Sonia McDiarmid
ADHD Coach
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 counselor, I’ve seen how SAD can significantly impact people’s lives, and I’m here to share Seasonal Affective Disorder strategies to remind you that you’re not alone and that there are effective ways to help you through.
With the December Solstice of 2024 approaching 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.
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:
Symptoms of SAD can include:
SAD isn’t just “feeling a bit down.” It’s a legitimate mental health condition that can significantly affect your quality of life.
The good news is that there are proven ways to manage and mitigate the symptoms of SAD. Here’s a deeper look at strategies you can implement:
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.
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.
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.
SAD can make you want to withdraw, but staying connected with loved ones is essential.
What you eat can significantly impact your mood and energy. Focus on a balanced diet with plenty of fruits, vegetables, whole grains, and protein. While it’s tempting to indulge in comfort foods, try to balance them with nutrient-rich options to stabilize your energy levels.
Mindfulness and relaxation techniques can help you manage stress and negative emotions.
Establishing a consistent daily routine can help regulate your body’s internal clock.
Sometimes, SAD symptoms require more focused intervention. Therapy can provide a safe space to explore your feelings and develop personalized coping strategies. At Embodied Resilience, we specialize in supporting individuals navigating seasonal depression and other challenges.
SAD can be especially challenging for neurodivergent folk. Many already navigate challenges with mood regulation, executive functioning, 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.
The December Solstice of 2024 is not just the shortest day of the year—it’s an opportunity to reflect and reset. 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 Embodied Resilience, we’re here to support you in finding light during the darker days. Together, we can navigate the season with strength, compassion, and hope.
ADHD Coach
Growing up the 4th youngest of 5 kids I enjoyed constant busyness around me, I’ve always had a sense of adventure, and at the same time, I also have always felt a little different than my peers. I noticed everything! I found my super senses to be both a gift and a challenge. I was smart, but I learned differently. Back then that showed up as what people call “lazy”, so I learned to fit in and meet society’s definition of success, never really knowing the reason why things were always more of a struggle for me.
“It doesn’t have to be so hard.”
One line, one friend, one ADHD diagnosis later and years of dedicated work, I now understand and fully accept myself.
My journey to coaching began when I was a classroom teacher, noticing the unique skills and strengths of my students. This was followed by years of volunteer work on a crisis line that led me to the belief that people help themselves. When we autonomously make the choice to reach towards support, amazing things can happen. Through becoming an internationally certified coach I have witnessed transformations as people learn to trust in themselves and take goal directed action towards what they want.
My specialized training in collaborative conflict resolution has taught me the impact communication, listening, and self awareness has on relationships.
It is an understatement when I say that it brings me great joy to work in partnership with my clients to harness their strengths and get them where they want to go as they strive to make their day to day living easier and improve their relationships.
Coaching is a conversation about what is important to you, the change you want, and how to make it happen. It is goal directed. I partner with you to address the “what”, the “when” and the “how” so that you can make your wants a reality in a way that works best for you and your way of learning.
How is coaching different than therapy? Therapists have specialized training to uncover the “why”, the patterns or history that may inhibit change, whereas coaches remain present and future focussed.
ADHD in the workplace and its impact on relationships and productivity
Adults and young adults navigating university/college
Romantic relationships: adhd, autism, and neurotypical partners
Women with a late ADHD diagnosis
Parenting a neurodiverse child
Clinical Director/Social Worker
Another pivotal chapter in my life began with my daughter’s ADHD diagnosis. It was a moment that reshaped everything I thought I knew—not just about her but also about myself. My own ADHD assessment and diagnosis soon followed, bringing with it a wave of insight and clarity. At first, I thought ADHD explained everything about my struggles, but as I delved deeper into neurodivergence—particularly Autism—I realized that ADHD accounted for only about 70-80% of my experiences. The missing pieces began falling into place, leading me to recognize that I was most likely AuDHD (both ADHD and Autistic). I took multiple Autism assessments, all of which indicated a strong likelihood of Autism.
Even though I firmly believe that self-diagnosis is valid, I still wrestled with my own imposter syndrome. Could I truly claim this identity? It took time, research, and a lot of self-reflection, but I’ve now reached a place where I feel confident in embracing the AuDHD label. Understanding my neurodivergence has been a journey of unlearning, adapting, and ultimately striving for authenticity—not just for myself, but for those I support.
My personal experiences, combined with my professional background, have given me a deep understanding of what it means to be diagnosed with ADHD—or AuDHD—later in life. I know firsthand the confusion, the overwhelm, and the frustration that can come with trying to make sense of your past through this new lens. I’ve struggled with managing everyday tasks, battled feelings of inadequacy, and had to confront years of internalized ableism.
These experiences are not just things I’ve lived through; they are the foundation of my work. My practice is centered on helping people who, like me, have felt out of sync with the world around them. I don’t just offer strategies to manage ADHD or Autism—I offer a space where you can explore what neurodivergence means to you, on your terms, and without judgment. My goal is to help you see your neurodivergence not as a limitation, but as an integral and valuable part of who you are.
Like many neurodivergent individuals, I reached a point where conventional work environments no longer fit my needs. Instead of forcing myself to conform, I built something different—a practice that reflects both my lived experience and my professional expertise. It’s a space where I can empower others to redefine success on their own terms and build lives that work for them.
My journey through these same struggles, paired with my professional expertise, allows me to guide you with both empathy and real-world strategies. Together, we can explore what works best for you—helping you not just manage symptoms, but truly embrace your neurodivergence as part of who you are.
My personal experiences, combined with my professional background, have given me a deep understanding of what it means to be diagnosed with ADHD—or AuDHD—later in life. I know firsthand the confusion, the overwhelm, and the frustration that can come with trying to make sense of your past through this new lens. I’ve struggled with managing everyday tasks, battled feelings of inadequacy, and had to confront years of internalized ableism.
These experiences are not just things I’ve lived through; they are the foundation of my work. My practice is centered on helping people who, like me, have felt out of sync with the world around them. I don’t just offer strategies to manage ADHD or Autism—I offer a space where you can explore what neurodivergence means to you, on your terms, and without judgment. My goal is to help you see your neurodivergence not as a limitation, but as an integral and valuable part of who you are.
Like many neurodivergent individuals, I reached a point where conventional work environments no longer fit my needs. Instead of forcing myself to conform, I built something different—a practice that reflects both my lived experience and my professional expertise. It’s a space where I can empower others to redefine success on their own terms and build lives that work for them.