Winter is a Lot (Especially If You’re Neurospicy): My Top Survival Tools

Winter can be rough—emotionally, physically, and especially sensory-wise if you're neurodivergent. Seasonal depression hits many people this time of year, but when you layer in sensory overwhelm and holiday chaos? Whew. It’s a lot.

Between the cold, the constant transitions between indoor and outdoor temps, extra layers of clothes, your nose running, crowds, obligations, and unpredictable sensory triggers—it’s no wonder so many of us feel off-kilter.

The other day someone lit a heavily fragranced holiday candle and I almost spun out. Instant sensory overload. The next day an overly friendly stranger approached me in the store and wouldn’t take ‘I don’t know you’ gracefully and kept trying to chat. Both of these about sent me over the edge, even though in the summer months I probably could have ignored it, there is simply to many other things piling on this time of year.

Add low sunlight, cloudy days, not being outside as much, and the disruption of your normal routines—and both mental health and nervous system regulation take a major hit. For neurodivergent folks, getting outside to “touch grass” isn’t just a meme; it’s truly a grounding, regulating necessity. And winter makes that harder.

So what can you do to support yourself?

My Favorite Ways to Combat Seasonal Depression + Winter Sensory Overload

1. Check your Vitamin D levels

Low vitamin D is unbelievably common and in winter and can significantly impact mood, immunity, and energy. Testing is simple and supplementation can make a huge difference. Nebraska is a self order lab state- you don’t have to ask your PCP you can just go to the lab and order it yourself! But talk with a qualified practitioner to discuss your results.

2. Get sunlight—real or simulated

You may not get much sunlight outside, but a full-spectrum light (“happy light”) can help regulate your circadian rhythm and support hormone balance.

3. Build in actual alone time

Not pretend alone time. Not “I’ll see if I get a minute.”
Actual carved-out time where you aren’t being touched, talked to, needed, or overstimulated.

4. Set boundaries before events

Holiday gatherings can be loud, bright, smelly, sensory war zones.
Give yourself an out:
– A quieter room you can slip into. A task to keep you busy (Why yes I don’t mind doing the dishes while everyone else plays a loud game together)
– A time you can leave (I really do need to get home to check on my chickens and let the dog out!)
– A buddy who knows your signs of overwhelm (or even give a code word to your SO/ Partner in crime if needed)

5. Bring stims or sensory tools to gatherings

Toys, fidgets, smooth stones, putty—whatever helps your body regulate. It’s not childish. It’s supportive.

6. Wear comfortable clothing—seriously

If that means sweatpants to a family gathering? Do it.
Feeling physically uncomfortable is one of the fastest pathways to sensory overload. The fancy red Christmas dress and sparkle tights are not worth it- I promise!

7. Prioritize early sleep

We’re basically bears this time of year. Longer nights mean your body actually wants more rest. Honor that.

8. Choose a cozy winter activity that engages without draining you

Puzzles, crosswords, knitting, coloring—something creative, calming, and low-effort. It keeps your brain engaged without overwhelming it.

Winter isn’t about pushing through. It’s about supporting your body, protecting your energy, and giving yourself compassion. The season will shift. The light will return. But until then, be gentle with your nervous system.