Tips for Seasonal Affective Disorder
Cold days, long nights, and fewer chances to get outside—winter can be tough. For many older adults, the season brings more than just chilly weather. It can also bring feelings of sadness, low energy, or isolation. If that sounds familiar, you’re not alone. There’s even a name for it: seasonal affective disorder, or SAD.
But the good news is that there are simple, effective ways to keep your spirits lifted—even when the sun disappears for a while. Let’s talk about what causes these winter blues, how to tell when it’s something more serious, and how you can feel better.
What is seasonal affective disorder?
Seasonal affective disorder (SAD) is a type of depression that follows the seasons, usually starting in late fall or early winter and easing up in spring. It’s caused in part by a lack of sunlight, which can affect your body’s internal clock and lower your levels of feel-good chemicals like serotonin and melatonin.
SAD can make you feel tired, down, or uninterested in things you usually enjoy. It’s more than just disliking cold weather. It’s a real health condition that affects people of all ages, including seniors.
Signs You Might Be Experiencing SAD
Everyone has off days, but when the winter blues stick around, it might be time to take a closer look. Here are some signs of SAD:
Low energy or fatigue, even after a good night’s sleep
Feeling sad or hopeless
Trouble concentrating
Sleeping more than usual
Loss of interest in hobbies or social time
Craving carbs or gaining weight
Feeling sluggish or irritable
Is it SAD or Just the Winter Blues?
It’s normal to feel a little more tired or less social during the colder months. But if those feelings get in the way of your daily life, it could be more serious.
Here’s how to tell the difference:
Winter Blues: You might feel a bit “off,” but you can still go about your day. A walk in the sun or a phone call with a friend helps you feel better.
SAD: These feelings stick around for weeks. They affect your appetite, sleep, motivation, or relationships. You may not feel like yourself at all.
If that sounds like you, talk to your doctor. There are treatments that can help.
Ways to Feel Better This Winter
The good news is that there are proven ways to ease SAD symptoms and brighten your mood. Even small changes can make a big difference.
Build a Winter Emergency Kit
It’s always smart to be ready in case of a storm, power outage, or getting stuck inside for a few days. Here’s what to keep on hand:
Bottled water and easy-to-eat, non-perishable food
Flashlights and extra batteries
Extra blankets or sleeping bags
A fully charged phone or battery bank
A week’s supply of your medications
Hand warmers or heating pads (battery-powered or microwaveable)
A list of emergency contacts
1. Try Light Therapy
Light therapy mimics sunlight. You sit near a special lamp that gives off bright light, usually for about 20-30 minutes a day. It’s safe, easy to use, and works best when used in the morning. Ask your doctor if it’s a good option for you, especially if you have eye conditions.
2. Get Moving
Exercise boosts mood by releasing endorphins, which are your body’s natural feel-good chemicals. But you don’t need to run a marathon to release them. Try:
A walk around the block
Chair stretches or light weights at home
Dancing to music in your living room
Gentle yoga or tai chi
Aim for a little movement each day, even if it’s just 10 minutes.
3. Stay Social
Connection is one of the best ways to lift your mood. Even if you can’t get out much in winter, look for small ways to stay in touch:
Call or video chat with family and friends
Join a local senior center activity or online group
Write letters or holiday cards
Ask a neighbor to visit for tea or coffee
Don’t be afraid to tell someone you’re feeling down. Talking helps.
4. Make the Most of Sunlight
When the sun does shine, take advantage of it. Open your blinds during the day. Sit near a window when reading or watching TV. If it’s not icy, bundle up and take a short walk outdoors.
When to Get Help
If you’ve tried these tips and still feel low most days, don’t wait to talk to your doctor. Depression is not a normal part of aging, and it’s treatable.
Your provider may recommend therapy, light therapy, medication, or a mix. There’s no shame in asking for help. Taking care of your mental health is just as important as caring for your body.
Final Thoughts on the Winter Blues
Winter can be hard, but you don’t have to go through it alone. By staying active, getting light, and staying connected, you can keep your spirits up and your body strong. And if things feel too heavy, help is always available.
Warmer days will return. Until then, a little self-care and support can help you weather the season.
Sources:
National Institute on Aging: https://www.nia.nih.gov/health/mental-and-emotional-health/depression-and-older-adults
National Institute of Mental Health: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder
Mayo Clinic: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651