This article was provided by MINES affiliate Coaching Provider Danielle Buchanan

October marks ADHD Awareness Month, and here in the mountains, it also marks a shift: in light, in rhythm, and for many of you, in lifestyle.

As a grief and loss psychotherapist and certified life coach, I work with young adults and mid-life individuals—many of whom are seasonal workers, creatives, or athletes navigating not just change, but loss, identity, and mental health concerns like ADHD.

This time of year can bring emotional waves, especially if you’re living with ADHD or suspect you might be. Whether you’re grieving a personal loss, ending a relationship, leaving a summer crew, or just feeling ungrounded with the seasonal transition, know this: you’re not behind, and you’re not broken.

ADHD and Grief: The Emotional Overlap

ADHD is often misunderstood as just a focus issue—but at its core, it’s about how the brain regulates attention, emotions, and motivation. Grief, similarly, affects our ability to function, stay present, or even understand what we need moment to moment.

If you have ADHD, or are navigating grief (or both), you might notice:

  • Sudden emotional spikes or shutdowns
  • Guilt over being “distracted”
  • Struggles with consistency in self-care or relationships
  • Feeling overwhelmed but unable to start anything

From a therapy lens, this is about compassion and emotional processing. From a coaching lens, it’s also about understanding your wiring and finding tools that actually work for you.

Coaching Meets Therapy: How to Work with ADHD and Grief This Fall

Here’s how I guide clients through this season using a blend of trauma-informed therapy and practical, forward-focused coaching strategies:

1. Shift From Self-Criticism to Self-Strategy

Therapy Insight: You may internalize ADHD-related struggles as laziness or failure.

Coaching Move: Reframe it. Ask: “What does my brain need to succeed here?” Maybe it’s a body double, a Pomodoro timer, or breaking down tasks into 5-minute chunks. You’re not unmotivated—you need the right tools.

2. Anchor Grief in Rituals That Stick

Therapy Insight: Grief is non-linear and often resurfaces with the seasons.

Coaching Move: Create simple, meaningful rituals. Light a candle at sunset for someone you’ve lost. Journal one line a day about what you’re letting go of this season. Small rituals ground you and create intentional space for healing.

3. Build a Life That Supports Your Brain (Not Fights It)

Therapy Insight: ADHD and grief both impair executive functioning—especially under stress.

Coaching Move: Design your environment to make success easier. Set alarms for vitamins and medication. Keep your water bottle visible. Create a “transition zone” near your door for gear, bags, or keys. Think of it as life design, not self-discipline.

4. Seasonal Slowing Isn’t Failure—It’s Feedback

Therapy Insight: Many clients report mood drops, fatigue, or existential dread in fall—especially after a high-energy summer.

Coaching Move: Instead of pushing through, pause and pivot. Ask yourself:

  • “What is my body asking for?”
  • “What can I simplify?”
  • “Where is my energy naturally flowing—and how can I follow that, not fight it?”
  • “How can I feel 1% better?”

~Honor the seasonal intelligence of your life.~

5. Balance Reflection with Action

Therapy Insight: We need space to feel and process the messiness.

Coaching Move: Then we act—not to fix it all, but to regain momentum. Try a weekly check-in:

  • What worked for me this week?
  • What drained me?
  • What’s one small thing I want to try next week?

~This is how we move forward with kindness, not pressure.~

6. Our Grief and Goals Can Coexist

People with ADHD often think in “all or nothing.” But growth happens in the both/and:

  • You can feel heavy and still go for a walk.
  • You can miss someone and still laugh with friends.
  • You can feel lost and still take one clear step toward what matters.

Grief doesn’t cancel out growth. ADHD doesn’t cancel out success. Your life is allowed to be messy, human, and meaningful—at the same time.

Final Thoughts

As fall settles in and the mountain shifts gears, remember that this is a natural time for slowing down and tuning in. ADHD Awareness Month is a reminder that neurodiverse brains deserve understanding, not shame. And as a therapist and coach, I believe in your ability to hold both depth and direction.

If you’re navigating ADHD, grief, or a life transition, know that you’re not alone—and support is available, whether it’s healing old wounds or building a life that truly fits you. You can use Mines & Associates through your EAP  to access 6 free counseling sessions and a host of other resources designed to support you and your household members. Give it a try!

Let’s walk this season with clarity, compassion, and courage.

To Your Wellbeing,

Danielle Buchanan

Registered Clinical Counselor & Certified Life Coach

Serving BC, Canada (Counseling & Life Coaching) & USA (Life Coaching only)