Seasonal Affective Disorder + ADHD
For individuals with Attention Deficit Hyperactivity Disorder (ADHD), the passage of winter and its accompanying Seasonal Affective Disorder (SAD) can worsen existing challenges. SAD, often called “winter blues,” can drastically impact mood, energy levels, and overall well-being. When coexisting with ADHD, the effects of SAD can be especially challenging to navigate. There are various strategies and techniques that may help individuals manage their dual conditions effectively.
Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of year, typically during the fall and winter season. During fall and winter, the daylight hours grow shorter and the temperatures get colder. SAD’s symptoms include persistent low mood, lack of energy, difficulty concentrating, changes in sleep patterns, and a craving for carbohydrates. Human beings are mammals, and definitely susceptible to the demands of seasonal shifts to conserve energy and try to source warmth and resources where we can.
For individuals with ADHD, SAD can heighten existing symptoms and bring about new challenges. The reduced sunlight and changes in routine can disrupt focus, attention, and mood regulation, which makes it more difficult to manage ADHD symptoms effectively. With SAD, individuals with ADHD may experience exacerbated challenges with executive functioning, sourcing motivation, and task initiation.
Here are some tips for softening the edge of SAD when you also have ADHD.
Making time for light exposure: light therapy or getting enough natural light during the daylight hours can help regulate circadian rhythms, improve mood, and alleviate SAD symptoms. Consistency is key; integrating regular natural light exposure or light therapy can yield the best results and help keep sleep schedules on track to improve the likelihood of being well rested through fall and winter.
Creating a predictable routine: Establishing to and committing to a consistent daily routine can be immensely beneficial for individuals with ADHD. Planning your day and setting aside specific times for tasks, meals, and sleep and minimize how much off the cuff executive functioning an individual. Routine can create a sense of predictability and rhythm especially through the out of control circumstances like the time change, reduced daylight, and dropping temperatures.
Get your movement in: physical activity can be a useful tool for managing both ADHD and SAD. Engaging in regular activity releases endorphins, improves mood, and helps mitigate symptoms. Movement can provide novel stimulation for individuals with ADHD as well as improve circulation and warm the body against the chill. Incorporating outdoor activities when possible can maximize exposure to natural light and offer a change of environment.
Practice harm reduction regarding airborne illnesses: Protecting your immune system from airborne illnesses during fall and winter can reduce the amount of stress on the body. Wearing a mask, testing for illness after exposure or onset of symptoms, as well as avoiding densely packed unmasked crowds can reduce the amount of risk of contracting airborne illnesses.
Mindfulness and meditation: Practicing mindfulness techniques and meditation can enhance focus, reduce stress, and promote emotional regulation. Mindfulnes and meditation can bolster a sense of flexibility, acceptance, and grace toward the experienced hardships and reduced capacities that can present with ADHD and SAD through the winter months. Apps, videos, or podcasts can be particularly helpful sources of guided mindfulness and meditations practices.
Seek professional support: Consider consulting mental health professionals, including therapists, psychiatrists, who specialize in ADHD and SAD. They can provide tailored strategies, support, and if necessary, medication management to alleviate symptoms.
Prioritize needs: Being aware and attending to nutrition, stimulation, social, and psychological needs can positively impact mood and outlook through the winter blues. Developing a hierarchy of needs to know what needs to be prioritized to feel the most well can bring clarity on what resources to reach for first. For some ADHD individuals who struggle with SAD, maintaining connection with loved ones through socializing, body doubling, and sharing space is a need that when met can greatly improve mood, source motivation, and reduce stress. For others, maintaining a level of light exposure to encourage good sleep hygiene at the end of the day is a greater priority to feel well resourced.
Managing Seasonal Affective Disorder when coupled with ADHD requires a multifaceted approach that addresses both conditions simultaneously. By implementing a combination of light therapy, routine establishment, regular exercise, mindfulness practices, professional guidance, harm reduction, and prioritizing baseline needs, individuals can effectively mitigate the impact of SAD on their ADHD symptoms. Remember, seeking support and being proactive in managing these conditions is essential for maintaining overall well-being throughout the winter months.
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