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Beating the Winter Blues: How to Manage Seasonal Affective Disorder

As the seasons change and the days get shorter, many people start to feel down or have less energy than usual. For some, this might be written off as a case of the “winter blues” or holiday stress, but it may also be a sign of a common condition known as Seasonal Affective Disorder, or SAD. 

While it can be easy to dismiss the symptoms and hold out for sunnier days, it’s important to recognize how SAD can impact your daily life and overall well-being. Here’s what you should know about Seasonal Affective Disorder, the signs to look out for, and how to manage its effects in colder seasons.

The Winter Blues or Seasonal Affective Disorder?

While “winter blues” and SAD may be used interchangeably, there is a distinct difference between the two.

Both conditions occur during winter, but the blues are milder and usually clear up shortly after onset. SAD, on the other hand, is a more serious form of depression where symptoms last for the same 4-5 months each year. Millions of people in the United States experience SAD, and for the majority of those affected, symptoms follow a seasonal pattern, starting in the fall and continuing through the end of winter. Conversely, some people may experience SAD in the summer and spring instead. 

SAD is more than just feeling down because of the weather — it’s a real mental health condition that can impact your mood, energy levels, sleep patterns, appetite, and overall outlook on life. For older adults, SAD can be particularly challenging, as it may overlap with other health issues or be mistaken for signs of aging. 

There’s no definitive cause of winter-pattern SAD, but decreased sunlight and shorter days may interfere with your circadian rhythm and drive chemical changes in the brain that lead to depressive symptoms. You might be at an increased risk if you have a family history, already deal with depression or a similar mental health condition, or have low levels of vitamin D. 

The good news is that SAD is a recognized clinical diagnosis. Knowing it’s a real condition can provide validation, and understanding its symptoms can help those affected manage them.

Signs of Seasonal Affective Disorder in Older Adults

The symptoms of SAD overlap with many of those seen in clinical depression. Sometimes, people with SAD have little to no mental health symptoms for the rest of the year, but for others, it may exacerbate pre-existing mental health conditions.  

Here are some of the most common SAD symptoms, according to the National Institute of Mental Health:

  • Sad, anxious, or listless mood that lasts at least two weeks
  • Feelings of hopelessness, worthlessness, or guilt
  • Decreased energy or sluggish feeling, even after getting plenty of rest
  • Loss of interest in usual hobbies or social activities 
  • Changes in sleep patterns, like trouble falling asleep or sleeping more than usual
  • Changes in appetite, especially overeating 
  • Increased irritability, frustration, or restlessness
  • Difficulty concentrating or memory problems that cause you to feel “foggy”
  • Physical discomfort, like aches and pains, headaches, or digestive issues that don’t resolve with treatment

It’s important to check in with yourself, keep track of these signs, and determine whether they appear around the same time every year. 

How to Manage Seasonal Affective Disorder

Seasonal Affective Disorder can be challenging to manage, especially around the holiday season, but making a few lifestyle changes may help reduce the severity of your symptoms. 

Here are some practices that can lessen the effects of Seasonal Affective Disorder for older adults. 

  • Get plenty of natural light. Try to get outside while the sun is out, even if it’s cloudy. If you can’t go outside, open up your curtains and blinds to let some light into your home. 
  • Consider light therapy. Light therapy boxes mimic natural sunlight; studies have shown that they improve conditions in 70% of patients after a few weeks of treatment. Ask your healthcare provider before purchasing one; they can give you more details and recommend a few options. 
  • Stay active. Regular physical activity, especially outdoors in natural sunlight, can boost your mood and energy. Even simple exercises like walking around the neighborhood or doing yoga at home can release endorphins that help combat symptoms of SAD. 
  • Maintain a routine. Consistency in sleep, meals, and daily activities can add predictability to your day and encourage you to maintain good habits. Try to wake up and go to bed at the same time each day, and be sure to eat healthy, balanced meals
  • Connect with others. Isolating yourself from the rest of the world can worsen symptoms of depression. It might not always be easy, but make an effort to regularly talk or spend time with friends and family, virtually or in person. 
  • Keep up with your favorite hobbies. Even if it’s harder to do than usual, try to do things that you typically enjoy. Hobbies and cold-weather activities can be a good distraction and bring you a sense of fulfillment and accomplishment. 
  • Don’t miss your regular doctor’s appointments. Your doctor can help you track your mood changes across seasons and ensure you’re on the proper medications. They can also keep you up-to-date on your flu shot and other vaccines to avoid getting sick and potentially exacerbating any mental health struggles. 

When to See a Healthcare Professional 

While lifestyle changes can be helpful, sometimes it may be best to seek professional support. If you’re experiencing the above symptoms for several weeks or if they impact your daily life, consider contacting a healthcare provider. They can diagnose you and provide treatment options, such as counseling, certain types of therapy, and prescription medication or supplements if necessary. 

Getting help sooner rather than later can make a significant difference in managing your condition and preventing SAD from affecting future winter seasons. 


*Disclaimer:

The information provided in this blog post is intended for general informational purposes only and does not constitute medical advice. It is not a substitute for professional medical consultation or treatment. Always consult with a qualified healthcare provider for any questions you may have regarding a medical condition.

SmartMatch does not endorse or recommend any specific products, treatments, or procedures mentioned in this article. Reliance on any information provided in this blog post is solely at your own risk. We encourage you to discuss any health concerns or questions with your doctor before making any decisions about your health or treatment.

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