Seasonal affective disorder (SAD) is a form of depression that occurs in the darker, colder months of the year. Individuals with ADHD may be more likely to experience this condition.

If you have attention deficit hyperactivity disorder (ADHD), you may have noticed feelings of sluggishness or general sadness in the darker, colder months. While it’s typical to feel a little worse in the winter, these feelings may be symptoms of seasonal affective disorder (SAD).

Other symptoms may include:

  • difficulty falling asleep or waking up
  • low motivation
  • avoiding social events
  • feeling irritable, down, depressed, anxious, or hopeless

If you feel this way, you’re not alone: up to 30% of individuals with ADHD may experience this condition, with women at a higher risk than men.

Help is out there

If you or someone you know is in crisis and considering suicide or self-harm, please seek support:

  • Call or text the 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
  • Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
  • Not in the United States? Find a helpline in your country with Befrienders Worldwide.
  • Call 911 or your local emergency services number if you feel safe to do so.

If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.

If you’re not in the same household, stay on the phone with them until help arrives.

A 2025 study found that individuals with ADHD may be more likely to experience changes in mood in accordance with the seasons. This study also found that sleep patterns and body weight may change seasonally as a result.

However, the changing of the seasons can also impact your ADHD symptoms. For instance, you may experience heightened symptoms of inattention during the colder months.

With the days growing shorter, you may be exposed to less natural light. This can disrupt your circadian rhythm, which may, in turn, lead to decreased focus and memory. If you have ADHD, you may already have difficulty falling or staying asleep, and this added layer of the seasons changing can compound it.

Additionally, SAD can also affect the levels of serotonin in your body; lower levels of serotonin may be associated with an increase in ADHD symptoms.

If you are experiencing symptoms of SAD, speak with the individual administering your ADHD treatment—this can be your therapist or psychiatrist. They can assess whether your ADHD treatment is still effective and prescribe treatment for SAD, if needed.

One treatment for SAD is light therapy. This requires the use of a special light box or lamp. Simply sit in front of the box for 30 minutes each morning. Check with your doctor before starting light therapy.

It is important to follow your doctor’s recommendations for using the light box. Using it for too long before you are ready could lead to adverse effects, like headaches.

Light therapy should be initiated in the early fall to be most effective.

Aside from light therapy, there are a few other alternatives for SAD, including lifestyle changes you can make on your own. These can include:

  • Exercising regularly. While research on exercise in SAD is limited, it has been found to be effective. Moreover, exercise can improve symptoms of ADHD. It is recommended that adults obtain 30 minutes of exercise per day. However, if you find it difficult to meet the full 30 minutes, even just 10 minutes of exercise can be beneficial.
  • Spending more time outside. Try to get as much natural sunlight as possible. A brief walk outside during lunch can help.
  • Maximizing natural light indoors. Try to let as much natural light into your spaces as possible. Sit near the window to work.
  • Eat a balanced diet, focusing on fruits and vegetables.
  • Limit or remove alcohol and other substances from your diet. Alcohol and other substances can have a depressive effect on the nervous system.

Additionally, if you are prescribed antidepressants, you may speak with your doctor about increasing the dose during the colder months. It is essential that you discuss this with your doctor: do not attempt to adjust your medication dosage on your own.

If you have ADHD, you may be at an increased risk for seasonal affective disorder, or SAD. This can look like feeling more down, irritable, and fatigued during the winter months, among other symptoms.

Some ways to treat SAD include light therapy and other lifestyle modifications, such as incorporating regular exercise and maximizing natural light in your living space.