December 27, 2023 | Healthy lifestyles, Mental Health
Among the holiday lights, gatherings, and gifts, many seniors experience less than shiny and bright feelings during winter. Winter blues can be attributed to a number of factors, including decreased natural light, leading to hormonal changes that influence mood and circadian rhythm. Cold temperatures and weather can keep older adults isolated in their homes for safety reasons, unable to travel and be with their loved ones. Some seniors no longer have family and friends to celebrate the holidays. This can bring up feelings of loneliness, sadness, loss, and grief. Low vitamin D levels are typical in older adults due to lack of sunlight and poor absorption, which can also affect mood.
When these symptoms last for more than a week or two during the winter months, it is essential to consider if the senior may have seasonal affective disorder or SAD.
Some common symptoms of SAD include:
- Feeling sad, hopeless, or guilty most of the time
- Loss of interest in hobbies that you once enjoyed
- Fatigue, brain fog, or lack of energy
- Sleeping much more or less than usual
- Difficulty concentrating
- Restlessness or agitation
- Changes in weight or appetite
If you notice any of the following symptoms persisting, contact your primary care doctor immediately. Below are some easy and applicable tips to avoid seasonal depression.
- Stay away from the dessert table. Eating healthy, balanced meals and adequate fluids has improved mood and increased energy levels. A treat here and there is okay. Balance is critical!
- Put the drink down. Alcohol is a depressant. Drinking alcohol, although it may ease tension or stress at the moment, increases your risk of depression after it is consumed. By limiting your alcohol intake, you can process your emotions better and make clear decisions.
- Let the light in. Exposure to sunlight for at least 30 minutes a day decreases your risk of SAD. If you live in an area where this is impossible, consider investing in a lightbox and following the manufacturer’s guidelines. Vitamin D levels can also be increased with supplementation. Ask your doctor to check your levels and the appropriate dosage before starting a regime.
- Talk it out. Try to engage in social interaction daily. This can be done over the phone, online, or in person. Regular socialization decreases your risk of depression and feelings of loneliness. If you do not have someone to talk to, consider joining a group with people with common interests, like those offered by the Selfhelp Virtual Senior Center.
- Ask for help. At some point in our lives, even the most independent people need to ask for help. Depression is common, and you are not alone. Speak with your primary care physician about your feelings and whether referrals or medications would help. Talk therapy is beneficial in the treatment of depression. Online platforms such as Better Help and Talk Space can connect you with a licensed therapist entirely online at affordable rates, even if you do not have insurance.
Seasonal affective disorder, depression, and anxiety are all more common at this time of year. If you or a loved one are struggling, always seek help. You are not alone, and your life is worth living. You can do many things to improve your symptoms, and professionals are available to help.
If you are feeling hopeless and suicidal, please call the San Diego Hotline number 988 or (888) 724-7240. The world is a better place with you in it.