How to Beat the Winter Blues:
Tips for ADHD and Seasonal Affective Disorder
When the outside world looks like a frosty wonderland but the inside feels more like an emotional tundra, finding joy in winter’s embrace can be challenging—especially if you’re navigating the winding roads of ADHD and Seasonal Affective Disorder (SAD). As the daylight hours shrink further and further, our brains wilt like the sun-deprived flowers they are, and ADHD symptoms become even harder to manage.
What’s going on?
Let’s dive in and find out so that we can build some ADHD-friendly strategies that actually work. Because while you may never embrace the cold dark days like your favorite cozy quilt, you shouldn’t have to feel only doom and gloom for the next 4 months either!
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that occurs at a specific time of year, usually in the fall and winter months. It’s often linked to reduced exposure to sunlight, which affects the body’s internal clock and its production of serotonin.
Common signs of Seasonal Affective Disorder (SAD) include:
Persistent sadness
Lethargy
Social withdrawal
Increased sleep
Changes in appetite
Difficulty concentrating
Seasonal affective disorder can feel like a heavy cloud that settles in as the days grow shorter. That’s because serotonin plays a role in mood regulation––a lower amount of it can cause people to feel lethargic and low. SAD affects millions of people worldwide, with higher rates in places farther from the equator where winter days are shorter. While women and younger adults are particularly vulnerable to it, no group is immune.
The connection between ADHD and SAD
ADHD and SAD often come hand in hand [1]. And it’s a relationship that creates a complex interplay of symptoms that require careful management. To make things even trickier, ADHD and SAD both throw similar curveballs our way [2], like low energy and impaired emotional regulation. The result? When winter rolls around, our ADHD symptoms can go into overdrive.
Research indicates ADHD can make people more prone to developing SAD, highlighting the need for smart strategies to manage both effectively.
The combined effects of ADHD and SAD
Managing daily tasks can become a Herculean effort when ADHD and SAD team up, leading to:
Procrastination
Decreased productivity
Lack of motivation
Anxiety
Low mood
Strained relationships at work and home
The emotional toll of coping with both can be substantial, leading to deep feelings of frustration and hopelessness.
Strategies for managing SAD and ADHD
Thankfully, there are ways to deal with this gnarly combination of ADHD and SAD that both research and experiance show really work. So let’s explore:
Light therapy
Light therapy involves using a special lamp to mimic natural sunlight, helping to regulate the body’s internal clock and boost serotonin levels. A SAD lamp can improve mood and energy, including for people with ADHD [3]. It's recommended to sit in front of a lamp for around 20 to 30 minutes per day, usually in the morning, to simulate the early daylight hours.
Consistency is key, and many find that incorporating light therapy into their morning routine makes it easier to stick with. It’s also important to choose a light box that emits at least 10,000 lux of light and position it at a safe distance to avoid eye strain. (check out my favorite light therapy box here)
Can’t imagine a world allowing you to sit in front of a light for 20-30 minutes each morning? I hear you! The good news: there are visors and glasses that offer the same effect on the go!
Routine
I know, I know- it’s a dirty ADHD word! And yet, it can be so helpful that I can’t talk about it. Establishing and maintaining a routine (particularly regarding sleep) can be a game-changer for managing both ADHD and SAD. Not only can a structured daily schedule help to create a sense of predictability and control, which can reduce feelings of overwhelm and anxiety, but having a regular sleep, meal, and exercise schedule helps regulate the body's internal clock, which is one of the drivers of the decreased serotonin productions that sends us all into the dumps.
Exercise
Regular physical activity is like a superhero for managing ADHD and SAD, swooping in to help regulate hormone production—think serotonin and dopamine!
While getting into a routine can be a bit of a challenge (who are we kidding- a giant challenge!) for an ADHD brain, research shows that exercise can be incredibly helpful in lifting spirits and boosting energy levels, pushing back against the lethargy that often comes with SAD [4]. For those with ADHD, physical activity not only burns off that extra energy but also enhances focus and concentration [5].
That might all make you groan. But here’s the good news: You have plenty of options to find what suits you best, ranging from adrenaline-pumping workouts like running or cycling to calming practices such as yoga or leisurely walks. Plus, engaging in group classes or team sports adds a sprinkle of social interaction, which can be a fantastic mood booster during those isolating winter months.
Having workout buddies or joining classes with trainers can make a huge difference, providing the accountability and motivation to turn 'I'll get to it later' into 'I can't wait to work out!' Planning out specific workout times can also help keep exercise on your radar, making it feel more doable. Want to dive deeper into the benefits of exercise for ADHD? Check out this article about the positive impact of exercise on ADHD brains.
Support communities
Support groups offer a vital lifeline for those managing ADHD and SAD, providing a sense of belonging and understanding that can be hard to find elsewhere. ADHD groups create a space where people can share their experiences and challenges while offering support and practical advice. Sometimes, finding inspiration from others on the same journey makes all the difference.
Finding groups specifically created for ADHD brains can be particularly effective at helping to feel a true sense of belonging and acceptance. Looking for the right group for you? Check out the group offerings at The Center for ADHD!
Mindfulness and meditation
I know- I‘m full of dirty ADHD words today. But once again, I have mentioned one of the many things ADHD brains so often love to hate. Why do I have to?!? You ask. Well, because the research supporting mindfulness and meditation is just so resounding.
