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ADHD and Seasonal Affective Disorder

Picture of Dr. Norris Von Curl, II, MD

Dr. Norris Von Curl, II, MD

Attention Deficit Hyperactivity Disorder (ADHD) and seasonal affective disorder (SAD) might seem like unrelated conditions. But they can often intersect in surprising ways. Both can affect your mood, energy, and daily routines, and when combined, their impact can feel even more pronounced. It’s dealing with the distraction and restlessness of ADHD while also trying to shake off the seasonal gloom that comes with SAD. It’s a tough combination, but understanding how these two conditions interact can make a world of difference.

Whether it’s struggling to stay motivated, feeling constantly tired, or finding it harder than usual to focus, ADHD and SAD can turn everyday tasks into uphill battles. But the good news is that there are practical steps you can take to reclaim your energy and joy, even during the darker months.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder (SAD) is a type of depressive disorder that occurs at certain times of the year, most commonly during the fall and winter months. Unlike typical depression, SAD has a clear seasonal pattern and often improves with the change in seasons. While traditional depression can occur year-round with no specific trigger, SAD is strongly linked to changes in daylight and weather. It is typically due to reduced sunlight during the colder months, but can also be a reaction to excess sunlight in summer disrupting the body’s internal processes.

Symptoms of Depression

Some common symptoms of depression that also apply to SAD include:

  • Persistent feelings of sadness or hopelessness
  • Low energy or fatigue
  • Difficulty concentrating or focusing
  • Trouble with motivation
  • Changes in appetite or sleep patterns

SAD that occurs during the winter months is more common and is associated with reduced exposure to sunlight. People with winter-onset SAD may experience:

  • Increased sleepiness or difficulty waking up in the morning
  • Low energy levels, often feeling sluggish or fatigued
  • Cravings for carbohydrates or significant changes in appetite, typically an increase in hunger
  • Feelings of sadness or despair, often worsening as daylight hours decrease
  • Social withdrawal or isolation

Although less common, some people experience SAD during the warmer months, known as summer-onset SAD. Symptoms can include:

  • Difficulty sleeping or insomnia
  • Decreased appetite, often leading to weight loss
  • Increased irritability or feelings of anxiety
  • Restlessness or feelings of agitation

Some symptoms of SAD, such as difficulty concentrating and low motivation, overlap with those experienced by people with ADHD. This overlap can make it challenging to distinguish between the two conditions, especially during the season where the person is more likely to experience SAD.

Are SAD and ADHD Related?

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While SAD and ADHD do not cause one another, there is evidence to suggest that individuals with ADHD may be more susceptible to experiencing SAD. Both conditions can affect mood regulation, sleep patterns, and energy levels, and managing either condition can be especially challenging during the winter months.

Here are some ways ADHD and Seasonal Affective Disorder (SAD) might intersect in daily life:

Disrupted Routines

People with ADHD often thrive with structure and consistency. Different day lengths and more extreme weather can disrupt routines, making it harder to maintain stability. For those with ADHD, this lack of structure can exacerbate symptoms like forgetfulness and restlessness.

Adequate sleep is crucial for managing both ADHD and SAD. However, the reduced daylight in winter (or increased daylight in summer) can disrupt circadian rhythms, making it harder to fall asleep and wake up at regular times. Sleep deprivation can intensify ADHD symptoms such as impulsivity and difficulty concentrating.

Both ADHD and SAD can create problems with sustaining motivation. For individuals already struggling with ADHD-related procrastination, the lethargy and low energy of SAD can feel like an insurmountable hurdle.

Emotional dysregulation is a common symptom of ADHD, and SAD can intensify feelings of irritability, sadness, or frustration. The emotional strain of both conditions can make interpersonal relationships and daily interactions more challenging, further impacting mental health.

Winter’s reduced daylight hours and added responsibilities, such as holiday planning or coping with seasonal expenses, can elevate stress levels. The same is true for summer and its increased activities or childcare needs. For individuals with ADHD, who may already struggle with stress management, these additional pressures can feel overwhelming. It can exacerbate symptoms like forgetfulness, anxiety, or impulsivity.

How is Seasonal Affective Disorder (SAD) Diagnosed?

