πŸ‚πŸŒ§️ ❄️ Another Round of Burnout? Actually it’s Seasonal Depression



 πŸŒŠ Riding the Productivity Wave πŸ“ˆ

In fall 2023, I found myself in the midst of a highly productive stretch of my life, working tirelessly on a critical work project 🏒 I was thrilled to get across the line. My days often stretched up to 12 hours during weekdays, from sunrise πŸŒ… to well past sunset πŸŒ‡. It felt great to be hyperproductive - I was getting a ton done and truly enjoyed it πŸŽ‰.

Despite the long hours and intensifying workload, I initially felt energized and positive πŸ’ͺ, and I didn’t recognize burnout πŸ”₯. In retrospect, I was likely at least somewhat burnt out πŸ˜“.

πŸ” A Relevant Study: This intriguing study[1] delves into the relationship between traumatic life events, PTSD, ADHD, and burnout, particularly leading to long-term sick leave πŸ“–. The study found that:

- There’s a high prevalence of PTSD (52%) and ADHD (24%) among those on long-term sick leave 😷.

- There is a strong correlation between PTSD, ADHD, traumatic events, and the likelihood of burnout and long-term sick leave πŸ”„.

πŸ‚ The Onset of Seasonal Depression 🌧:

As mid-November approached (after the time change Nov 5), I suddenly started to feel much more sluggish and apathetic 😞. Seasonal depression gradually set-in, first reducing my ability to concentrate on schoolwork on workday evenings πŸ’Ό, leading me to postpone my school work to weekends πŸ“š instead of trying to study during evenings.

❄️ When Seasonal Affective Disorder (SAD) Worsens:
Officially diagnosed with depression, I haven't been specifically diagnosed with SAD πŸ˜”. It’s something I experience yearly but it’s mostly subclinical and tolerable. However, this year, the symptoms were more pronounced, with overwhelming exhaustion daily 😴. The lack of a buffer outside of work due to my graduate program means I have to power through work and school πŸŽ“. Previously, I had the flexibility of extra time to make up for it. This year's lack of time made it harder, and I had to force concentration 🧠.

πŸŒ™ Sleep Struggles: The persistent sleep issues worsened my daily exhaustion 😡. No matter how many hours I slept, I woke up feeling groggy and struggled to get out of bed πŸ›Œ. At times, despite waking up at 6 AM, it takes all the way until 8 AM to get out of bed for work. Yet at night, I often struggled to get to sleep, especially struggling with stay asleep 🌜.

πŸš€ ADHD Symptoms Through the Roof: πŸŒͺ️ My mental health took a sharp downturn in December. My ADHD symptoms, particularly my poor concentration, skyrocketed. During the summer and fall, I had managed to reduce my medication days, but as winter set in, I found myself needing to go back to daily medication πŸ’Š to function. Without it, my emotional regulation felt like a non-stop roller coaster ride 🎒.

πŸ“š Another Relevant Study: The study[2] highlights the impact of seasonal light variability on children and adolescents with ADHD πŸ”. Key insights include that there is a significant seasonal effect on inattention symptoms in ADHD-I (inattentive) patients πŸ‚➡️🌞. Inattention scores are lower during summer compared to winter, suggesting that seasonal light changes might affect behavior in young individuals with ADHD-I πŸ“‰πŸ“ˆ.

πŸŽ„ Not-so-joyful Holidays: After wrapping up my final exams and assignments, I spent a week trying to catch up on sleep πŸ˜ͺ. I regained a bit of energy but any downtime I had, I fell into unproductive ruminating πŸŒ€.

🌟 Embracing Next Steps: Despite the challenges of 2023, I’ve learned valuable lessons about managing my ADHD and depression, especially given seasonal variation. I find that my ADHD is much more manageable during the summer than winter, knowledge valuable for the future. Where I’m at:

- Medication: Need medication is not a sign of weakness but shows you're taking charge of your health. There’s no shame in being in tune with yourself and taking medication as needed πŸ’Š.

- Light Therapy: Daily light therapy to combat seasonal depression has been a game changer for me. It may be worth trying if you have similar symptoms 🌞.

- Small Wins: Even on difficult days, small achievements are worth celebrating. It’s worth being proud of what I accomplished even if I didn’t manage to meet all my goals 🎯. Getting up each day and trying my best is worth celebrating.

Despite the challenges, I am grateful and looking forward to 2024. 2023 was a great year overall, and recovery is never linear. Forward and onward into 2024. I plan to be more proactive in managing my ADHD symptoms and mood, especially as the seasons change. What about you?


References:
[1] Brattberg, G. (2006). PTSD and ADHD: underlying factors in many cases of burnout. Stress and Health: Journal of the International Society for the Investigation of Stress22(5), 305-313.
[2] ZerΓ³n-Rugerio, M. F., Alda, J. A., Carpio-Arias, T. V., Izquierdo-Pulido, M., & Cambras, T. (2022). Seasonality and ADHD: Summer time is associated with less symptoms of inattention among children and adolescents with ADHD. Journal of Affective Disorders314, 259-262.

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