Seasonal Affective Disorder: How It Affects Neurodiverse Folks and Those with Chronic Illness (and What You Can Do About It)
Winter can feel overwhelming with its shorter days, grey skies, and biting cold. For many, it brings Seasonal Affective Disorder (SAD), a type of depression linked to seasonal changes. If you're neurodivergent or living with a chronic illness, managing SAD can feel especially challenging.
This guide explores what SAD is, why it impacts neurodivergent and chronically ill individuals more intensely, and natural strategies to lighten its effects.
What is SAD and Why Does It Impact Neurodiverse and Chronically Ill People More?
SAD is a form of depression triggered by reduced sunlight during autumn and winter. Less sunlight can disrupt your body’s circadian rhythms, affect your serotonin levels, and knock your vitamin D production off balance. The result? Low mood, fatigue, trouble concentrating, and even physical aches. Some of us feel also feel less motivated and wanting to hibernate under a blanket until spring! We might ask ourselves “how can I increase my motivation and improve my mood?”
For neurodivergent individuals, such as those with autism or ADHD, or people managing chronic conditions like fibromyalgia, SAD can amplify existing struggles. Many of us already have sensitive systems – disrupted sleep, sensory sensitivities, or chronic pain – which can make it harder to bounce back when a seasonal change hits. Plus, the energy needed to manage day-to-day life might already be running on a tight budget.
How to Lighten the Load: Tips for Managing SAD
The good news is that there are plenty of ways to ease the effects of SAD, and many of them are natural and gentle. Here are some tips to help you feel more grounded and energised during the darker months:
1. Let There Be Light ☀️
Natural light and artificial lighting solutions can be powerful tools in managing seasonal affective disorder (SAD), particularly for individuals who are neurodivergent or living with chronic illnesses. Exposure to natural daylight, even on overcast days, can significantly uplift mood by stimulating the production of serotonin, a hormone that enhances feelings of well-being.
A brief walk during daylight hours not only increases exposure to sunlight but also provides a gentle form of physical activity, further supporting mental health. If you have limited access to natural light, try some light therapy by using a SAD lamp – it can be transformative. These lamps, emitting at least 10,000 lux, mimic the effects of sunlight, helping to regulate circadian rhythms and alleviate symptoms when used consistently each morning for 20–30 minutes. I use mine whilst eating my breakfast and again about 3 pm for a short while.
Additionally, creating a soothing indoor evening environment with warm, soft lighting can provide emotional comfort – why not try candles or fairy lights? While not a substitute for natural or therapeutic light, these ambient lighting options can help foster a sense of safety and calm, making them particularly beneficial for individuals managing heightened sensitivities or stress.
2. Nourish Your Body 🍌
During the darker months, when sunlight is scarce, thoughtful dietary choices and supplements can play a key role in managing seasonal affective disorder (SAD), especially for those with neurodivergence or chronic illnesses. Boosting vitamin D levels is crucial, as this nutrient, often synthesised through sunlight, is essential for mood regulation. A vitamin D3 supplement can help bridge the gap caused by limited sunlight exposure, but please make sure to consult your doctor first.
In addition to supplements, focusing on mood-boosting foods can enhance emotional well-being. Ingredients rich in omega-3 fatty acids, such as mushrooms and chia seeds, support brain health, while magnesium-rich options like leafy greens, nuts, and dark chocolate can help reduce anxiety. B vitamins, found in bananas, oats, and eggs, further aid in energy and mood balance. (You can also read about how ‘Buddha bowls’ can support with this here)
Warm, comforting meals, such as hearty soups, stews, and herbal teas, provide not only physical nourishment but also a grounding sense of solace during colder months, making them particularly helpful for easing stress and promoting emotional stability.
You can also de-stress your body and improve your magnesium intake by taking regular Epsom salt baths with some lavender oil before bed - it is a great way to wind down at the end of the day for those who have trouble sleeping due to their ADHD or anxiety.
3. Move, But Gently 🚶🏽♂️
Exercise is a proven way to boost endorphins and improve mood, making it a valuable tool in managing seasonal affective disorder (SAD). However, for individuals dealing with chronic pain, fatigue, or neurodivergent sensitivities, it’s important to approach movement with care and flexibility. Gentle activities like Yin yoga or simple stretching can be highly effective, promoting relaxation, reducing stress, and enhancing overall well-being without overtaxing the body.
Short walks, especially during the morning or midday sun, provide the added benefit of natural light exposure, which further supports mood regulation. Even on days when energy is low, small actions such as standing by a window, stretching your arms toward the sky, and taking a few deep breaths can make a meaningful difference.
