How to Manage ADHD and Seasonal Affective Disorder (SAD) During Winter: A Guide for Women

Introduction

Are you struggling to focus, feeling more down than usual, and finding it harder to manage your ADHD during winter? You’re not alone. Many women with ADHD also experience Seasonal Affective Disorder (SAD)—a type of depression triggered by the shorter, darker days. Women are four times more likely than men to develop SAD (Jacobson et al., 1987), and nearly 27% of adults with ADHD experience SAD, with women being especially affected (Amons et al., 2006).

Understanding how ADHD and SAD intersect is key to managing your symptoms effectively this winter. Keep reading to learn how to navigate both conditions, restore balance, and boost your well-being.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that follows a seasonal pattern, often beginning in the fall and continuing into the winter months. While some refer to it as the "winter blues," SAD involves real depression that affects your mood, energy levels, and daily functioning. Symptoms typically lift with the arrival of longer, sunnier days in the spring, but during the darker months, SAD can disrupt your life significantly.

How Does SAD Affect Women with ADHD?

Women are more frequently affected by SAD than men, making up the majority of SAD cases (Melrose, 2015). If you have ADHD, you may be especially sensitive to the seasonal changes that trigger SAD, such as disruptions in circadian rhythms and serotonin levels. Hormonal fluctuations throughout your menstrual cycle can also intensify the challenges of managing both conditions during the winter.

Recognizing the Symptoms of SAD in Women with ADHD

The symptoms of SAD can overlap with ADHD, but they also come with unique signs that are more pronounced during winter. Common symptoms include:

• Feeling persistently down or depressed
• Increased anxiety and irritability
• Difficulty concentrating, which worsens ADHD symptoms
• Cravings for carbohydrates and weight gain
• Daytime fatigue and a need for more sleep
• Loss of interest in activities you usually enjoy
• Withdrawing from social interactions

If you already experience difficulties with focus, mood swings, or impulsivity due to ADHD, these symptoms can feel even more overwhelming during the colder months. For many women, staying on top of daily tasks, managing emotions, and maintaining relationships can become harder.

Why Women with ADHD Are More Vulnerable to SAD

ADHD and SAD are interconnected in ways that mainly affect women. Both conditions impact your brain's ability to regulate circadian rhythms and neurotransmitters like serotonin and melatonin.

Women with ADHD are more likely to experience delayed sleep phase syndrome (DSPS), a sleep disorder that affects up to 73% of people with ADHD (McGee-Baratta, 2020). This disorder makes it difficult to fall asleep and wake up at conventional times, and winter's shorter days can worsen this problem.

During the winter, decreased sunlight reduces serotonin levels, making it harder to stay focused, control impulses, and manage emotions. For women, hormonal shifts during the menstrual cycle can further intensify these symptoms, leading to more pronounced mood swings and emotional dysregulation.

Causes: Circadian Rhythms and Serotonin

• Circadian Rhythms: The shorter, darker days of winter disrupt your body’s internal clock, affecting your sleep and mood—both of which are already challenging if you have ADHD.
• Serotonin: Reduced sunlight impacts your serotonin production. Since women with ADHD tend to have lower baseline levels of serotonin and dopamine, the winter drop in serotonin can worsen both ADHD and SAD symptoms, leading to fatigue, poor focus, and irritability.

Do You Have ADHD and Seasonal Affective Disorder?

If you think you may have both ADHD and SAD, it’s important to seek a proper diagnosis. A doctor may use the Seasonal Pattern Assessment Questionnaire (SPAQ) to evaluate how your mood and behavior change with the seasons. They will look for patterns of depressive episodes that align with seasonal shifts.

Questions to Ask Yourself:

• Do you experience recurring depressive symptoms during the same season each year (usually fall and winter)?
• Does your mood improve when the season changes, typically in spring or summer?
• Have you noticed this seasonal pattern for at least two years?

Managing ADHD and SAD: Tailored Advice for Women

Managing both ADHD and SAD can feel overwhelming. Still, there are steps you can take to manage your symptoms more effectively, especially if you’re dealing with hormonal fluctuations or life stressors.

Track Your Hormonal Cycles

Your menstrual cycle can make both ADHD and SAD symptoms more intense. Track your cycle using an app or a journal to see when your symptoms worsen. This information will help you work with your healthcare provider to adjust your treatment plan during certain cycle phases.

Seek Support from Other Women

Connecting with other women who understand what you’re going through can be incredibly empowering. Look for support groups or online communities where you can share experiences and coping strategies for ADHD and SAD.

Practice Self-Compassion

Women often juggle multiple roles—caregiving, work, and household management—all while trying to stay emotionally stable. Slowing down, asking for help, and caring for yourself is okay. Be kind to yourself, and remember that this season will pass.

Action Steps to Manage ADHD and SAD

Take control of your well-being with these actionable steps:

• Track Your Hormonal Cycles: Use a period-tracking app or journal to note when your symptoms of ADHD and SAD worsen throughout your cycle. Discuss possible adjustments with your doctor during these vulnerable times.
• Try Light Therapy: Invest in a 10,000-lux lightbox and sit in front of it for 20-30 minutes each morning to regulate your circadian rhythm and boost serotonin levels. Please check with your doctor before doing this it can cause mania.
• Improve Your Sleep Hygiene: Establish a consistent sleep routine by going to bed and waking up at the same time each day. Avoid screens before bed, and create a calming environment.
• Exercise Daily: Engage in 30 minutes of exercise each day—preferably outdoors—to naturally increase serotonin levels and improve your mood and focus.
• Consult Your Healthcare Provider: Review your ADHD treatment with your doctor and discuss the possibility of adding treatments like Cognitive Behavioral Therapy for Insomnia (CBT-I) or vitamin D supplements during winter months.

Reflection Questions

• How do your ADHD and SAD symptoms change with the seasons?
• What strategies have worked best for you in managing both conditions?
• Are you noticing any patterns in your symptoms related to your hormonal cycle?

Conclusion

For women with ADHD, managing both SAD and ADHD during the winter months can feel overwhelming, but you don't have to face it alone. By implementing treatments like light therapy, improving sleep hygiene, and practicing self-compassion, you can reduce the impact of seasonal depression on your daily life. Prioritize your well-being, seek support, and work with your healthcare provider to adjust your treatment plan. With the right approach, you can regain control and thrive, even during the darkest months.

Sources

• Amons, P. J. T., et al. (2006). Seasonality of mood disorders in adults with lifetime ADHD. Journal of Affective Disorders, 91(2-3), 287-291.
• Jacobson, F. M., et al. (1987). Seasonal Affective Disorder: A Review of the Syndrome. American Journal of Public Health, 77(1), 57-60.
• McGee-Baratta, M. (2020). ADHD, Circadian Rhythms, and Seasonality. Journal of Psychiatric Research, 128, 43-49.
• Melrose, S. (2015). Seasonal Affective Disorder: Assessment and Treatment. Depression Research and Treatment.
• Rohan, K. J., et al. (2004). Cognitive-behavioral therapy vs. light therapy for seasonal affective disorder. American Journal of Psychiatry, 161(5), 853-859.