The Impact of Seasonal Changes on ADHD Symptoms

As winter approaches, the shorter days and longer nights can significantly impact mood and energy levels. For both children and adults with ADHD, these seasonal changes can make symptoms worse, especially if they also experience Seasonal Affective Disorder (SAD). SAD is a form of depression triggered by the change in seasons, typically starting in autumn and lasting through the winter months.

When combined with ADHD, SAD can intensify symptoms like poor concentration, low mood, and disrupted sleep. So, how do these conditions interact, and what can you do to manage them during this time?

1. How ADHD and SAD are Linked

Both ADHD and SAD affect the brain’s ability to regulate mood, focus, and energy. In ADHD, irregular dopamine levels make it hard to manage attention and behaviour. During the winter months, the lack of sunlight reduces serotonin levels, which influences mood and energy. This drop in serotonin can leave people feeling tired, sad, and less motivated, making ADHD symptoms like restlessness, impulsivity, and irritability more pronounced.

For both children and adults with ADHD, these seasonal changes can exacerbate symptoms, leading to increased difficulty focusing, more emotional outbursts, and heightened feelings of overwhelm.

2. Recognising SAD Symptoms in ADHD

SAD symptoms can mirror common ADHD traits, so it’s important to be aware of any changes that seem to worsen as the weather turns colder. Signs to look out for include:

• Difficulty concentrating on tasks, even those typically enjoyable.
• Mood swings or irritability that seem more intense than usual.
• Disrupted sleep patterns, either sleeping more than normal or struggling to fall asleep.
• Increased fatigue, even after a full night’s rest.
• Loss of interest in activities that were once engaging.

If these symptoms seem to worsen in the winter months, it may indicate that SAD is contributing to ADHD symptoms.

3. How to Manage ADHD and SAD During the Winter

Here are strategies to help both children and adults manage ADHD and SAD during the colder months:

Increase Daylight Exposure
Maximise exposure to natural light by spending time outdoors, especially in the morning. Even 20 minutes outside can boost serotonin levels and improve mood. For those who cannot get outside as much, a light therapy box can be effective in mimicking sunlight and alleviating SAD symptoms.

Stay Active
Exercise benefits both ADHD and SAD by boosting dopamine and serotonin, improving mood and focus. Whether it’s a walk, a workout, or simply playing outside, staying active helps manage energy and improves concentration. Incorporate physical activity into daily routines, even when it’s cold outside.

Create a Structured Routine
A predictable routine helps minimise stress and provides stability. Whether it's a set schedule for work, school, meals, or bedtime, keeping a consistent structure can help reduce overwhelm and provide the focus that’s often difficult for those with ADHD. This structure can also help combat the unpredictability of the darker months.

Improve Sleep 
Sleep is crucial for managing both ADHD and SAD. To combat sleep disturbances, establish a calming bedtime routine and limit screen time before bed. Create a sleep-friendly environment by making the room dark and quiet, and encourage exposure to natural light during the day to regulate the body’s internal clock.

Support with Nutrition and Supplements
Certain vitamins and supplements can support focus and mood. Omega-3 fatty acids, vitamin D, and magnesium are known to benefit both ADHD and SAD. Supplements like Cognitively Focus, which contains Ginkgo Biloba, can help improve cognitive function and emotional regulation during the winter months.

Foster Emotional Awareness
Encourage open conversations about how you’re feeling. For both children and adults, understanding the link between seasonal changes and mood is key to managing emotions. Talking through feelings of sadness or frustration can help with emotional regulation and reduce stress.

Understanding how seasonal changes affect both ADHD and SAD is key to managing these challenges effectively. By implementing strategies like maximising daylight exposure, staying active, maintaining a consistent routine and supplements, you can help both children and adults better cope with the winter months.