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Blog: Understanding and Managing Seasonal Affective Disoder (SAD)

​Blog: Navigating Grief During the Holidays

Blog: Holiday Overwhelm for Neurodivergent Folks: Finding Your Way Through

 
By Andrea Best, Andrea Best Counselling

The holiday season brings a unique kind of chaos: crowded stores, bright lights, constant social events, disrupted routines, and sensory overload at every turn. For neurodivergent individuals—including those with ADHD, autism, sensory processing differences, and other neurological variations—the holidays can feel less like a celebration and more like survival.

If you find yourself exhausted, overstimulated, or shutting down during the holidays, you're not alone, and you're not doing anything wrong.

Why the Holidays Are Particularly Challenging

Sensory Overload Everywhere
Holiday environments are designed for neurotypical sensory systems. Flashing lights, loud music, crowded spaces, strong food smells, and scratchy holiday sweaters can quickly overwhelm sensitive nervous systems. What others experience as "festive atmosphere" might feel assaultive to you.

Routine Disruption
Many neurodivergent people rely on consistent routines to regulate their nervous systems and manage daily tasks. The holidays disrupt everything: meal times, sleep schedules, work patterns, and daily structures. This unpredictability can increase anxiety and make basic functioning more difficult.

Social Demands and Masking
Extended family gatherings, office parties, and social obligations require sustained social energy and often masking—hiding your authentic self to meet social expectations. This is exhausting and can lead to burnout or meltdowns.

Executive Function Challenges
Gift shopping, meal planning, coordinating schedules, managing finances, and remembering numerous obligations all require executive function—an area where many neurodivergent folks struggle. The holidays pile these demands on all at once.

Permission to Do Holidays Differently
You don't have to participate in the holidays the way everyone else does. Your brain works differently, and that means your approach to the season should work for you, not against you.



It's okay to:

  • Skip events that will drain or overwhelm you
  • Leave gatherings early without guilt
  • Create quiet spaces and take breaks
  • Wear comfortable clothes instead of formal attire
  • Order takeout instead of cooking elaborate meals
  • Set firm boundaries around your time and energy





Strategies for Managing Holiday Overwhelm

Prepare Sensory Accommodations
Bring noise-cancelling headphones, sunglasses, or fidget tools to events. Scope out quiet spaces beforehand where you can decompress. Give yourself permission to step away when you need sensory breaks.

Protect Your Routine
Maintain as much of your regular routine as possible. Keep consistent sleep schedules, meals, and daily rituals that help regulate your nervous system. It's okay to prioritize your routine over holiday expectations.

Plan Your Social Energy Budget
Think of social energy as a finite resource. Before committing to events, honestly assess how much energy you have and what you'll need to recover. It's better to attend fewer events fully present than to overcommit and crash.

Communicate Your Needs Clearly
You don't owe anyone a detailed explanation, but clear communication can help. "I need to leave by 7pm," "I'll need a quiet space to regroup," or simply "I won't be able to make it" are all valid statements.

Create Your Own Traditions
Who says you have to celebrate like everyone else? Create traditions that actually work for your brain. Maybe that's a quiet movie night instead of a big party, or ordering pizza instead of cooking an elaborate meal. Your version of the holidays is valid.

Have an Exit Strategy
Always have a plan for how to leave situations that become overwhelming. Drive separately, set time limits, or arrange a signal with a trusted person who can help you exit gracefully.

Lower the Bar
You don't have to send cards, decorate extensively, buy perfect gifts, or attend everything. Decide what truly matters to you and let go of the rest without guilt.

When You're Already Overwhelmed

If you're reading this already feeling burnt out, know that it's okay to step back now:

  • Cancel commitments if you need to
  • Ask for help with tasks that feel impossible
  • Take a full day to rest and recover
  • Say no to additional requests
  • Reach out for support from understanding friends or a therapist


A Note on Masking and Authenticity

The holiday season often increases pressure to mask—to hide stimming, suppress meltdowns, force eye contact, or pretend you're fine when you're not. While some masking may feel necessary in certain situations, please know that you deserve spaces where you can be authentically yourself.

Therapy can be a place where you don't have to mask, where your neurodivergent experience is understood and validated, and where you can develop strategies that honour how your brain actually works.