Diagnosing Seasonal Affective Disorder (SAD) typically starts with a conversation with a healthcare provider about symptoms. They’ll want to know when the symptoms began, how long they’ve lasted, and if they follow a seasonal pattern that improves as the seasons change.

Diagnostic Criteria (DSM-5)

For a SAD diagnosis, symptoms need to occur at the same time each year for at least two years. They need to cause noticeable disruption in your daily life. These symptoms usually include things like fatigue, changes in appetite or sleep, and low mood. If the symptoms go away during other seasons, it suggests SAD rather than a year-round form of depression.

Your doctor will work to rule out other causes for the symptoms, such as other types of depression, thyroid issues, or medication side effects. They may ask about your medical history and possibly run some tests. You might also be asked to track your symptoms over time to see if they follow a seasonal pattern.

To make sure the symptoms aren’t due to something else (like ADHD), a psychological evaluation could be part of the process. If your symptoms are less severe but still noticeable, you may be dealing with a milder form of the “winter blues” that doesn’t merit the full SAD diagnosis but still needs attention. Once a diagnosis is confirmed, treatment options can be explored to help manage the condition.

Treatments for Seasonal Affective Disorder (SAD)

Woman on sunny winter road walking to help seasonal affective disorder

Treating Seasonal Affective Disorder (SAD) usually involves a combination of therapies and lifestyle changes to alleviate symptoms. Common treatments include:

  • Light Therapy: Daily exposure to bright light (10,000 lux) that mimics natural sunlight for 20-30 minutes can improve mood and regulate sleep patterns, especially for winter SAD.
  • Cognitive Behavioral Therapy (CBT): This form of talk therapy addresses negative thought patterns and seasonal triggers, offering coping strategies that can be as effective as light therapy.
  • Medication: Antidepressants such as SSRIs can be used to help treat moderate to severe symptoms of SAD, due to how they can help balance mood-regulating chemicals in the brain.
  • Vitamin D Supplements: Regular supplementation with vitamin D can help improve mood and energy levels in those with a deficiency due to reduced sunlight.
  • Dawn Simulators: Devices that gradually increase light in the morning to simulate sunrise can help to improve sleep and mood, particularly for those who struggle to wake up in winter induced darkness.

By combining treatments, individuals with SAD can find significant relief and improve their quality of life during the darker months.

Non-Medication Strategies for Managing Seasonal ADHD Symptoms

Managing SAD is essential to maintaining overall mental health, particularly for individuals with ADHD. Here are practical strategies for coping:

Get Enough Vitamin D

Reduced sunlight during winter can lead to vitamin D deficiency, which has been linked to depression. Consider taking vitamin D supplements or using light therapy boxes, which simulate natural sunlight and can help boost mood. Aim to spend some time outdoors during daylight hours (even on cloudy days), as natural light exposure helps regulate your internal clock.

Even short walks outside can have a positive impact on mood. Fresh air and movement stimulate the release of endorphins, which can help counteract feelings of sadness and fatigue. Incorporate outdoor activities like hiking or snowshoeing into your routine to add variety and enjoyment to your day.

Create a consistent bedtime routine to combat the sleep disruptions often caused by SAD. Limit screen time before bed, use blackout curtains, and avoid caffeine in the evening. If you struggle to wake up in the morning, consider using a dawn simulator alarm clock that gradually increases light to mimic a natural sunrise.

Regular physical activity is a powerful mood booster. It can help mitigate the lethargy associated with SAD while also providing an outlet for restlessness or hyperactivity linked to ADHD. Exercise doesn’t have to be intense. A regular yoga practice, dancing, or even stretching can provide significant benefits.

General self-care involves addressing both physical and emotional needs. Set aside time for activities that bring you joy, whether it’s reading, painting, or connecting with friends. Journaling can be an effective way to process emotions and identify patterns in mood or behavior.

Get Support for ADHD at First Steps Recovery

If you’re struggling to manage ADHD alongside the challenges of seasonal affective disorder, support is available. At First Steps Recovery, we understand the unique difficulties of living with ADHD and the added impact of seasonal mood changes.

Our team is dedicated to helping you build effective strategies to regain balance and thrive year-round. Reach out today to learn how we can support your journey toward better mental health.

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