Facing seasonal affective disorder with ADHD

When you think about mental health conditions that worsen as seasons change, seasonal affective disorder (SAD) — also known as seasonal depression — may come to mind. But you may not know that symptoms of attention-deficit hyperactivity disorder (ADHD) can also be more pronounced during certain seasons.

We still need more research to explain the connection between ADHD, SAD, and seasonal changes. But research shows that people with ADHD are more likely to experience circadian rhythm disruptions, meaning their sleep-wake cycle can be thrown off. This dysregulation may intensify symptoms, including mood changes, during certain seasons.

Fortunately, effective treatment methods for both SAD and ADHD can help support your well-being if you’re affected by these conditions.

Do ADHD symptoms get worse when seasons change?

Research suggests that ADHD symptoms can become more severe with seasonal changes — but results are mixed on which seasonal changes impact ADHD the most.

One study found that children and teens with ADHD had fewer symptoms of inattention during the summer months. But another study found contradicting results — that ADHD symptoms (especially hyperactivity) were most severe in the spring and summer. These results show the complexity of seasonal influences on ADHD symptoms, suggesting that inattention and hyperactivity may be affected differently across seasons, though more research is needed to understand these patterns fully.

What’s the connection between circadian rhythm disruption and ADHD?

Seasonal fluctuations in the severity of ADHD symptoms likely happen because of the way ADHD affects your circadian rhythm. 

For example, people with ADHD are more likely to live with delayed sleep phase syndrome, a sleep disorder that causes irregular patterns of sleep and wakefulness. It can lead you to feel less sleepy at night and not awake enough in the morning. 

Circadian rhythm disruptions can become even more severe in the winter months when there’s not enough light in the morning to stimulate wakefulness. This condition delays the release of melatonin, a hormone that helps your body get sleepy.

Because people with ADHD are more likely to have delayed sleep phase disorder could indicate that they’re more sensitive to seasonal light changes. This could potentially make ADHD symptoms worse during certain seasons and could also make people with ADHD more likely to experience seasonal mood changes. Research shows that the combination of ADHD and delayed sleep phase syndrome can heighten your risk for seasonal depression.

Can people with ADHD have seasonal affective disorder?

Research suggests that people with ADHD may be more susceptible to mood changes during seasonal shifts, and the presence of ADHD could increase the likelihood of experiencing SAD.

For example, in one study, over 25% of participants with ADHD also had symptoms of SAD. This is much higher than average, as SAD affects less than 3% of the general public. For people with ADHD and a co-occurring mood disorder, like depression or bipolar disorder, the likelihood of also having SAD jumps to 61%.

People with ADHD who were assigned female at birth (AFAB) are more likely than their male counterparts to have co-occurring SAD. 

What’s the connection between ADHD and depression?

To understand why people with ADHD are more likely to experience SAD, it may help to first understand why ADHD and depression in general appear together so frequently.

Up to 50% of people with ADHD also live with depression. There could be many different explanations for this, including shared genetic vulnerabilities and neurobiological traits. But it’s also important to consider how hard it can be to live with ADHD, especially undiagnosed ADHD. 

If you have ADHD, you may have always felt a sense of inadequacy in your life. Even though ADHD has nothing to do with intelligence or your likelihood of success, you may have been labeled as “lazy” or “stupid” from an early age. You may not have had people around you who recognized the unique strengths that can come with ADHD. 

You may have become discouraged by not being able to fit neatly into a neurotypical society. For some people, these feelings of inadequacy and failure can contribute to the development of depressive disorders, including SAD. 

Symptoms of co-occurring ADHD and SAD

Symptoms of ADHD and depressive disorders (including SAD) can sometimes overlap, which can unfortunately make them both feel more intense. 

