.

3. Establish Routine and Structure

One of the most challenging aspects of waiting for an ADHD or autism assessment is the feeling of uncertainty. Routine can be an anchor in the storm. Whether you're waiting for a diagnosis for yourself or your child, establishing a daily schedule that promotes calmness can be incredibly beneficial. Prioritize sleep, regular meals, and structured time for relaxation or play. It’s easy to become hyper-focused on the unknown, but creating predictable, peaceful rhythms in your day helps reduce stress.

4. Build a Support Network

It’s easy to feel isolated when you're navigating this process, especially if others in your life may not fully understand the complexities of ADHD or autism. Surrounding yourself with a supportive network, whether through family, friends, or online communities, is crucial. You don’t have to go through this experience alone. Finding a group of parents, caregivers, or individuals waiting for similar assessments can be a great way to share experiences, seek advice, and feel less alone. Of course, follow me on Instagram!

5. Consider Interim Support

While you’re waiting, it may be helpful to seek out short-term strategies that address some of the difficulties you’re facing. For example, if you're concerned about managing focus or emotional regulation, organisation skills, or behaviour guidance, there are resources and approaches that can help before you have a formal diagnosis – My Village has all of these resources too!

6. Learn More at My FREE Webinar!

If you're feeling stuck or unsure of what steps to take while on a waiting list for an ADHD or autism assessment, you're not alone. Many families and individuals face the same uncertainty, and it's important to get the right guidance and support. That’s why I’m offering a free webinar on this very topic—designed to provide actionable tips on how to manage during the waiting period and where to turn for support. It will also introduce you to The Village, a supportive community that offers ongoing resources, accountability, and guidance for families navigating neurodiversity.

To join the webinar, click the link below:
https://www.theincrementalshift.com/waitlist 

The Importance of Community

While the diagnosis may provide clarity, what truly makes a difference is having a community to turn to. The Village is a dedicated space for parents and caregivers, especially those facing the challenges of neurodiversity. You’ll find resources, guidance, and, most importantly, a growing network of people who understand your journey. Through The Village, we’ll continue to provide the support and insights you need as you move forward—no matter where you are in the diagnostic process.

I’m also offering two free one on one sessions for those of you who join The Village this month! Not sure I’ll ever do this offer again as it’s such good value!

It can be a frustrating time waiting for an assessment but that doesn't mean you have to WAIT to get support. Let’s work together to ensure that this time of uncertainty can still be productive, empowering, and as calm as possible.