Final Thoughts

Your neurodivergent brain isn't broken or wrong—it's simply navigating a world designed for different neurologies. The fact that the holidays are harder for you doesn't mean you're failing. It means the expectations are unrealistic for your needs.

You have permission to create a holiday season that works for you, even if it looks nothing like what you see around you. Your well-being matters more than tradition, expectations, or anyone else's comfort.

If you're struggling with overwhelm and need support developing strategies that work for your neurodivergent brain, therapy can help. You deserve to feel understood and supported.

By Andrea Best, Andrea Best Counselling

As the days grow shorter and the colder months settle in, many people experience a noticeable shift in their mood and energy levels. For some, this change is more than just a case of the winter blues—it's Seasonal Affective Disorder (SAD). As a counsellor, I've seen how SAD can significantly impact people's lives, and I'm here to remind you that you're not alone and there are effective strategies to help you through.

With the December Solstice of 2025 approaching on December 21st and marking the shortest day of the year, it's a pivotal time to prioritize mental health. The limited daylight during this season can disrupt our natural rhythms, but it also serves as a reminder to seek out and create light in other ways—both literally and figuratively.

For those experiencing SAD, the solstice offers a powerful symbol of hope: from this day forward, the light returns. Each day grows a little longer, a little brighter.

What is Seasonal Affective Disorder (SAD)?

SAD is a form of depression tied to seasonal changes, most commonly starting in late fall and lasting through the winter. While its exact cause isn't fully understood, SAD is thought to be linked to reduced exposure to sunlight, which affects:

Serotonin levels: A brain chemical that influences mood and energy
Melatonin production: A hormone that regulates sleep-wake cycles and can lead to fatigue when disrupted
Circadian rhythm: Your body's internal clock, which becomes unbalanced with reduced daylight



Symptoms of SAD can include:


  • Persistent feelings of sadness or hopelessness
  • Low energy and fatigue
  • Difficulty concentrating
  • Oversleeping or insomnia
  • Changes in appetite, often craving carbs or sweets
  • Loss of interest in activities you usually enjoy




SAD isn't just "feeling a bit down." It's a legitimate mental health condition that can significantly affect your quality of life.

Strategies to Counteract SAD

The good news is that there are proven ways to manage and mitigate the symptoms of SAD. Here are strategies you can implement:

1. Light Therapy

Light therapy is one of the most effective treatments for SAD. It involves using a lightbox that mimics natural sunlight to help reset your circadian rhythm and boost serotonin levels.

Use a lightbox for 20–30 minutes daily, ideally in the morning
Place the box at eye level, but DO NOT look directly into it
Start using it early in the season to prevent symptoms from worsening












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2. Exercise Regularly

Exercise is a powerful tool for improving mood and energy. Activities like walking, cycling, yoga, or even a quick home workout can release endorphins and counteract the lethargy associated with SAD.

Aim for 30 minutes of exercise most days of the week
Outdoor activities during daylight hours are particularly beneficial

3. Spend Time Outdoors

Even during the darkest days, natural light is still helpful. Bundle up and step outside for a short walk, especially during midday when sunlight is strongest. Even on cloudy days, natural light can positively affect your mood.

4. Maintain Social Connections

SAD can make you want to withdraw, but staying connected with loved ones is essential.

Schedule regular calls or coffee dates with friends or family
Join a community group or activity to meet new people and create meaningful connections

5. Nourish Your Body

What you eat can significantly impact your mood and energy. Focus on a healthy diet and hydration. While it's tempting to indulge in comfort foods, try to balance them with nutrient-rich options to stabilize your energy levels.

6. Practice Self-Care and Mindfulness

Mindfulness and relaxation techniques can help you manage stress and negative emotions.

Try journaling to process your thoughts and emotions
Practice meditation, deep breathing, or progressive muscle relaxation
Create a self-soothing routine, such as lighting candles, enjoying a warm bath, or engaging in a creative hobby

7. Stick to a Routine

Establishing a consistent daily routine can help regulate your body's internal clock.

Wake up and go to bed at the same time every day, even on weekends
Incorporate small rituals, like morning stretches or evening reflection, to ground your day

8. Seek Professional Support

Sometimes, SAD symptoms require more focused intervention. Therapy can provide a safe space to explore your feelings and develop personalized coping strategies. At Andrea Best Counselling, we specialize in supporting individuals navigating seasonal depression and other challenges.












