Coping with December and Christmas as a Neurodivergent Person
December sparkles brightly, but for many neurodivergent people, it also carries hidden strain. The crowds, noise, pressure, and social expectations can leave ADHD, AuDHD, autistic, and chronically fatigued minds feeling depleted long before the new year begins.
As a nature-based ADHD coach in the UK, I’ve learnt to meet December differently – with gentleness, structure, and space to breathe. Here are the tools I use personally and within my neurodivergent coaching work to make this season less overwhelming and more nurturing.
Honour your winter energy
Nature rests in winter. Trees conserve their energy, and the land slows its pace. When we follow that rhythm, we find peace, too. Schedule fewer social plans, build rest into your diary, and let quiet evenings be enough. If you live with ADHD, autism, or chronic fatigue, your nervous system will thank you.
Reduce sensory and social overload
Christmas lights, music, and gatherings can overwhelm a sensitive nervous system. Plan your shopping or events for quieter times, bring noise-cancelling headphones, and step outside when needed. It’s not avoidance, it’s regulation. Supporting your sensory health is essential for emotional stability and focus. I do all my Christmas shopping at the start of November and hand-make many of the gifts myself to avoid trudging around the shops.
Use nature as your regulator
Even five minutes outdoors can calm an overstimulated mind. Feel the texture of bark, breathe in cool winter air, or sip rosemary or skullcap tea to settle your thoughts. As a nature-based wellbeing coach, I view these moments as medicine – free, accessible, and restorative for autistic individuals and those with ADHD and chronic fatigue. My allotment is my escape, and lately, marshmallow leaf tea has become my go-to!
Redefine what celebration means
You don’t have to do Christmas the traditional way. For some, joy takes the form of quiet crafting, reading by candlelight, or taking a leisurely winter walk. Ask yourself what truly feels nourishing. Your version of celebration can be gentle, creative, and grounded in authenticity. This year, my partner and I are just cooking together and then playing board games under blankets.
Ask for adjustments and support
If you are in the UK and have been awarded Access to Work workplace strategy coaching or have support through CFS or chronic illness coaching, this is the time to use your tools. Communicate your needs clearly, plan recovery time after social events, and remember you’re allowed to say no. Coaching for neurodivergent adults is about creating systems that protect your energy, not suppress it.
Forgive yourself for needing rest
There’s nothing lazy about rest. The winter season calls for it. Forgive yourself for slowing down, for saying no, for doing less. Kindness to yourself is the greatest act of resilience.
When the world rushes, root yourself in stillness. When lights feel too bright, find the stars. When sound overwhelms, listen to the wind in the trees. You are part of nature, and nature knows how to rest.
If you’re ready to create a calmer rhythm this winter, you can explore burnout recovery coaching, or ADHD, autism or AuDHD coaching in the UK with me through Access to Work funding, or privately with Earth Coaching®. Sessions are available online across the UK and in-person in Southend.
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This website is provided for informational purposes only and does not constitute providing medical advice or professional services. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before making changes. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
