For many, the winter months bring a sense of melancholy or fatigue. But for adults with ADHD and autism, the challenges associated with the colder season can be even more pronounced. Seasonal changes can trigger a range of emotional and behavioural struggles, leading to feelings of isolation, irritability, and exhaustion. Understanding the connection between seasonal depression, ADHD, and autism is key to managing these effects and building effective coping strategies.

What is Seasonal Depression?

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that occurs at specific times of the year, typically in winter when days are shorter and sunlight exposure is limited. Symptoms include low mood, decreased energy levels, increased irritability or anxiety, difficulty concentrating, changes in sleep patterns, and social withdrawal. While seasonal depression affects many people, those with neurodivergent conditions such as ADHD and autism may experience more intense symptoms due to their specific neurodevelopmental profiles. Research from the World Health Organisation (WHO) has shown that people with neurodevelopmental disorders are more vulnerable to the effects of seasonal changes, including light exposure and routine disruption.

Why Winter Can Feel Harder for ADHD and Autistic Adults

1. Disrupted Routine and Environmental Changes
   Routine disruption is a common trigger for individuals with ADHD and autism. Both conditions thrive on structure, predictability, and consistency. The winter months often bring disruptions, such as changes in work or school schedules, family gatherings and social events, lack of sunlight, which can affect sleep and circadian rhythms, and increased noise and sensory input from holiday activities or weather changes. For autistic individuals, changes in routine or unfamiliar environments can lead to heightened anxiety, meltdowns, or shutdowns. Similarly, for adults with ADHD, the lack of structure and increased distractions can impair focus, productivity, and emotional regulation. NICE guidelines suggest that such disruptions contribute significantly to emotional dysregulation in neurodivergent individuals.
2. Lack of Sunlight and Vitamin D Deficiency
   A decrease in sunlight exposure is one of the core reasons why people feel more tired, depressed, or anxious during the winter months. This is particularly impactful for neurodivergent individuals, who often experience heightened sensitivities to environmental changes. Reduced sunlight can also lead to vitamin D deficiency, which has been linked to both depression and cognitive impairments. For ADHD adults, the lack of sunlight can exacerbate symptoms and affect overall mood. Additionally, the sensory overload that comes from winter conditions (e.g., poor lighting, loud environments) can increase stress and overwhelm. Studies from NHS England and APA have shown that limited daylight and vitamin D deficiency are strongly correlated with worsening depressive symptoms in neurodivergent individuals.
3. Sensory Sensitivities and Overload
   Winter often brings sensory overload, a common experience for many with autism. This overload can include the sensation of being too cold or too hot due to layering clothes, the sensory experience of noisy heaters, winter clothing, or winter sports activities, and bright lights in shopping areas, street decorations, and holiday events. For autistic individuals, sensory overload can lead to heightened anxiety, emotional dysregulation, and difficulty processing daily experiences. Similarly, the unpredictability of weather conditions and the overstimulation from busy holiday environments can result in sensory overload, leading to meltdowns or shutdowns. Royal College of Psychiatrists (RCPsych) confirms that sensory overload is a significant contributor to distress in autistic individuals during the winter months.
4. Social Pressure and Isolation
   The festive season often amplifies social pressure, which can be difficult for adults with ADHD and autism who struggle with social interactions. Autistic individuals, in particular, may find social expectations around the holidays to be overwhelming. The pressure to attend gatherings, engage in small talk, or maintain a “festive spirit” can feel exhausting and isolating. Additionally, the holidays may bring a sense of social isolation for those with ADHD, as the pressure to meet social expectations can overwhelm their capacity to manage their time, emotions, or attention. NICE guidelines highlight that social pressure during holidays can increase stress levels and worsen symptoms in individuals with neurodevelopmental conditions.
5. Increased Anxiety and Stress
   For both ADHD and autistic individuals, the winter months often lead to an increase in anxiety and stress. The combination of shorter days, increased social demands, and disrupted routines can create a perfect storm for heightened anxiety. For adults with ADHD, the challenges of managing emotions and staying organised can feel more intense during this time. The constant push to “keep up” with seasonal obligations, combined with internalised pressure to manage holiday-related tasks or expectations, can create feelings of inadequacy or failure. For autistic adults, this stress is often compounded by a difficulty in communicating their needs, leading to frustration and burnout. Research from The British Psychological Society (BPS) has shown that anxiety levels can increase significantly during the winter months for neurodivergent individuals.

What Can Help: Coping Strategies for ADHD and Autistic Adults

While seasonal depression can feel overwhelming, some strategies can help neurodivergent adults manage their symptoms during the winter months.

1. Maintain Structure and Predictability
   Creating a predictable routine during the winter months can help reduce anxiety and stress. This includes setting regular sleep schedules, planning meals, and having structured downtime. For autistic individuals, maintaining as much consistency as possible can help alleviate the stress of change. Professional guidance from clinical psychologists can provide tailored advice for managing routine disruptions.
2. Maximise Sunlight Exposure
   Even during the darker months, it’s important to maximise exposure to natural light. Spend time outdoors during daylight hours or invest in a light therapy box, which can help simulate sunlight and reduce symptoms of seasonal depression. For adults with ADHD, incorporating outdoor activities can also help improve mood and concentration. Studies from NHS Inform indicate that sunlight exposure significantly reduces depressive symptoms in neurodivergent individuals.
3. Create Sensory-Friendly Spaces
   Creating a sensory-friendly space at home or work can help manage sensory overload. Soft lighting, noise-cancelling headphones, or quiet rooms can create a calming environment. Reducing sensory stimulation, especially during the holiday season, can make a significant difference in reducing stress. For autistic individuals, making their environment more predictable and comfortable can provide significant relief.
4. Practice Self-Care and Stress Management
   Mindfulness, relaxation exercises, and self-compassion can help manage the heightened anxiety that often accompanies the winter months. Engaging in stress-relieving activities such as yoga, deep breathing, or simply taking time for self-care can have a profound impact on emotional well-being. Cognitive behavioural therapy (CBT) has also been shown to help neurodivergent individuals manage anxiety and stress effectively.
5. Reach Out for Support
   Finally, it’s important to remember that support is available. Whether it’s through professional help, support groups, or trusted family members, reaching out for help during difficult times is crucial. For adults with ADHD and autism, therapy focused on coping strategies, anxiety management, and emotional regulation can make a significant difference. NICE guidelines recommend early intervention and tailored support to help manage the impact of seasonal changes on mental health.

Conclusion

The winter months can be especially difficult for adults with ADHD and autism, with seasonal depression, sensory overload, social pressure, and disrupted routines exacerbating existing challenges. By recognising the unique struggles that neurodivergent individuals face during this time, we can provide better support and coping strategies that reduce stress and improve well-being. Seeking professional help, maintaining structure, and implementing self-care strategies are all key to managing the impact of seasonal changes on mental health. By understanding the connection between neurodiversity and seasonal depression, we can make winter more manageable and less isolating for those who need it most.