Springing out of the winter blues and into the sunshine: Shed the SAD-ness off once and for all

As the seasons change and daylight hours shrink, many of us will inevitably notice a dip in our mood, energy and most importantly - motivation.  This is called Seasonal Affective Disorder (SAD) with ADHD these effects can feel amplified due to the struggles we already have managing and maintaining the conditional in general.

Living with ADHD already means managing emotional intensity, fluctuating motivation and nervous system sensitivity. Adding a sprinkle of SAD into the mix can mean that functioning can feel much harder, however there’s a silver lining! By understanding what’s happening you can support your nervous system – hopefully making all the difference!

So, what is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, most commonly occurring in autumn and winter. It’s linked to reduced exposure to natural light, which affects circadian rhythms, serotonin levels, and melatonin production — all of which influence mood, sleep and energy (National Institute of Mental Health [NIMH], 2023).

Some symptoms are:

• Persistent low mood or emotional numbness

• Fatigue and low energy

• Difficulty concentrating

• Changes in sleep and appetite

• Increased anxiety or irritability

• Social withdrawal

To note: SAD is recognised as a legitimate mental health condition, not a lack of resilience or motivation (NIMH, 2023).

How can SAD Can Affect People with ADHD?

People with ADHD may be more susceptible to the effects of SAD due to the nature of our condition. Research suggests higher rates of seasonal mood variation and depressive symptoms in individuals with ADHD compared to the general population. (Levitan et al., 2006).

Eureka moment! - This overlap makes sense right? 

Due to the fact that ADHD is closely linked to:

• Dopamine dysregulation (affecting motivation)

• Circadian rhythm differences

• Emotional regulation challenges

Another aspect that can influence SAD & ADHD is the reduced daylight and disrupted sleep cycles. This can further impair existing symptoms such as: executive functioning, emotional regulation and energy levels. (Shaw et al., 2014).

In short, we can clearly see how SAD can intensify ADHD symptoms, which makes daily life feel more exhausting and meh...however there is a way out!

Here are some tips:

Self-Regulation – this is a non-negotiable for us ADHDers!!

Self-regulation is the ability to manage emotional, cognitive and physiological states — which as we know is a core challenge when living with ADHD  and key to note that this is not a personal failing (Barkley, 2015). When SAD is added to the mix, nervous system dysregulation can significantly reduce our ability to function and cope.

Research shows that emotional dysregulation plays a central role in ADHD impairment across the lifespan (Bunford et al., 2017). Supporting regulation isn’t optional — it’s fundamental.

For ADHD babes especially by prioritising self-regulation, we can allow ourselves to:

• Respond to low mood with compassion rather than shame

• Prioritise rest, hydration and regular eating patterns

• Recover from emotional stress

• Implement strategies to help reduce overwhelm and burnout

Recognise When You’re Feeling Dysregulated

Awareness is the first step - you can’t support yourself if you don’t notice what’s happening!

Signs of SAD-related dysregulation may include:

• Increased irritability or emotional sensitivity

• Brain fog or difficulty concentrating

• Restlessness paired with exhaustion

• Wanting to withdraw or shut down

Research highlights that ADHDers may struggle with interoceptive awareness (noticing internal bodily states) making intentional self-check-ins especially important (Craig, 2009).

Simply naming what’s happening — “I think SAD is affecting me right now” — can reduce self-blame and allow for earlier intervention, which as we know is key.

Get Moving!

Physical movement is one of the most evidence-based ways to regulate the nervous system and improve mood.

One days that feel particularly heavy light movement may be a good option. This can include walking, Yoga or Pilates - this has been shown to reduce anxiety and improve emotional regulation, particularly on low-energy days (Sharma et al., 2006).

For the more energy filled days more vigorous exercise may be a good option. This can include: running, strength training or dance classes, this can further boost dopamine and serotonin levels, improving mood, motivation and ADHD symptoms (Hoza et al., 2016). 

Activities that stimulate both mind and body are especially beneficial for ADHDers, but it’s vital to remember that the goal shouldn’t be for intensity — but regulation.

Do Something Productive or Creative

Engaging in meaningful or creative tasks can help counter low mood by increasing feelings of accomplishment and agency. Research shows that behavioural activation — doing small, purposeful activities — is effective in reducing depressive symptoms (Dimidjian et al., 2011).

For ADHDers, tangible outcomes are particularly motivating due to dopamine-reward pathways (Volkow et al., 2011). 

This could look like:

• Creative expression (art, writing, music)

• Tidying a small space

• Working on a passion project

Even small wins can boost energy and elevate ones’ mood!

Talk to People You Trust

Social connection is a powerful regulator of the nervous system. Studies show that perceived social support buffers against depressive symptoms, including seasonal depression (Hawkley & Cacioppo, 2010).

Sharing how you’re feeling — without needing solutions — can reduce emotional load and shame. ADHDers often internalise struggles; speaking them aloud can be profoundly regulating.

Seek Professional Support if Needed

Therapy is an evidence-based treatment for both SAD and ADHD. Cognitive Behavioural Therapy (CBT), in particular, has been shown to reduce SAD symptoms and support emotional regulation (Rohan et al., 2015).

Seeking professional help isn’t a failure — it’s proactive nervous system care.

Take It Easy — One Day at a Time

Finally, it’s important to honour seasonal energy shifts. Research suggests that rest, routine flexibility, and reduced pressure are protective factors against burnout and depression (NICE, 2018).

Taking each day as it comes isn’t giving up — it’s regulating.

Final Thoughts

SAD can make ADHD feel heavier, louder, and harder to manage, but with awareness, regulation, and support, it’s possible to move through the darker months with more compassion and stability.

You are not broken, you're already trying to constantly adjust yourself and your nervous system in a neurotypical world, that in itself is a task and a half! Now when trying to manage SAD as well? An extreme sport for sure! This is due to the fact that  you and your ADHD brain are responding to real life conditions, in real time – your holistic being deserves, kindness, love and all the care you can give by listening to your body and what it needs.

Written by @iamsarahrutendo 

Reference List

• Barkley, R. A. (2015). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and Treatment. Guilford Press.

• Bunford, N., Evans, S. W., & Langberg, J. M. (2017). Emotion dysregulation in ADHD. Journal of Attention Disorders, 21(9), 744–754.

• Craig, A. D. (2009). How do you feel? Interoception and the sense of the physiological condition of the body. Nature Reviews Neuroscience, 10(1), 59–70.

• Dimidjian, S., et al. (2011). Behavioral activation for depression. Clinical Psychology: Science and Practice, 18(2), 130–145.

• Hawkley, L. C., & Cacioppo, J. T. (2010). Loneliness matters. Health Psychology, 29(2), 123–130.

• Hoza, B., et al. (2016). Physical activity interventions for ADHD. Journal of Abnormal Child Psychology, 44, 655–667.

• Levitan, R. D., et al. (2006). Seasonal mood variation in ADHD. Journal of Psychiatry & Neuroscience, 31(4), 261–268.

• National Institute of Mental Health (2023). Seasonal Affective Disorder.

• NICE (2018). ADHD: diagnosis and management.

• Rohan, K. J., et al. (2015). CBT vs light therapy for SAD. American Journal of Psychiatry, 172(9), 862–869.

• Shaw, P., et al. (2014). Emotion dysregulation in ADHD. American Journal of Psychiatry, 171(3), 276–293.

• Volkow, N. D., et al. (2011). Motivation deficit in ADHD. Biological Psychiatry, 69(12), 1128–1134.