If you live with both ADHD and SAD, you might experience symptoms like:

• Distractedness and inattention: People with ADHD — especially the predominantly inattentive type — tend to be easily distracted. SAD can amplify this lack of focus. You might find yourself frequently misplacing items or losing your train of thought. This inattentiveness can also impact your work and social life. For example, you might forget plans with friends or find it difficult to focus during long meetings.
• Sleep issues: Both SAD and ADHD can impact your sleep quality. You might find that you’re sleeping too much in the wintertime or that, even though you’re sleeping long hours, you still aren’t waking up rested. The circadian rhythm disruptions that come along with both ADHD and SAD can make sleep problems even worse. Unfortunately, when you don’t sleep well, your symptoms can feel even worse.
• Emotional dysregulation and irritability: SAD can make ADHD-related emotional dysregulation more intense. You might be more vulnerable to angry or irritable outbursts and find it more difficult to cope with overwhelming feelings.
• Eating and appetite changes: SAD can cause changes to appetite and eating patterns. Specifically, people who feel more depressed in the winter months may find themselves craving comfort foods, like carbohydrates. The impulse-control issues that often come with ADHD can make it more difficult to resist these cravings and lead to emotional eating or even binge-eating episodes.
• Heightened anxiety: Both ADHD and SAD can increase your risk of anxiety, and seasonal changes with reduced sunlight might heighten your restlessness and worry. This could make it harder for you to concentrate and manage your emotions effectively.

Coping with ADHD and seasonal depression

Most people benefit from professional mental health treatment to address both SAD and ADHD. But there may also be some lifestyle changes you can make to better cope with these conditions and support your well-being during seasonal changes.

Follow a routine

Disruptions to your routine can put your circadian rhythm even further out of sync, which can affect both ADHD and SAD. It’s especially important to follow a routine when it comes to your sleep schedule. For example, go to bed and wake up at the same time every day, even on weekends. Try to have your meals at the same time each day. You might also consider implementing a morning and evening routine to help reset your internal clock.

Prioritize sleep

The importance of regular, restful sleep for people with both ADHD and SAD can’t be overstated. Follow good sleep hygiene tips, and prioritize restful sleep as much as you can. Turn your sleeping area into a sanctuary. Research shows that people sleep best when the sleeping area is cool (around 65 F to 69 F), dark, and quiet. Additionally, avoid caffeine, alcohol, exercise, and electronic screens for a few hours before bed — all of these things can get in the way of restful sleep.

Get outside

Winter tends to be darker in many regions of the world, and you may also be less likely to go outdoors if the weather is poor. These changes in how much natural light you receive can further disrupt circadian rhythms and amplify symptoms of both ADHD and SAD. Try to spend at least some time in the morning outside in natural light, even if it’s only for a few minutes. Natural light signals to your brain that it’s time to wake up and may help regulate your natural clock.

Exercise

Exercise has been found to be an effective intervention for ADHD, and it can also be helpful for mood disorders like SAD. Any type of aerobic activity is best — aim for around 20 minutes each day. Just make sure you don’t exercise too close to bedtime, as this can make it more difficult for your body to wind down.

Comprehensive care for ADHD and seasonal affective disorder

ADHD and SAD are both health conditions that require professional treatment. It’s critical to address both conditions because leaving one of them untreated can make it more challenging to manage the other. With support, you can learn to manage the symptoms of both of these conditions and feel more energized throughout your everyday life.

Some interventions that have been found to be helpful for both ADHD and SAD include:

Light therapy

The most effective treatment method for seasonal affective disorder is light therapy, which involves exposing yourself to a light box that mimics natural light at certain times during the day (especially the morning). By using light, you can start to regulate your circadian rhythm and improve your mood. 

Studies have found that light therapy can also be effective for hyperactive-impulsive symptoms of ADHD. We still need more research to know for sure why it works, but it could be related to the circadian rhythm disruptions that sometimes come along with ADHD.

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) is a type of therapy proven to be effective for all types of depression, including SAD. CBT involves examining the relationship between your thoughts, feelings, and behaviors. 

For example, a CBT therapist might help you identify thought patterns that make your depressive symptoms worse. A CBT therapist can also teach you new skills to live well with ADHD and better cope with seasonal changes.

Find care with Rula

Living with ADHD and a co-occurring condition like SAD can be more challenging than living with ADHD alone. Seasonal changes can be especially hard if you live with SAD and ADHD because the changes in light can make symptoms of both conditions worse. But effective treatment methods, including light therapy and CBT, can help you cope with the highs and lows throughout the year and help you be at your best regardless of the season.

At Rula, we have an expansive network of therapists with over 80 different clinical specialties, including seasonal depression and ADHD. We’ve helped hundreds of thousands of patients find affordable, quality, in-network therapy. With Rula’s therapist-matching tool, you can schedule your first online appointment for as soon as tomorrow.

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