Learning how to beat the winter blues can improve your quality of life as you age. Common winter mood support strategies include exercising, socializing, and light therapy.
According to Mental Health America, about 5% of the US population experiences seasonal depression. The winter blues can cause social isolation and loneliness, leading to declining physical health.
Before it affects your quality of life in Athens, GA, learn how to beat the winter blues. Apply these emotional health tips to brighten the cold winter months!
What Is Winter Blues?
Winter blues, or seasonal affective disorder (SAD), is a type of depression. It occurs when the days get shorter. SAD can affect how you think, feel, and behave.
Symptoms can begin as mild and become more severe as temperatures drop. Common signs of winter blues include:
- Sleeping too much
- Losing interest in activities
- Feeling sad most of the day, nearly every day
- Thoughts of suicide
- Feeling worthless, guilty, or hopeless
- Difficulty concentrating or making decisions
- Craving carbohydrates, overeating, and weight gain
- Low energy
Who Is Most at Risk for SAD?
Daylight hours are shorter in the northern half of the US. People who live in this region are more at risk due to less sunlight exposure. According to the Mayo Clinic, one in 20 people in the northern half of the US could have SAD.
Other risk factors of SAD include:
- Having a family history of SAD
- Having bipolar disorder or major depression
- Low vitamin D levels
- Living far from the equator
The specific cause of the winter blues is unknown. However, certain factors can come into play, including:
- Melatonin levels
- Serotonin levels
- Your biological clock
Melatonin plays a role in your mood and sleep patterns. Changes in seasons can disrupt melatonin levels, affecting your mood.
Serotonin is a neurotransmitter (brain chemical) that helps regulate mood. Reduced sun exposure may cause low serotonin production, which may trigger depression.
We get less sunlight exposure during the fall and winter seasons. This can disrupt our circadian rhythm, or biological clock, causing feelings of depression.
How to Beat the Winter Blues
The winter blues can affect your mental and physical well-being. Try applying these seasonal senior strategies to discover what uplifts your mood!
Soak Up Daylight
Spend more time outside if you’re not getting enough sunlight.You can also invest in a light therapy lamp, which stimulates natural light.
Consider exercising outside. You can go for a walk to stimulate serotonin production or take a yoga class to relieve stress. You can find more exercise classes through your senior living community’s fitness program.
Adjust Your Diet
Add more whole foods to your diet, including:
- Fruits
- Vegetables
- Legumes
- Nuts
- Seeds
- Whole grains
- Healthy fats
Provide your body with a balance of proteins, complex carbs, and healthy fats. These foods can boost your energy levels and mood. You can find delicious, nutrient-dense meals through your senior living community’s dining program.
Stay Social
Try to avoid isolating yourself as you apply these emotional health tips. According to the National Institute on Aging, social isolation and loneliness may increase the risk of:
- Cognitive decline
- Alzheimer’s disease
- Anxiety
- Obesity
- Depression
- Heart disease
- High blood pressure
- A weakened immune system
- Death
Conversely, engaging in activities with other seniors may improve your longevity. Maintaining relationships may improve your cognitive function, mood, and well-being.
Explore your senior living community’s events and activities calendar for social opportunities. These activities may include:
- Birdwatch
- Quilting, knitting, or crocheting
- Board games, chess, or checkers
- Hiking or walking groups
- Cooking classes
- Music therapy
- Painting and drawing
Seek Help
If you’re experiencing symptoms after applying these tips, seek winter mood support through your senior living community. You can join a support group or find professionals who specialize in mental wellness in aging seniors.
Frequently Asked Questions
How Long Do Winter Blues Usually Last?
The winter blues can last about five months. You may start experiencing symptoms in October as the weather cools down. Symptoms can worsen in November.
Symptoms are usually most severe in January and February. They may persist until the beginning of spring as you’re exposed to more sunlight.
What Vitamin Should I Take for Winter Blues?
Vitamin D promotes serotonin production. The body naturally produces vitamin D when skin is exposed to sunlight. Since there’s less sunlight in the winter, serotonin production drops, leading to less serotonin production.
According to this research review, vitamin D supplements may help reduce negative emotions in people with major depressive disorder. However, the connection between seasonal depression and vitamin D supplementation is inconclusive.
Altered melatonin levels may also contribute to SAD. Melatonin helps us maintain a normal sleep-wake cycle. SAD can cause the body to produce excess melatonin, which can cause oversleeping.
Vitamins that may help improve your mood and sleep health include:
- Vitamin D
- Melatonin
- Magnesium
- St. John’s wort
Consult your health care provider before adding these supplements to your routine. Some supplements can interact with medications. For example, St. John’s wort can interact with blood thinners (warfarin), antidepressants, and heart disease medications.
Can SAD Be Prevented?
Consider consulting a mental health professional as you apply these emotional health tips. The onset of SAD is predictable. If you have a history of the disorder, you can work with a professional to develop a prevention plan.
They can help you determine the best treatment options based on your symptoms. Treatment for SAD may include:
- Light therapy
- Supplements
- Medication
- Psychotherapy
Light therapy involves exposure to bright light to make up for months with diminished natural sunlight. During treatment, you’ll sit in front of a bright light box for 30 to 45 minutes daily. This light is 20 times brighter than indoor lights, stimulating the effects of sunlight.
Improve Your Athens, GA Retirement Lifestyle
Seasonal affective disorder can affect your mood and overall health. Before that happens, learn how to beat the winter blues using these tips. Remember, you can find more winter mood support through your senior living community.
At TerraBella Epps Bridge, we apply a person-centered approach to care. Our exclusive lifestyle programs deliver an exceptional standard of living, allowing you to live life to the fullest.
Enjoy chef-prepared meals through Sensations Dining, Celebrations Events & Activities, and Dimensions Health & Fitness classes. Contact us now to schedule your tour.
