Winter can be tough for a lot of people, but it’s especially hard for adults with Attention-Deficit/Hyperactivity Disorder (ADHD). Many people with ADHD or Attention-Deficit Disorder (ADD) also experience symptoms of Seasonal Affective Disorder (SAD). SAD is a type of depression that happens during seasonal changes, usually in the fall and winter, because of less daylight. Understanding how ADHD and SAD are connected can help people take steps to feel better and stay emotionally healthy during the winter months.
Why Winter Can Be Tougher for Adults with ADHD
Adults with ADHD often have trouble managing their emotions, keeping their energy up, and staying focused. People with ADHD are also very sensitive to changes in their surroundings, like less sunlight or colder weather.
On a chemical level, ADHD is linked to problems with dopamine and serotonin—two brain chemicals that help control mood and focus. When these chemicals are out of balance, it can lead to struggles with low energy and sadness. These problems are also symptoms of SAD, which makes the overlap between ADHD and SAD even stronger.
What Is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that happens at the same time every year, usually in the fall and winter. Common symptoms of SAD include feeling very tired, oversleeping, feeling sad or down, and having trouble concentrating.
For people with ADHD, dealing with SAD on top of their regular challenges can make daily life feel overwhelming. SAD can make ADHD symptoms, like procrastination and lack of focus, even worse, creating a cycle that’s hard to break.
Why ADHD Increases the Risk of SAD
ADHD and SAD are connected by both biological and lifestyle factors. People with ADHD often have a hard time sticking to routines, and this gets even harder during winter’s short, dark days. Irregular sleep, unhealthy eating habits, and less physical activity can all make SAD symptoms worse.
Many people with ADHD are also very sensitive to things like darker skies, colder weather, and the overall gloomy feel of winter. These changes can affect their emotions and make it easier for SAD to take hold. Combined with ADHD’s challenges with self-control, winter can feel extra hard to manage.
How to Cope With ADHD and SAD During Winter
Thankfully, there are ways to feel better:
- Light Therapy: Using a special light box that mimics natural sunlight can help improve your mood and energy levels.
- Build a Routine: Stick to regular sleep schedules, meal times, and exercise to create structure in your day.
- Seek Help: Talking to a therapist or using medication can address both ADHD and SAD symptoms at the same time.
Final Thoughts
Winter can be a tough season, especially for people with ADHD. But by understanding the connection between ADHD and SAD, and taking steps like light therapy and building routines, it’s possible to feel better. Remember, you’re not alone, and there’s help available to make winter easier to get through.
Work with Gina Today!
If the winter blues are bringing you down and you need support, Therapy for Adulting is here to help. Therapy for Adulting is located in Los Angeles, CA and can provide online services to anyone in the state of California.
Gina is a therapist who specializes in ADHD and ADD, Adulting, and Dating. ADHD doesn’t have to negatively impact every area of your life.
Contact Gina today to schedule a free consultation call and take the first step towards a brighter, more balanced life. You don’t have to face these blues alone!
Click the link above or email gina@therapyforadulting.com.
