Seasonal Affective Disorder (SAD) and neurodiversity: a complex intersection
Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific seasons of the year. Winter, darker mornings and earlier evenings can create this feeling. Symptoms like low mood, fatigue, increased desire for sleep and overreacting characterise it. While SAD can affect anyone, it may be more impactful for individuals who have neurodivergent traits.
SAD impacts around 2 million people in the UK each year*.
Why Seasonal Affective Disorder (SAD) may be more common in neurodivergent individuals?
Sensory overload
Some individuals with neurodivergent traits experience sensory overload, this means they’re more sensitive to light, smell, taste and other senses. SAD can further increase this sensitivity, meaning that the impact of reduced sunlight can have a huge impact on your ability to operate effectively.
Social challenges
Some individuals with neurodivergent traits have social challenges. SAD can exaggerate these challenges, making it even more difficult to connect with others. Therefore, when an individual has to mask and use strategies to operate effectively in social situations, it can be an uncomfortable experience making them exhausted.
Routine changes
SAD can be triggered by changes in routine. Neurodivergent individuals often rely on routines or strategies for living well and changes in these routines can be derailing, meaning that they’re thrown off course and end up in a situation where they’re unable to operate effectively. This can cause considerable anxiety and complexity in terms of carrying out day-to-day tasks and operating effectively.
What does this look like?
Increased symptoms
SAD can intensify existing symptoms of neurodivergence, such as anxiety, depression or difficulty focusing. This means that things are taken to a new level and can often create challenging situations for individuals who have built effective strategies that are no longer fit for purpose.
Social isolation
With low mood and fatigue associated with SAD, it can make it harder for neurodivergent individuals to participate in social activities, leading to feelings of isolation.
Sleep disturbances
SAD can disrupt sleep patterns, which can further worsen symptoms of neurodivergence. Without enough sleep, many of us struggle to function well, but if your body needs more sleep to operate effectively, SAD can make life incredibly challenging.
Difficulty with routine
SAD can make it challenging to maintain a consistent routine, which can be particularly difficult for neurodivergent individuals who rely on routines for stability. For example, some individuals enjoy waking up in the light, which helps get their bodies going. This can be tricky if that light is no longer there, especially in the mornings. In addition, you may need exercise to start the day well, and it may not feel safe to go outside because it’s dark. Your motivation levels can drop, and this will impact your ability to operate effectively.
Coping Strategies for Seasonal Affective Disorder and Neurodivergence
Light therapy
Exposure to bright light can help regulate mood and reduce SAD symptoms. This can be done using lamps; for example, daylight lamps have been successful for some people when waking up.
Regular exercise
Physical activity can boost mood and energy levels. Making exercise a non-negotiable is often important and building regular exercise into your daily routine can be effective. This may be at the beginning of the day to get it out of the way, or alternatively exercising at lunchtime when there’s natural daylight. Neglecting regular exercise can often be a downward spiral to not being able to cope well.
Healthy diet
Eating a balanced diet can help improve overall well-being. Food plays a vital role in our lives, but for some people with neurodivergent traits, getting the right foods, especially a balanced diet, is essential. This can also help us combat SAD, for example, foods that are high in carbohydrates can give us an afternoon slump in energy.
Social support
Connecting with others can provide emotional support and reduce feelings of isolation. Connecting with others allows them to understand what’s going on with you and that can often be helpful. As I’ve learned through working with different people, we usually find it hard to turn up for ourselves, but it’s easy to turn up for someone else, so partnering with a friend, family or even a coach to stay accountable could be helpful.
It’s important to remember that everyone’s experience of SAD is unique, but that doesn’t mean we can’t work out how to move forward effectively.
If you’re finding Seasonal Affective Disorder (SAD) difficult, it’s a good idea to contact your GP to explore available support options, however, if you’re hesitant or feel more comfortable discussing it in another setting, that can be beneficial too. If you think talking with us might help, whether for yourself or someone in your workplace, feel free to reach out. Together, we can assess whether our support would be helpful for your situation.
