🌊 Riding the Productivity Wave 📈
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 🌅 to well past sunset 🌇. It felt great to be hyperproductive - I was getting a ton done and truly enjoyed it 🎉.
Despite the long hours and intensifying workload, I initially felt energized and positive 💪, and I didn’t recognize burnout 🔥. In retrospect, I was likely at least somewhat burnt out 😓.
🔍 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 📖. 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 🔄.
🍂 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 💼, leading me to postpone my school work to weekends 📚 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 😔. 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 🎓. 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 🧠.
🌙 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 🛌. 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 🌜.
🚀 ADHD Symptoms Through the Roof: 🌪️ 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 💊 to function. Without it, my emotional regulation felt like a non-stop roller coaster ride 🎢.
📚 Another Relevant Study: The study[2] highlights the impact of seasonal light variability on children and adolescents with ADHD 🔍. Key insights include that there is a significant seasonal effect on inattention symptoms in ADHD-I (inattentive) patients 🍂➡️🌞. Inattention scores are lower during summer compared to winter, suggesting that seasonal light changes might affect behavior in young individuals with ADHD-I 📉📈.
🎄 Not-so-joyful Holidays: After wrapping up my final exams and assignments, I spent a week trying to catch up on sleep 😪. I regained a bit of energy but any downtime I had, I fell into unproductive ruminating 🌀.
🌟 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 💊.
- 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?
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