Here in New York’s beautiful Hudson Valley, we had record-breaking high temperatures over the Labor Day weekend. The days that followed were hot and humid. Friends and neighbors started to complain that they were ready for fall. “Not me,”...
Here in New York’s beautiful Hudson Valley, we had record-breaking high temperatures over the Labor Day weekend. The days that followed were hot and humid. Friends and neighbors started to complain that they were ready for fall. “Not me,” I replied. “I’ll miss the sunlight!”
Just one week later, there was no denying that Fall had unofficially arrived. My Facebook feed was full of posts cheering on the cool weather, the changing leaves, and pumpkin lattes.
Don’t get me wrong, I like a pumpkin latte just as much as anyone, but I start to feel a little sad when summer melts into fall. That’s because I know just how much I am affected by the changing of the seasons, and how easy it is for my mood to fade along with the sunlight.
Originally published on September 30th, 2015, this article was updated and republished on November 30th, 2023.
As an adult with ADHD, you may have noticed that you tend to be a bit more sensitive than those around you. Tags in clothing may drive you crazy, or you may be more likely to cry during a touching movie, or you may notice little things that others don’t.
The neurological systems of people with ADHD appear to be highly sensitive, and things can affect you differently. People with ADHD are especially sensitive to change and transitions. So it’s easy to see how a change in the duration and intensity of sunlight can have an effect, as is colder weather.
If you have ADHD, you might have noticed that your mood and ADHD symptoms tend to change from one season to another.
But with therapy and a few simple changes to your lifestyle, you can significantly reduce the impact of changing seasons on your happiness and mood.
What Is Seasonal Affective Disorder?
A psychiatrist once told me that the majority of ADHD adults she treats are significantly affected by the changing of the seasons and that many have SAD – Seasonal Affective Disorder.
Ten years ago, I would have told you that I get “the winter blues” and tend to feel a little down and gloomy in the cold months. But somewhere in my 30s, the winter blues became full-blown SAD.
SAD refers to recurrent depression that has a seasonal pattern. This usually begins in autumn and continues throughout the winter months. Most people will notice a remission in SAD during spring and summer.[1]
In addition to your usual ADHD symptoms and challenges, you may notice the following:
Your circadian rhythm (your internal clock) becomes disrupted, and you have a more difficult time falling asleep or waking up You feel sluggish throughout the day It’s harder than ever to find motivation and be productive day-to-day You withdraw from social events and activities, and become more of a homebody You feel unhappy, irritable, depressed, anxious, and/or hopelessThere’s no doubt that many of you are reading this and sighing, nodding your heads in agreement.
But before I drag you down with dread, I want to lift you up by offering some hope: You can beat the winter blues. You can even effectively manage Seasonal Affective Disorder. And the really good news for adults with ADHD is that treatment can actually be pretty simple!
Does ADHD Get Worse With Seasons?
Science shows that people with ADHD are more likely to experience symptoms of SAD.[2]
But apart from bringing down your mood, productivity, and energy levels, the changing seasons might also affect the severity of your ADHD symptoms.
For instance, research found that participants experienced more symptoms of inattention during winter time than in summer time.[3]
Your body’s circadian rhythm is the internal 24-hour clock in your brain that regulates natural processes in response to light and darkness.
During winter, there are more disruptions to this circadian rhythm. That’s because your body’s exposure and natural response to sunlight are reduced.
Any disruptions to your circadian rhythm can increase inattention in ADHD. This may also be linked to lower cognitive performance – which affects your mental processing speed and memory.[3]
So you might notice that you have poorer focus and memory during the winter months.
Light Therapy for Seasonal Depression in ADHD
Light therapy has made a real difference for me and for a number of my coaching clients, as well. It’s the most widely used treatment for SAD and is easy to incorporate into your day.
Studies have shown that light therapy can help reduce symptoms of SAD. In one study, over 60% of participants noticed a remission in symptoms after just four weeks of therapy.[4]
Research has also found that light therapy can improve attention, impulsivity, mood, and circadian rhythm in people with ADHD.[3],[4]
How to Use Light Therapy for SAD
Light therapy is intended to mimic the intense sunlight that we enjoy in spring and summer.
You simply position a special light box in front of your face (with open eyes) for about 30-60 minutes a day. I set up my light box on my desk while I’m working, and on the weekends, I sit in front of it while I have my morning coffee.
Light therapy for SAD requires the purchase of a 10,000 LUX light box, which you can find online. Two companies I recommend are Northern Light Technologies and Verilux.
