Coping with Weltschmerz in a Neurotypical World: Strategies to Maintain Hope and Protect Energy

What is Weltschmerz? Why do I need to know to maintain my hope?

The world is currently not in a happy place. We hear it. We see it. And we feel it. So many people I am talking to, myself included, have been feeling down, sad, anxious, tired and a bit hopeless. Suddenly most things feel off, work is suddenly more difficult (especially for us entrepreneurs who have a “no work no pay” lifestyle), and people are not as approachable, nor do we have the energy to be 100% approachable. It feels like I felt when I tried aerobics many years ago: one beat behind and tripping over the bench!

Weltschmerz, the German word for world-pain, describes a deep, pervasive sorrow about the state of the world and humanity. It is not merely sadness about a single event; it is a sense of profound disappointment that life—and society—falls so far short of what it could be. It is the ache of seeing cruelty where there could be compassion, waste where there could be stewardship, and injustice where there should be fairness. For some, it feels like mourning something precious they never had.

While everyone may feel this heaviness at times, neurodivergent individuals—including those with ADHD, autism, or sensory processing differences—often experience it more intensely and more often, even when they don’t have a word for it. This can be confusing or distressing, especially when it isn’t clear why the sorrow feels so all-encompassing or why it returns again and again.

Why is this?

Neurodivergence frequently brings heightened emotional responsiveness, sometimes described as “overexcitability” (Mendaglio, 2008). Many ND people process information in more detail, hold a deeper awareness of patterns and consequences, and feel emotional undercurrents more strongly. This means that when something painful happens—whether in their own lives or in the wider world—they not only notice it but often absorb it.

There is also a deep sense of justice that is common in neurodivergent communities. Autistic individuals frequently report feeling overwhelmed by the unfairness, inconsistency, and illogical nature of societal systems and norms (Milton, 2012). What others can dismiss as “just the way it is,” they experience as an ongoing injury to their sense of right and wrong.

People with ADHD may be particularly sensitive to rejection, criticism, and a constant sense that they don’t quite belong (Dodson, 2019). This can make global or societal failures feel personal, almost like a reflection of their own internal struggles. Many also carry an innate drive to fix things, which collides painfully with the reality that no one person can heal the world alone.

And for those who live with sensory processing differences or chronic overstimulation, there is often a constant tension between wanting to care less and being unable to turn away. News stories, social media, and even casual conversations can become sources of anguish. The feeling of being “too sensitive” is reinforced again and again, when in fact, this sensitivity is not a weakness but a sign of profound empathy.

If you have ever felt exhausted by the news cycle, crushed by injustice, or weighed down by the impossibility of fixing everything, you are not alone. Weltschmerz is a very human reaction—and for neurodivergent people, it often comes amplified.

Practical Strategies to Protect Your Energy and Keep Hope Alive

1. Name It to Tame It
Many neurodivergent individuals struggle with alexithymia (difficulty identifying emotions) (Kinnaird et al., 2019). You may simply feel “bad,” “flat,” or “shut down.” Giving language to weltschmerz can help you externalise it instead of blaming yourself for lacking resilience.

Try describing your feelings in detail or using visual scales or mood cards. Sometimes acknowledging “I am grieving the world” is enough to ease shame.

2. Limit Doomscrolling

ND brains are often pattern-seeking and detail-focused. This can pull you into endless consumption of distressing content. Create intentional limits on when and how you engage with the news, and consider using apps that filter or summarise key updates without constant exposure.

3. Practice Selective Engagement
You don’t have to fix everything. Choose one or two causes where you can make a sustainable impact, and allow yourself to step back from others. This protects your capacity and prevents burnout.

Years ago when I felt Weltschmerz, I used to carry some small chocolate bars in my bag with sticker on that simply said: “You are amazing!”. I used to hand these out to tellers, shopworkers, bus drivers, etc. People that, even if they didn’t eat chocolate, still appreciated the sentiment. I gave it with a smile that felt forced in the beginning, but seeing their smiles, made mine genuine and bigger! And then theirs as well. It was a wonderful snowball effect!

4. Connect with Neurodivergent Community
Isolation magnifies despair. ND community spaces can provide validation, shared humour, and the reassurance that you are not overreacting or alone in your grief. Online forums, social media groups, and in-person peer networks can be a lifeline.

If you cannot find an ND community close to you, try to make time for family and friends. Do something “silly”, such as kick a ball, colouring in a picture with someone (I sometimes ask for the kiddies pictures some restaurants give for myself!) or have a friendly chat with a random person. This might be daunting in the beginning, but it is worth the effort. For yourself and for others.

5. Use Somatic Regulation
Many neurodivergent people are prone to nervous system dysregulation—especially when overwhelmed by global problems. Gentle movement, deep pressure (weighted blankets), sensory breaks, and breathing exercises can help reset your system.

If you are like me and the idea of a weighted blanket makes you even more anxious, try going on a swing. I have to limit myself on a swing because if I could, I would swing the day away!

6. Allow Joy to Coexist with Pain
Weltschmerz doesn’t disappear when you look away, but it can be balanced by small moments of pleasure and meaning. Notice beauty in everyday rituals—making tea, tending plants, reading stories. These moments don’t negate suffering; they help you carry it.

Think of it as an old fashioned scale, where you have to add things to one side to balance the other side.

You Are Not Too Sensitive

Your feelings are not a flaw. They are evidence of your capacity for empathy and imagination. If you find yourself weary from caring, remember: it is okay to rest, to protect your energy, and to nurture yourself.

When you live in a neurotypical world that often feels unkind or overwhelming, compassion begins with you.