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A Note for Neurodivergent Individuals

SAD can be especially challenging for neurodivergent folks. Many already navigate challenges with mood regulation, executive functioning, sleep challenges, and sensory sensitivities, which can be amplified during darker months. Counselling can help address these unique needs, offering tools to manage the intersection of SAD and neurodivergence.

Why the Winter Solstice Matters

The December Solstice of 2025, falling on December 21st, is not just the shortest day of the year—it's a turning point and an opportunity to reflect and reset.

For those experiencing SAD, the solstice offers hope: from this day forward, the days begin to lengthen. The light returns, slowly but surely. Each sunrise comes a bit earlier, each sunset lingers a bit longer. This natural rhythm reminds us that even in our darkest moments, change is coming.

For those who celebrate the winter solstice, this longest night holds its own beauty and significance—a time for reflection, rest, and honouring the darkness before welcoming the light.

Different perspectives are valid. Whether you're holding onto hope for more daylight or finding meaning in the quiet darkness, your experience matters.

Moving Forward with Hope

As we move through this season, remember that every small step you take to care for yourself matters. By incorporating these strategies into your daily life, you can reduce the impact of SAD and nurture your mental health.

If you're struggling, don't hesitate to reach out. At Andrea Best Counselling, we're here to support you in finding light during the darker days. Together, we can navigate the season with strength, compassion, and hope.

The light is returning. You are not alone.





By Andrea Best, Andrea Best Counselling



The holiday season is often painted as a time of joy, togetherness, and celebration.

But when you're grieving, these expectations can feel overwhelming and isolating.

If you've lost someone you love, the holidays may amplify your pain rather than soothe it.

You're not alone in this experience, and there's no "right" way to grieve during this time of year.

Why the Holidays Intensify Grief

The holidays are filled with traditions, gatherings, and memories that often include the person we've lost. Empty chairs at the dinner table, missing voices in holiday songs, and the absence of familiar rituals can make grief feel sharper and more present.

Social pressure to be cheerful can also create a painful disconnect between how you're feeling inside and how you think you "should" be feeling. This contrast can leave you feeling guilty, angry, or even more alone.

Permission to Grieve Your Way

First and foremost, give yourself permission to feel whatever you're feeling. Grief doesn't follow a calendar, and you don't need to put on a brave face or force yourself into holiday cheer.

It's okay to:

  • Skip certain traditions or gatherings
  • Feel joy one moment and sadness the next
  • Create new rituals that honor your loss
  • Say no without lengthy explanations
  • Take breaks when you need them


Practical Strategies for Coping

Honor Your Loved One's Memory
Consider creating a new ritual that acknowledges their absence. Light a candle, share stories about them, set a place at the table, or make their favorite recipe. These acts can provide comfort and keep their memory present in meaningful ways.

Communicate Your Needs
Let trusted friends and family know what would help you most. Do you need company, or would you prefer solitude? Do you want to talk about your loved one, or would you rather focus on other topics? Being clear about your needs helps others support you better.

Adjust Traditions Mindfully
You don't have to do things the way you've always done them. It's okay to scale back, skip certain events, or create entirely new traditions. Ask yourself what feels manageable and meaningful right now, not what you think you should do.

Create Boundaries Around Your Energy
Grief is exhausting, and the holidays add extra demands. Protect your time and energy by setting boundaries. It's perfectly acceptable to leave events early, decline invitations, or take quiet time when you need it.

Seek Support
Whether through therapy, support groups, or trusted friends, don't navigate this alone. Talking with someone who understands grief can provide relief and validation during this difficult season.

A Gentle Reminder

There's no timeline for grief, and there's no "getting over" the loss of someone important to you. The holidays may always carry a bittersweet quality, and that's a testament to the love you shared.

Be patient with yourself. Take things one moment, one day at a time. And remember that surviving the holidays while grieving is enough—you don't have to thrive, smile through it, or meet anyone else's expectations.

If you're struggling with grief and need support, therapy can provide a safe space to process your emotions and develop coping strategies that work for you. You don't have to face this alone.