ADHD and SAD
Tips to Manage ADHD and Seasonal Affective Disorder (SAD)
Living with Attention Deficit Hyperactivity Disorder (ADHD) can present daily challenges in focus, organisation, and emotional regulation. But when the colder months arrive, many people with ADHD may also face Seasonal Affective Disorder (SAD), a type of depression that tends to occur during autumn and winter due to reduced sunlight. The combination of ADHD and SAD can be especially tough to navigate, as both conditions can worsen the symptoms of the other.
A 2016 article investigated the relationship between the two conditions “Both seasonal and circadian rhythm disturbances are significantly associated with ADHD symptoms. Delayed sleep onset time in ADHD may explain the increase in SAD symptoms. Treating patients with SAD for possible ADHD and delayed sleep onset time may reduce symptom severity in these complex patients.”
If you’re someone who struggles with both ADHD and SAD, it’s important to understand how they interact and to develop strategies to manage them effectively. This blog post will outline some practical tips to help you stay focused, motivated, and emotionally balanced as you move through the winter months.
Understanding the Overlap: ADHD and SAD
For individuals with ADHD, SAD can amplify symptoms like difficulty concentrating, low motivation, irritability, and emotional dysregulation.
The winter months can feel particularly tough because:
Decreased daylight can lead to lower serotonin levels, contributing to mood swings and depressive symptoms.
Lack of sunlight can interfere with the body's circadian rhythm, which can worsen ADHD-related sleep problems.
Cold weather and reduced outdoor activity can lead to a sedentary lifestyle, increasing feelings of restlessness and emotional frustration. This can be particularly tricky for people with ADHD to manage as many rely on exercise to control the negative aspects of their ADHD.
Managing both conditions requires a proactive approach that targets both the environmental factors of SAD and the cognitive challenges of ADHD. Let’s explore some strategies to help you feel more in control of your symptoms.
1. Maximise Exposure to Natural Light
A key factor in managing SAD is increasing your exposure to natural light, as reduced sunlight is a major trigger for symptoms. This is especially important for individuals with ADHD, who may struggle more with mood regulation and energy dips in winter. Please
Start your day with sunlight: As soon as you wake up, try to get natural sunlight exposure. Open your curtains, sit by a window, or spend some time outdoors if the weather allows.
Take breaks outside: Even on cold days, a few minutes outside can boost your mood and energy levels. Short walks during the day can also help reset your focus, providing a beneficial break from tasks.
Consider a light therapy box: Light therapy can mimic natural sunlight and is often recommended for people with SAD. Using a light therapy box in the morning for 20-30 minutes can help improve mood and energy by stimulating serotonin production.
We recommend looking at the NHS page for more information
2. Create a Structured Daily Routine
People with ADHD often benefit from structure, and this becomes even more important when dealing with SAD. A routine provides a sense of stability, which can help combat the lethargy and emotional turbulence associated with both conditions.
Set a consistent sleep schedule: ADHD can already cause irregular sleep patterns, and SAD may worsen this. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, improving both mood and focus.
Use visual reminders: For those with ADHD, out-of-sight can mean out-of-mind. Use calendars, to-do lists, or digital reminders to keep track of daily tasks. This can reduce feelings of overwhelm and increase productivity.
Break tasks into smaller steps: Large tasks can feel daunting, especially when energy is low. Break them down into smaller, manageable pieces to make them feel more achievable.
3. Stay Physically Active
Exercise is beneficial for both ADHD and SAD. Physical activity increases dopamine and serotonin levels, which can help improve focus and mood. In colder months, staying active can be more challenging, but it’s critical to maintaining mental and physical health.
Incorporate movement breaks: Whether it’s stretching, dancing, or doing a short workout, small bursts of activity throughout the day can help reduce restlessness and improve concentration.
Exercise outdoors when possible: Outdoor exercise provides the added benefit of natural light exposure. Even a brisk 10-minute walk can elevate your mood and increase energy levels.
Try indoor exercises: If it’s too cold outside, try indoor activities like yoga, Pilates, or following workout videos. Choose something you enjoy, to make it easier to stick with a routine.
4. Prioritise Emotional Self-Care
Managing the emotional aspects of ADHD and SAD is essential. The combination of impulsivity, mood swings, and low energy can make self-care challenging, but prioritising mental health is key to feeling more balanced.
Practice mindfulness: Mindfulness techniques like deep breathing or meditation can help manage ADHD’s impulsivity and emotional reactivity, while also providing relief from the negative thoughts associated with SAD. Even just five minutes a day can make a difference.
Journal regularly: Writing down your thoughts and feelings can help you process your emotions and gain clarity. Journaling is especially helpful for people with ADHD, as it provides an outlet for racing thoughts and can help reduce anxiety.
Engage in activities you enjoy: Hobbies or creative activities can help lift your mood and provide a sense of accomplishment. Whether it’s painting, knitting, or reading, doing something you love can counteract the apathy or lethargy that often accompanies SAD.
5. Seek Professional Help
If you find that your ADHD and SAD symptoms are significantly impacting your daily life, it’s important to seek help from a healthcare professional. Therapy, medication, or a combination of the two may be necessary to manage the symptoms of both conditions.
Cognitive Behavioural Therapy (CBT): CBT is an effective form of therapy for both ADHD and depression, including SAD. It can help you develop coping mechanisms to manage mood swings, increase motivation, and improve focus.
Medication: For ADHD, stimulant or non-stimulant medications may help with attention and impulse control. Additionally, antidepressants or other medications may be prescribed for SAD. Consulting with a doctor can help you find the right treatment plan.
6. Connect with Others
Social isolation during the winter months can exacerbate both ADHD and SAD symptoms. Staying connected with others, even in small ways, can provide emotional support and keep feelings of loneliness or depression at bay.
Reach out to friends and family: Even if you don’t feel like socialising, connecting with loved ones through a phone call, video chat, or a socially distanced meet-up can improve your mood.
Join support groups: Consider joining online communities for ADHD and SAD. Many understand what they’re going through.
Conclusion
Managing ADHD and SAD during the winter months requires a multi-faceted approach. By increasing exposure to natural light, maintaining a structured routine, staying physically active, and focusing on emotional self-care, you can mitigate the symptoms of both conditions. Remember, it’s essential to listen to your body and mind, seek support when needed, and prioritise your well-being to navigate this challenging time of year.
With the right strategies in place, you can create a healthier, more balanced life, even during the darker, colder months.