The options from Northern Light Technologies are more expensive, but built to last. Verilux offers less expensive products (around $100) and a larger selection, but may need replacement bulbs more frequently. Just remember that 10,000 LUX is considered the therapeutic level for treating SAD.
In addition to your investment in a light box, there are a few other things to consider before beginning light therapy:
Light therapy is most effective when started in the fall, no later than October. However, some doctors recommend beginning light therapy in September, which is what I do. You need to start slow! It’s very important to read the directions that come with your light, and follow the recommendations for use. It can take a few weeks before you’re ready to use your light for a full 30 or 60 minutes. If you rush it, then you may experience headaches. Trust me, don’t rush it. It’s important to discuss light therapy with your doctor – especially if you take medication for ADHD, depression, anxiety, or another mental health condition. Your prescriber needs to know if you’re considering using light therapy and needs the opportunity to object if there’s a good reason that you shouldn’t be using it. Light therapy can cause mania in people with bipolar disorder, so don’t begin light therapy if you’ve been diagnosed with the condition. Rather, talk to your doctor about alternatives.One advantage of light therapy is how quickly it works. You’re likely to observe improvements within the first 3-7 days of treatment.[4]
But if you don’t notice any positive changes after two weeks of light therapy, it’s best to seek medical advice on the next steps to take.
Alternative Treatment Options for SAD
In addition to (or instead of) light therapy, there are a few other ADHD therapies you can try, as well as medical options you may want to consider to beat SAD or the winter blues:
Talk to your doctor about starting or increasing antidepressants during the fall and winter months. This is a decision that needs to be made in partnership with your prescriber. Please don’t adjust your medication on your own. Supplement with Vitamin D. Depression, along with a host of other medical conditions, has been linked to Vitamin D deficiency. Vitamin D is synthesized from sunlight and is also available in some fortified foods. Dr. Michael Holick, considered the leading authority on Vitamin D deficiency, estimates that as much as 50% of the population is deficient! A quick and easy blood test ordered by your doctor can tell you if you’re Vitamin D deficient, but it may be unnecessary. When I interviewed Dr. Holick at a health conference a few years back, he recommended that everyone who lives north of Atlanta, GA, supplement Vitamin D from September to May. You can visit Dr. Holick’s website for more information about Vitamin D, and recommended supplementation. Exercise every day, even if it’s just for a short time. Exercise reduces stress and improves mood. It increases oxygen to the brain, which in turn helps the brain function better. Thirty minutes of moderate-intensity exercise per day is ideal, and you can accomplish that just by walking a bit quicker than usual at a steady pace. However, every little bit helps. So if you’re really feeling down and can’t push yourself to make it to 30 minutes, then aim for just 10.Other lifestyle changes, like developing a regular sleep schedule and following a healthy diet, may also help in managing SAD symptoms.
Managing the Winter Blues With Therapy and Lifestyle Modifications
Seasonal Affective Disorder doesn’t have to slow you down this year.
There are various methods of preventing and managing this condition. Light therapy, regular exercise, and good sleep hygiene are options to help you beat the blues this coming winter.
If you’d like to join a supportive and inclusive community of people who understand what you’re going through, check out ADDA+. This resource hub provides expert-led webinars, courses, resources, and tools to help you thrive in both the ups and downs of life with ADHD.
Jennifer Koretsky is a Senior Certified ADHD Coach and the author of Odd One Out: The Maverick’s Guide to Adult ADD.
References
[1] Fonte, A., & Coutinho, B. (2021). Seasonal sensitivity and psychiatric morbidity: study about seasonal affective disorder. BMC psychiatry, 21(1), 317. https://doi.org/10.1186/s12888-021-03313-z
[2] Wynchank, D. S., Bijlenga, D., Lamers, F., Bron, T. I., Winthorst, W. H., Vogel, S. W., Penninx, B. W., Beekman, A. T., & Kooij, J. S. (2016). ADHD, circadian rhythms and seasonality. Journal of Psychiatric Research, 81, 87–94. https://doi.org/10.1016/j.jpsychires.2016.06.018
[3] Zerón-Rugerio, M. F., Alda, J. A., Carpio-Arias, T. V., Izquierdo-Pulido, M., & Cambras, T. (2022). Seasonality and ADHD: Summer time is associated with less symptoms of inattention among children and adolescents with ADHD. Journal of Affective Disorders, 314, 259–262. https://doi.org/10.1016/j.jad.2022.07.036
[4] Campbell, P. D., Miller, A. M., & Woesner, M. E. (2017). Bright Light Therapy: Seasonal Affective Disorder and Beyond. The Einstein Journal of Biology and Medicine: EJBM, 32, E13–E25.
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