Seasonal Affective Disorder and Neurodivergence: Coping Strategies for Winter Depression
- Kaitlyn Boudreault
- Sep 19, 2024
- 5 min read
Updated: Jun 10
It seems like summer has disappeared in the blink of an eye. One moment, I was lounging on a beach, enjoying the sun, and the next, I'm reaching for a sweater as the cool weather sets in.
You may have heard the saying about autumn: it’s the season where you wear a sweater in the morning and regret it by afternoon.
But for many neurodivergent individuals, these environmental changes can significantly affect your emotions.
As the cooler weather and shorter days approach, you might start feeling low. The sadness can disrupt your daily life and functionality.
Alongside these feelings, you may experience seasonal depression symptoms such as changes in your sleep and appetite, emotional dysregulation, and fatigue.
This phenomenon is known as Seasonal Affective Disorder (SAD), and you’re not alone if you are experiencing it. Approximately 2-3% of Canadians experience SAD, while up to 15% of the population experiences what's commonly referred to as the winter blues.
If you are experiencing symptoms of SAD, there is help available. Consider consulting a Canadian depression therapist for support.
What Is Seasonal Affective Disorder (SAD)?
To understand seasonal affective disorder, it's important to first understand what depression is.
Depression is a mental health condition characterized by a prolonged low mood and a diminished interest in daily activities, accompanied by various symptoms, including changes in appetite, sleep disturbances, coordination issues, and difficulties concentrating.
Unlike fleeting feelings of sadness, depression tends to persist and can impair your functioning.
SAD is a type of depressive disorder that manifests when an individual experiences depressive symptoms during a specific season, with symptoms alleviating during other seasons.
For most people, this typically occurs during the winter months, with symptoms alleviating as daylight hours increase.
Common SAD Symptoms
SAD manifests differently in each individual, with varying symptoms and degrees of severity.
While some may experience symptoms in the winter and then have them subside in the spring, others may find their symptoms arise in the summer.
Regardless of when you experience SAD, common symptoms include:
Persistent feelings of sadness
Fatigue
Sleeping too much or too little
Eating too much or too little
Difficulty concentrating
Feelings of hopeless
Thoughts of death or a desire not to live
Causes of Seasonal Depression
Currently, there is no singular cause identified for seasonal affective disorder, and more research is needed to pinpoint specific factors.
However, it is understood that a combination of factors can contribute to SAD, including:
Melatonin: A hormone that regulates your sleep and mood. Higher melatonin levels in darker months can trigger sleepiness and depressive episodes.
Circadian Rhythm Disruption: Reduced sunlight during the winter months might impair circadian rhythm regulation, contributing to mood disorders.
Serotonin: This neurotransmitter plays a crucial role in mood regulation. Lower serotonin levels in the winter and fall may lead to seasonal depression.
Negative Thinking Patterns: Individuals who tend to experience neurodivergent traits, high stress, or anxiety may be more susceptible to developing SAD.
Risk Factors for Seasonal Affective Disorder
A risk factor is anything that increases the likelihood of developing a condition. For SAD, both environmental and genetic factors contribute to the risk. Here are some of the risk factors for seasonal affective disorder:
Being a woman
Having major depressive disorder or bipolar disorder
A family history of depression or other mental health conditions
Living far from the equator
Vitamin D deficiency
Living in areas with prolonged cloudy weather
Neurodivergence, including conditions like ADHD and autism
Neurodivergence and SAD
Neurodivergent individuals, such as autistic people and those with ADHD, often experience the world in unique ways, including how they respond to seasonal changes.
SAD itself can be considered part of the neurodivergent spectrum, and it frequently co-occurs with other neurodivergent conditions.
The changing seasons can influence mood, productivity, and energy levels, potentially exacerbating ADHD symptoms.
For example, inattention symptoms associated with ADHD may intensify during the winter months due to circadian rhythm disruptions, impacting focus and executive functioning.
Treatment for SAD
Treatment for seasonal affective disorder varies by individual and may include a combination of light therapy, psychotherapy, medication, and lifestyle strategies.
Neurodiversity-Affirming Therapy or Coaching
SAD impacts everyone differently. For some, day-to-day functioning remains manageable. ; For others, it may be severely impairing.
Neurodiversity-affirming therapy can provide personalized support that respects your unique identity and lived experience.
Blue Sky Learning embraces a neuroinclusive, affirming approach to therapy and coaching. They work collaboratively to identify your strengths and needs to design an environment that fosters well-being.
Blue Sky Learning also offers 20-minute free consultations. Use this how-to guide to prepare for your consultation.
Coping Strategies for Seasonal Affective Disorder (SAD)
Request Accommodations
Protected under disability legislation, like the AODA (Ontario) and the ADA (USA), accommodations, such as flexible work schedules or sensory-friendly spaces, can be requested if you are facing challenges in the workplace or classroom.
2. Increase Vitamin D Intake
Consume vitamin D-rich foods (cereals, orange juice, milk, fatty fish), take supplements, or use a SAD light. Vitamin D supports bone health, heart function, immune system regulation, and neuromuscular health.
3. Utilize a SAD Light
Light boxes simulate natural sunlight, and can help reduce melatonin (promoting sleep) while increasing serotonin (improving mood).
4. Engage in Joyful Activities
Isolating yourself can lower your mood. It may take your mind some time to adjust to the transition from the summer to the fall. Activities like nature walks, connecting with friends, or creative hobbies can boost dopamine and ease the summer-to-fall transition.
Establish a Routine
SAD can disrupt sleep patterns and appetite. Structure can support neurodivergent minds by improving sleep hygiene, appetite, and focus.
6. Set Realistic Expectations
Neurodivergent individuals often navigate a world designed for neurotypicals, which can be exhausting. Try not to compare yourself to neurotypical standards and set goals that align with your capacity and values.
7. Acknowledge your Feelings and Practice Self-Kindness
Self-compassion, a concept pioneered by Dr. Kristin Neff, involves treating yourself as you would treat a friend in a similar situation. If you’re experiencing sadness, use affirmations like: “This feeling is temporary. I’ve coped before, and I will cope again.”
8. Build a Supportive Circle:
Your mood is significantly affected by feelings of connection. Create a community of people who understand your neurodivergent experiences and support your mental health journey by creating a safety plan.
9. Incorporate Self-Care Practices:
Examples include:
Regular movement or exercise
Listening to music or sound therapy
Daily time in nature
Self-compassion or mindfulness practices
Social connection
Book a Free Consultation with Blue Sky Learning
If you suspect that you or someone you know is experiencing seasonal affective disorder, know that support is available.
Coping daily can be overwhelming, but therapy or coaching can be a meaningful step forward. Book your free 20-minute consultation by emailing hello@blueskylearning.ca or by following the link below.
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