Yup- the white coats agree- Mindfulness can be a terrific tool for managing the symptoms of both ADHD and SAD. [6]
Mindfulness-based practices help:
Improve focus
Reduce impulsivity
Decrease anxiety
Enhance emotional regulation
Boost mood
Encourage positive thinking
Pretty impressive list- huh?!? Not only that, but meditation can also help with managing stress and anxiety, two issues linked to ADHD. For SAD, mindfulness practices can alleviate feelings of sadness and hopelessness by fostering a greater sense of emotional stability. (check out our post on ADHD and Mindfulness).
But you don’t have to sit cross-legged for hours on end. If staying seated sounds like torture to you- try one of these other popular mindfulness techniques:
Deep breathing
Progressive muscle relaxation
Guided imagery
Guided walking meditation
Journaling
Walks in nature
Diet and nutrition
Bring on the bean salad! (beans, beans the more you eat… yup! Mom of 2 young boys here- sorry, I digress…)
No, but really, a balanced diet plays a crucial role in managing both ADHD and SAD, as maintaining an even blood sugar directly impacts mood and energy levels and boosts brain functioning.
Foods high in omega-3 fatty acids (such as fish and flaxseeds), have been shown to support cognitive function and mood regulation. Complex carbohydrates, like whole grains and legumes, provide a steady energy source and help prevent mood swings. Feasting on plenty of fruits and vegetables can ensure that a diet is rich in mood-regulating vitamins and minerals, such as Vitamin D and B.
Also, stay mindful of caffeine and sugar, as these can lead to energy crashes, sleep difficulty and trigger issues—so how about replacing that morning coffee with a tasty green smoothie?
Sleep hygiene
Speaking of sleep…40 winks is everything when managing ADHD and SAD. The key to this is good sleep hygiene, which basically means going to bed and getting up at the same time each day, limiting afternoon/evening caffeine consumption and having a good wind-down routine. This helps to prevent oversleeping, a common issue with SAD that can cause lethargy and low mood.
Sticking to a consistent sleep schedule helps regulate the body’s internal clock and also improves the quality of rest. To achieve this, create a relaxing bedtime routine, such as reading a book or taking a warm bath. This signals the ADHD brain that it’s time to wind down (blackout curtains and a cool room temperature can also help).
It’s also crucial to avoid stimulating activities such as phone scrolling at least an hour before bed, as this can keep the brain alert and awake. That’s because the blue light from screens interferes with melatonin production, the sleep hormone. So avoid that YouTube binge before bedtime and focus on ways to wind down instead.
Our blog post on ADHD and sleep issues offers more helpful tips, plus our post on ADHD and motivation might help with regaining focus during the colder months.
Manage the impact of SAD and ADHD
Managing SAD and ADHD isn’t easy. In fact, every one of the lists of strategies I mentioned above is notoriously hard for ADHD brains! However, each strategy, particularly when working in concert, can be extremely effective. If you’re having difficulty putting these strategies into action and it all feels overwhelming and hard, you don’t have to do it on your own. ADHD informed therapy can help you set up strategies that work with your life and brain.
Winter shouldn’t have to be a season of struggle—with the right strategies and support, managing ADHD and SAD is totally possible. Decrease low mood and lethargy by embracing lifestyle changes and practicing cozy seasonal self-care. By understanding the connection between ADHD and SAD, it’s possible to beat the winter blues and be filled with festive joy instead!
Join the conversation
How have you been affected by seasonal affective disorder? Do you have any smart strategies for dealing with it? Share your experiences in the comments below!
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Wynchank, D. S., Bijlenga, D., Lamers, F., Bron, T. I., Winthorst, W. H., Vogel, S. W., Penninx, B. W., Beekman, A. T., & J. Sandra Kooij. (2016). ADHD, circadian rhythms, and seasonality. Journal of Psychiatric Research, 81, 87–94. https://doi.org/10.1016/j.jpsychires.2016.06.018
Levitan RD, Jain UR, Katzman MA. Seasonal affective symptoms in adults with residual attention-deficit hyperactivity disorder. Compr Psychiatry. 1999 Jul-Aug;40(4):261-7. doi: 10.1016/s0010-440x(99)90125-6. PMID: 10428184.
Rybak YE, McNeely HE, Mackenzie BE, Jain UR, Levitan RD. An open trial of light therapy in adult attention-deficit/hyperactivity disorder. J Clin Psychiatry. 2006 Oct;67(10):1527-35. doi: 10.4088/jcp.v67n1006. PMID: 17107243.
Kyriakatis, G. M., Lykou, P. M., & Stathopoulos, S. (2024). Exercise in seasonal affective disorder - A brief review. Journal of Physiotherapy in Mental Health, 1(1), 44–53. https://doi.org/10.70205/jptmh.v1i1.8743
Vysniauske, R., Verburgh, L., Oosterlaan, J., & Molendijk, M. L. (2020). The Effects of Physical Exercise on Functional Outcomes in the Treatment of ADHD: A Meta-Analysis. Journal of Attention Disorders, 24(5), 644-654. https://doi.org/10.1177/1087054715627489
Cairncross, M., & Miller, C. J. (2020). The Effectiveness of Mindfulness-Based Therapies for ADHD: A Meta-Analytic Review. Journal of Attention Disorders, 24(5), 627-643. https://doi.org/10.1177/1087054715625301
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How to Beat the Winter Blues: Tips for ADHD and Seasonal Affective Disorder