ADHD and Seasonal Affective Disorder: Coping with Scotland’s Dark Winters
ADHD and Seasonal Affective Disorder: Coping with Scotland’s Dark Winters
Living in Scotland means we get to enjoy stunning landscapes, rich culture, and, yes, some pretty dark and chilly winters. If you have ADHD and find the short days challenging, you are not alone. The combination of ADHD and Seasonal Affective Disorder (SAD) can make this season feel like an uphill battle. Still, there are practical ways to navigate it.
Here are some tips to help you stay energised, focused, and in good spirits during Scotland’s darker months:
Let Light In—Even When It’s Limited
Light plays a crucial role in regulating our mood and energy levels. Here are a few strategies to get your daily dose of light:
Invest in a light therapy box: These devices mimic natural daylight and can boost serotonin levels. Use one in the morning for about 20-30 minutes to help start your day on the right foot.
Make the most of daylight hours: Try to get outside for a walk, even if it’s cloudy. Natural light, even on a grey day, is better than artificial light.
Open curtains and blinds early: Let in as much natural light as possible during the day.
2. Stick to a Routine
ADHD can make routines challenging, but they are incredibly grounding during winter. A predictable structure helps counteract low energy and feelings of overwhelm.
Set consistent wake-up and bedtime hours: Regular sleep patterns support your mental health and concentration.
Plan your day the night before: A simple to-do list or schedule can help you start your day purposefully and reduce decision fatigue.
Use timers and reminders: Gentle prompts for meals, work breaks, or exercise can keep you on track without feeling pressured.
3. Prioritise Movement
Exercise is a game-changer for ADHD and mood regulation. It releases endorphins and helps with focus, even when motivation feels low.
Find something you enjoy: Whether dancing in your living room, doing yoga, or taking a brisk walk along the beach, moving your body matters more than how you do it.
Make it social: To combine exercise with social interaction, join a fitness class, find a walking buddy, or participate in a community activity.
Break it down: If committing to 30 minutes feels daunting, try three 10-minute bursts throughout the day.
4. Fuel Your Brain
Winter comfort foods are wonderful, but balance is key to supporting your focus and mood.
Keep snacks ADHD-friendly: Focus on protein-rich options like nuts, cheese, or boiled eggs to avoid energy crashes.
Stay hydrated: Even mild dehydration can impact focus, so keep water within reach.
Embrace seasonal veg: Roasted root vegetables, hearty soups, and stews are warming and nutritious.
5. Be Kind to Your Energy Levels
Dark winters can amplify ADHD-related burnout, so prioritising rest is essential.
Plan downtime: Block out time for relaxation or activities that recharge you, such as reading, crafting, or simply doing nothing.
Practise self-compassion: Not every day will feel productive, which is okay. Acknowledge what you’ve achieved rather than focusing on what’s left undone.
Use tools to reduce overwhelm: Apps like Calm or Headspace can help you find moments of mindfulness amidst the chaos.
6. Connect with Your Support Network
Isolation can sneak in during winter, especially with ADHD. Make an effort to connect with others.
Schedule social time: A coffee catch-up or a chat with a friend can do wonders for your mood.
Join an ADHD community: Connecting with others who understand your experiences can provide comfort and practical advice.
Reach out for help: If SAD symptoms feel overwhelming, consider speaking with a GP or therapist. You don’t have to navigate this alone.
7. Embrace Your ADHD Creativity
Winter’s slower pace can actually create space for your creative brain to shine.
Start a project: Whether it’s painting, writing, or learning a new skill, let your hyperfocus turn winter into a time of exploration.
Reframe downtime: If you’re stuck indoors, see it as an opportunity to dive into hobbies or try something new.
Celebrate small wins: Completing even a tiny creative task can give you a sense of accomplishment and lift your spirits.
Scotland’s dark winters can be tough, but they’re also an opportunity to slow down and focus on self-care. With a bit of planning and compassion for yourself, you can manage the challenges of ADHD and SAD while embracing the cosier side of the season.
Remember, asking for support and adapting your strategies as needed is okay. You’re not alone; with the right tools, you can thrive—even in the darkest months.
Stay warm, stay kind to yourself, and take it one small step at a time. 🌟
