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.

Individuals with ADHD are genetically predisposed to being late chronotypes, meaning they often go to bed later and wake up later. This delayed sleep cycle can exacerbate SAD symptoms, as shorter daylight hours in winter further reduce exposure to sunlight, which is crucial for regulating serotonin and circadian rhythms. Dr. Sandra Kooij has found that 80% of ADHD individuals are late sleepers, which significantly contributes to increased SAD symptoms in winter months.

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

Quiz: Do You Struggle with Both ADHD and SAD?

  1. Do you notice a significant change in your mood during the winter months?

    A. Yes, I feel more down and have less energy.
    B. No, my mood stays consistent.
    C. Sometimes, but not every year.

  2. Do you find it harder to focus during certain seasons, particularly in winter?

    A. Yes, focusing is much harder during winter.
    B. No, my focus is consistent year-round.
    C. I haven't noticed a difference.

  3. Have you experienced increased fatigue and a need for more sleep during winter?

    A. Yes, I sleep more during winter but still feel tired.
    B. No, my sleep needs are consistent throughout the year.
    C. I sleep more, but it doesn’t always impact how I feel.

  4. Do you struggle with increased cravings for carbohydrates or weight gain during winter?

    A. Yes, I crave carbs a lot more in winter.
    B. No, my eating habits remain the same.
    C. Occasionally, but not always.

  5. Does your mood improve when spring and summer arrive?

    A. Yes, I feel much better when the days are longer and sunnier.
    B. No, I don't notice any difference.
    C. Sometimes, but not drastically.

  6. Do you experience sleep disturbances, such as difficulty falling asleep or waking up late?

    A. Yes, I often have trouble falling asleep and wake up late.
    B. No, my sleep patterns are consistent.
    C. Occasionally, but it doesn’t affect me too much.

  7. Have you been experiencing these patterns for at least two years?

    A. Yes, I’ve noticed these patterns for multiple years.
    B. No, this is new for me.
    C. I’m not sure.

Please note: This quiz is for informational purposes only and is not a substitute for professional medical advice. If you have concerns about your mental health, please consult a healthcare provider.

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