These moments of mindful movement connect you to your body and the environment, offering a sense of lightness and renewal. The key is to know your limits while embracing the positive effects that even small bursts of movement can bring to your mental and emotional health.
4. Honour Your Rhythm 🛌🏽
Winter often brings a natural dip in energy levels, and rather than resisting it, embracing this slower pace can be both restorative and nurturing. Consider it nature's way of encouraging you to rest and recharge and being your very own reminder to pace!
Allowing yourself extra sleep or indulging in cosy, relaxed evenings can help you align with the season’s rhythms, fostering a sense of peace and balance. Creating a warm, comforting environment at home can further enhance this experience. Have you thought of trying a weighted blanket? They can provide a calming, cocoon-like sensation, offering gentle pressure that may reduce stress and promote deeper relaxation.
These small acts of self-care are especially beneficial for those with neurodivergence or chronic illnesses, as they honour the body's need for rest while supporting emotional well-being. By leaning into this slower pace, you’re giving yourself permission to prioritise your mental and physical health during the winter months. This, in turn, will help you support yourself to reduce your chances of autistic meltdown, autistic burn out, a chronic illness flare up, or having ADHD overwhelm.
5. Use Your Senses 👃🏽
Incorporating sensory practices like aromatherapy and sound into your daily routine can be a powerful way to lift your mood and combat seasonal affective disorder (SAD). Essential oils, such as lavender, citrus, or frankincense, are known for their therapeutic properties. Lavender can promote relaxation, citrus oils are invigorating and uplifting, and frankincense helps foster a sense of calm and focus. My favourites are lime and bergamot! Adding a few drops of these oils to a diffuser fills your space with soothing scents while incorporating them into a warm bath creates a deeply relaxing and restorative experience. Add Epson salts for extra magnesium to support yourself in stressful times!
Music and sound also play a vital role in shaping mood and energy. Create a Spotify or Deezer playlist of uplifting or calming tunes that resonate with you, or explore the grounding effects of nature sounds, such as rainfall, ocean waves, or birdsong – there are a wealth of resources on YouTube! These sensory elements not only enhance your environment but also help reduce stress and foster emotional balance, making them especially beneficial during the darker, colder months. This playlist could be one to add to your Dopamenu!
6. Build a Support System 💘
Talking about your feelings and connecting with others can be incredibly healing, especially when managing the challenges of seasonal affective disorder (SAD). Sharing your thoughts and emotions with trusted friends, a coach, or a therapist can provide much-needed relief. My clients find that the simple act of being heard without judgment can help lighten the emotional load and foster a sense of connection and validation needed in these darker months. Beyond one-on-one conversations, joining a supportive community can offer additional benefits.
Online spaces dedicated to individuals with shared experiences of ADHD, autism, chronic illness, or SAD provide a unique platform for understanding and camaraderie. Engaging with people who truly relate to your struggles can be both empowering and comforting, reminding you that you’re not alone. Whether through heartfelt conversations or finding solidarity within a community, these connections can help build resilience and support during the darker months.
A Final Note: Be Gentle with Yourself
Winter isn’t just a season – it’s a shift in your environment and your body’s needs. If you’re feeling the weight of SAD, remember that it’s okay to need extra support. Your body and mind are doing their best, and small, intentional changes can make a big difference.
Take things one day at a time. Sip your favourite tea, wrap yourself in a blanket, and know that brighter days are ahead – both literally and figuratively.
If you would like to discuss how S.A.D impacts your neurodivergence and chronic illness or to start a coaching programme with me, please book a free discovery session using the button below to see if we are a good fit.
Further Reading and Resources
Seasonal Affective Disorder (SAD):
NHS Seasonal Affective Disorder (SAD)
A comprehensive guide from the UK National Health Service about SAD, its symptoms, and treatments.
Mayo Clinic: Seasonal Affective Disorder (SAD)
A trusted resource for understanding the causes, risk factors, and therapies for SAD.
Neurodivergence Resources:
ADDitude Magazine: Seasonal Depression and ADHD
Practical advice tailored to managing seasonal depression alongside ADHD symptoms.
Mental Health Resources:
Mind UK: SAD Resources
A mental health charity offering practical advice and support for those experiencing SAD.
Psychology Today: Light Therapy for SAD
An overview of light therapy as a treatment for SAD and other mood disorders.
Vitamin D and Nutrition:
Harvard T.H. Chan School of Public Health: Vitamin D and Health
Evidence-based insights into the role of vitamin D in health, including mood regulation.
Please Note:
This website is provided for informational purposes only and does not constitute providing medical advice or professional services. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment.
Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition before making changes. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
