We're fast approaching the shortest day of the year. The good news is that soon every day will have more daylight than the last. The bad news is we're still months away from the long days of summer. All that darkness can add up, taking a toll on our well being, and making symptoms of ADHD even worse. 

Seasonal Affective Disorder, also known as SAD, often leads to emotion dysregulation, difficulties concentrating, and listlessness. Sounds a lot like ADHD, doesn't it? People who suffer from SAD also can show signs of depression, and sometimes even lose interest in their favorite activities.

Neurodiverse people, especially those with ADHD, are more likely than neurotypical people to experience SAD according to recent studies. About 3% of the general population suffers from SAD, but nearly 1 in 3 people with ADHD are likely to show symptoms. 

That means winter months can be especially hard on neurodiverse people, but here are some tips for coping: 

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👩‍⚕️ Check-in with your ADHD Specialist

You should regularly assess the effectiveness of any treatment plan, but in dark months when SAD presents itself, your doctor may have additional treatments available to help you through the period. 

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🧘‍♀️ Boost your usual support routines

Exercise, avoiding caffeine, sleeping regularly, and eating a healthy diet are typically recommended for managing ADHD symptoms. It's good advice, even if we can't always be successful following all these guidelines. However, by paying particular attention to these supports during the darkness months can offset the onset of symptoms. 

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🌞 Invest in a Sunlight 

Artificial sunlamps designed to mimic the natural rays of the sun have proven effective at warding off SAD. The devices help regulate melatonin, a hormone responsible for sleep-wake cycles, and serotonin, a mood regulator. 

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🚶 Take a Walk in the Middle of the Day

Light exercise can help boost your mood and energize you, both helping maintain natural sleep-wake cycles. And walking during the day can also expose you to the scant available daytime sun. 

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✈️ Fly South

If you can afford to take a trip, visit part of the world on the opposite side of the globe. When the northern hemisphere is experiencing winter, the sun shifts positions, bringing summer to the southern hemisphere. If you can't go that far afield, heading towards the equator, where shifts in the orientation of the sun are smaller, can have a similar effect. 

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While people with ADHD are more likely to experience Seasonal Affective Disorder, the symptoms can manifest in anyone – and the same helpful hints will apply to them as well. 

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