What does autism with seasonal affective disorder look like?

As the days become shorter and winter sets in, many of us may feel down and like we have less energy. For about 5% of adults, these feelings can develop into seasonal affective disorder (SAD), which involves frequent depressive episodes triggered by seasonal changes.

Experts don’t know how many autistic people experience SAD (not many studies exist), but the two conditions can occur together. SAD is classified as a subtype of major depressive disorder and bipolar disorder with a seasonal pattern. One study found that autistic people are significantly more likely to have co-occurring depression, anxiety, or bipolar disorder. This could be partly due to living in a world designed for neurotypical people. 

If you or a loved one is on the autism spectrum and suspect that you have more than the winter blues, support is available. 

Does weather affect autism?

Sensory inputs can negatively impact how autistic people function. In fact, around 69% to 90% of autistic people deal with sensory sensitivity. Sensory input — like bright lights or loud noises — might make them feel anxious, unable to focus, or want to leave where they are. 

Research on reverse seasonal affective disorder indicates that some people experience depressive episodes in the summer. For people with autism, their prevalence for summer time depression can also be linked to changes in routines, social expectations, and environmental discomfort.

Direct lighting can overwhelm autistic people. In an artificial environment, indirect lighting can help because it usually flickers less and is less bright and intense. Longer daylight hours can make it more difficult for some autistic people to tolerate sensory input, making it even harder to socialize. Autistic people sometimes report that trying to act in a way that doesn’t feel natural — like with socialization — can be exhausting. 

Temperature can also be a culprit. Warmer temperatures can trigger meltdowns in some autistic people. Some describe the sunlight and heat as exhausting. 

What’s it like for autistic people to have seasonal affective disorder?

People with SAD often have lower levels of serotonin in their brains. Serotonin is known as the “happy hormone,” and the chemical messenger helps regulate your mood. When there’s less sunlight, it can be harder for our bodies to create serotonin. People with ASD and low serotonin may notice frequent mood changes, symptoms of depression and anxiety, and difficulty with certain functions like sleep and memory.  

Melatonin — a hormone that aids the circadian rhythm — can overproduce in the winter and underproduce in the summer for people who experience SAD. This means that you may sleep too much in the winter, which could impact your mood and daily routines. You might also have trouble sleeping, which can lead to depression symptoms. 

Both serotonin and melatonin help our bodies maintain their usual routines, like sleeping and waking up at the same time each day. But these daily routines can be disrupted with changes in hormone levels. This also makes it more difficult to adjust to seasonal weather patterns. 

For many people, summer is a time for celebration. But, for some autistic people, summer can trigger symptoms of depression. That can happen because of the overstimulation from too much light that some autistic people experience. While not an official diagnosis, some people refer to it as “reverse seasonal affective disorder.” 

Depression can also worsen for autistic people during the summer because of heightened social comparisons. During socially active seasons like summer, visible social activities may exacerbate feelings of exclusion. Difficulties with social interaction and isolation can lead to feelings of loneliness.

It’s also important to recognize that change can be especially stressful for autistic people. They often thrive on predictability, so seasonal changes can introduce a disruption in consistency and contribute to SAD symptoms. 

How to manage seasonal depression when you have autism

If you live with both seasonal depression and autism, there are ways to help yourself that don’t require professional support. You can try:

• Investing in exercise: Moving your body consistently can help boost endorphins, which can fight against the depressive symptoms of SAD. If you enjoy exercising outside, you can still do that. Just make sure you wear a headlamp and reflective clothing if you’re running at night.
• Using light therapy: Using light boxes can help expose your body to light, which may be harder to find during the winter. This therapy can encourage a chemical change in your brain that can improve your mood.
• Eating well: Foods like fruits, leafy greens, fish, dark chocolate, and nuts can help fortify your mental health and keep depression symptoms at bay. 
• Spending time with friends: Depression can cause people to have a tendency to isolate themselves from others. While it might not feel like it with SAD, being with others can actually fight depression. 
• Establishing a consistent routine: Keeping a consistent routine can help with both autism and SAD symptoms, especially because autistic people often thrive on predictability. 

You might also want to consider turning to professional help. Effective treatment approaches include:

• Cognitive behavioral therapy (CBT): CBT is a type of talk therapy that can target depression. It helps transform negative thoughts into helpful ones. 
• Positive reinforcement: Rewarding positive behavior can be a helpful incentive. 
• Medications: Some medications are used to treat depression and severe cases of SAD. Like with any medication, it’s important to consult with your healthcare provider to see what’s right for you.

Find care with Rula

It can feel difficult to seek help when you have SAD, as depression often leaves people feeling lethargic and isolated. And adding autism to the mix may make you feel more alone.

Thankfully, Rula is here to help. With Rula’s extensive network of over 10,000 providers, you can feel reassured that you’ll find one who takes your insurance and can empathize with the mental health issues you’re facing. Meet with a therapist via live video as soon as tomorrow.

Find a therapist with Rula