Seasonal Transitions and Neurodivergence
Photo by Stockcake
Over the past 8 years of work with neurodivergent children and adults, I’ve noticed an intriguing phenomenon. Every spring and fall, as well as at other times of the year where there are major changes in weather patterns, the neurodivergent people with whom I’m involved seem to experience a significant increase in dysregulation. When I was still a school-based therapist, this would show up as meltdowns, shut-downs, school avoidance, anxiety, and difficulty focusing and maintaining behavioral expectations in class.
Now that I work primarily with adults, I see more issues with increased difficulty in basic functioning, volatile moods, depression, anxiety, and sensory overload. It has seemed to me, the more I’ve thought about this and observed this phenomenon, that neurodivergent people of all ages experience major changes in weather patterns and circadian rhythms as stress, with all the impacts that stress has on vulnerable nervous systems.
I decided to do some digging to find out whether or not this was just my imagination. It turns out that there is substantial scientific research validating that neurodivergent individuals, including those with ADHD and autism, do indeed experience heightened sensitivity to seasonal changes and weather transitions. This handout summarizes key research findings on this phenomenon.
Note that I’m located in the middle latitudes (45th parallel north) and much of the research has been performed in similar regions that have significant seasonal variations. Results might vary in regions closer to the equator where seasonal differences are less dramatic.
ADHD and Seasonal Changes
Individuals with ADHD traits show significantly greater susceptibility to seasonal mood variations, with notable changes in body weight, sleep patterns, and food preferences.1 The prevalence of Seasonal Affective Disorder (SAD) is approximately 9.9% in people with ADHD compared to only 3.3% in those without ADHD.2
People with ADHD demonstrate heightened neurological sensitivity and are particularly vulnerable to changes and transitions.3 Both seasonal and circadian rhythm disturbances show significant associations with ADHD symptom severity, often mediated by delayed sleep onset.2
Autism and Seasonal Transitions
Seasonal transitions disrupt the predictable routines that autistic individuals rely on, leading to increased anxiety, sensory overload, and difficulty adapting to new schedules.4,5 Research indicates that autistic people are particularly susceptible to drops in atmospheric/barometric pressure, which can interfere with brain activity and result in mood swings and increased impulsivity.6
Spring and Fall Challenges
Spring brings unpredictable weather patterns with sudden temperature shifts, strong smells from blooming flowers, increased pollen levels, and transitions in clothing textures—all of which can be particularly challenging for neurodivergent individuals.5,7
Fall presents issues with falling leaves, changing light patterns, and crisp, windy air that can be disorienting. The shorter days also disrupt sleep schedules and can trigger seasonal mood changes.5,7
Why Transitions Matter
The transitional periods themselves (not just the destination seasons) create unique challenges for neurodivergent nervous systems that rely on predictability. These transitions involve multiple simultaneous changes in sensory input, routine structure, light exposure, temperature, and weather patterns, compounding their impact on dysregulation.
Strategies for Managing Seasonal Transitions
Light and Sleep Management
Light therapy: Use a 10,000 LUX light box for 30-60 minutes daily, starting in early fall (September). Begin slowly to avoid headaches and consult your doctor, especially if taking medications.3,8
Morning sunlight exposure: Spend time outdoors in natural light each morning, even briefly, to support circadian rhythms.8
Sleep hygiene: Maintain consistent sleep schedules, keep bedroom cool (65-69°F), dark, and quiet. Avoid caffeine, alcohol, screens, and exercise several hours before bed.8
Preparation and Routine Support
Pre-teaching and visual aids: Use visual calendars, pictures, charts, and social stories to prepare for upcoming seasonal changes. Familiarize yourself with what to expect weeks in advance.4,9
Gradual transitions: Make small adjustments to routines incrementally rather than all at once. Ease into seasonal clothing changes and schedule modifications.4
Maintain structure: Keep core routines as consistent as possible even when external conditions change. Use written schedules and checklists.4,9
Sensory and Environmental Accommodations
Sensory-friendly spaces: Create calm indoor environments with comfortable seating, appropriate lighting, and temperature control. Have quiet spaces available for regulation.9
Clothing transitions: Try new seasonal clothing textures gradually before you need to wear them regularly. Keep preferred comfort items accessible.5
Plan engaging indoor activities: Prepare options for weather-disrupted days, including arts and crafts, sensory play, reading, puzzles, or indoor movement activities tailored to your interests.9
Health and Self-Advocacy
Vitamin D supplementation: Consult your doctor about vitamin D supplements, especially during darker months.10
Medication adjustments: Discuss with your healthcare provider whether ADHD or other medications may need seasonal adjustments to address changing symptom severity.10
Track patterns: Keep notes on your emotional and physical responses during different seasons to identify your specific triggers and helpful strategies.7
Communicate needs: Inform family, educators, employers, and healthcare providers about your seasonal sensitivities so they can offer appropriate support and accommodations.
Endnotes
1. Jo, Y., Takagi, S., Shimizu, M., Takahashi, H., & Sugihara, G. (2025). Seasonal changes in mood and behaviors in individuals with attention-deficit/hyperactivity disorder trait. Journal of Psychiatric Research, 182, 462-468.
2. Wynchank, D. S., Bijlenga, D., Lamers, F., Bron, T. I., Winthorst, W. H., Vogel, S. W., Penninx, B. W., Beekman, A. T., & Kooij, J. S. (2016). ADHD, circadian rhythms and seasonality. Journal of Psychiatric Research, 81, 87-94.
3. Attention Deficit Disorder Association. (2023). Beat the blues: Tips for ADHD and seasonal affective disorder. https://add.org/beat-the-blues-how-adults-with-adhd-can-recognize-and-treat-seasonal-affective-disorder-sad/
4. Rising Above ABA. Autism and seasonal changes. https://www.risingaboveaba.com/autism-blog/autism-and-seasonal-changes
5. Special Saathi. (2023). How season & weather affect autistic individuals (and how to cope!). https://specialsaathi.com/2023/12/11/how-season-weather-affect-autistic-individuals-and-how-to-cope/
6. A is for Aoife Not Autism. (2020). Autism and weather. https://aisforaoifenotautism.com/2020/07/10/autism-and-weather/
7. Envision ADHD. (2025). Weather and ADHD: How seasonal changes affect mood and focus. https://www.envisionadhd.com/single-post/weather-and-adhd-how-seasonal-changes-affect-mood-and-focus
8. Rula. (2025). Navigating seasonal affective disorder when you have ADHD. https://www.rula.com/blog/adhd-seasonal-affective-disorder/
9. MoveUp ABA. (2025). Smooth sailing: Tips for parents on helping autistic children with seasonal changes. https://moveupaba.com/blog/autism-seasonal-changes/
10. Abbey Neuropsychology Clinic. (2022). Can seasons affect your child's symptoms of ADHD? 8 tips for parents. https://www.abbeyneuropsychologyclinic.com/can-seasons-affect-your-childs-symptoms-of-adhd-8-tips-for-parents/
