The Somatic Workbook for Autism, ADHD, and Complex PTSD

Are meltdowns, shutdowns, and burnout taking more from you than anyone can see?

Does Any of This Sound Familiar?

You don't notice you're overloaded until it's already too late.

Words disappear right when someone demands an answer.

You've been masking for so long that ordinary days drain you.

Tasks you once did easily now feel impossible to start.

A small request can bring up a panic that feels much older.

I get it. Whether you're autistic, ADHD, AuDHD, or living with complex PTSD, you keep going through the noise, answer before you're ready, and push on after your energy is gone. You've been told to take deep breaths, listen to your body, or just rest. I know how lonely it feels when the advice was never built for your brain.

Breathing drills and body scans can make overwhelm worse.

“Listen to your body” fails when your signals are faint or arrive late.

Polyvagal books often bury you in jargon and leave you with little you can use.

These somatic exercises start from what you can actually manage today, even on a burnout day.

But First, a Warning

If you want a book that promises to “reset your vagus nerve” in 10 minutes, this isn't it. Every page is optional, and none asks you to relive trauma or force a sensation. What it asks is honesty about your needs.

By the time you close this book, you'll know:

The short directions you can simply show someone during a meltdown, no explanation required (Page 75)

How to prepare a low-demand pause that treats your silence as silence, not as consent (Page 84)

The 5-statement exercise that shows why “my vagus nerve reset” is an interpretation, not an observation (Page 21)

What to do when your early warning sign is “no warning at all” (Page 34)

A ready-made message for when words get hard, adaptable in seconds (Page 70)

How to break “sort out the insurance” into a first step your ADHD brain can actually start (Page 56)

The return note that saves your place when an interruption wipes your mind (Page 58)

How to step out of hyperfocus without losing the thread (Page 60)

The 3 signs that a “shutdown” might be a medical emergency instead (Page 81)

Why forcing “I am completely safe” during a flashback can be the wrong sentence, and what to use instead (Page 92)

The hidden work of masking at a simple staff break (Page 101)

How to ask your boss or family to remove one demand during burnout (Page 108)

A support plan for 3 levels of capacity, including days when all you can do is show a prepared request (Page 137)

6 free downloadable resources, including Personal Communication Cards and a How to Support Me guide (Page 145)

This Book is for You if…

You're autistic, ADHD, or both, with or without a diagnosis.

You live with the effects of complex trauma.

You're exhausted by advice that ignores your senses.

You want tools that work when your capacity is low.

You want support without having to explain everything.

You're recovering from burnout and need a gentler pace.

You want to ask for help without feeling like a burden.

Imagine having a plan ready before the next overload, and people who know what to do when you can't say it. You have the opportunity right now to start living that life.

Your nervous system deserves tools built for the way it actually works.