How to Beat the Winter Blues for Seniors in Shelbyville
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Learning how to beat the winter blues can improve your health and quality of life. Effective strategies include exercising, socializing, and spending time outdoors.
According to the McGovern Medical School, nearly four in 10 Americans experience a declining mood in the winter. About two-thirds of participants noted behavioral changes during this season. Another one in five reported moodiness and losing interest in hobbies.
If these symptoms sound familiar, don't delay seeking treatment in Shelbyville, IN. Learning how to beat the winter blues will help you make the most of the colder weather. Read on for our emotional health tips to avoid the winter blues!
What Does Winter Blues Mean?
According to Mental Health America, about 5% of the US population experiences seasonal depression. Also known as seasonal affective disorder (SAD) or "the winter blues," seasonal depression is a subtype of depression or bipolar disorder.
Symptoms begin in the fall and continue as the weather gets colder. For some people, seasonal depression can occur in the spring or summer, though this is less common.
Unlike major depression, the winter blues follow a seasonal pattern. Without treatment, symptoms can last until the days start getting longer (in the spring). Neglecting to get treatment can affect your mood and ability to function.
Risk Factors
According to UC Davis Health, women are four times more likely to experience seasonal affective disorder than men. People who live in northern states tend to experience SAD more often.
Symptoms can begin at any age. However, it usually starts between the ages of 18 and 30.
You may have a higher risk of developing SAD if you:
- Have another mood disorder
- Live in a cloudy area
- Live far north or south of the equator
- Relatives with other forms of depression, mental health conditions, or SAD
What Are the Symptoms of the Winter Blues?
Symptoms of the winter blues can begin in the fall and continue until spring. You may experience a variety of symptoms, such as:
- Changes in sleep (usually sleeping more)
- Changes in appetite (eating more, craving carbohydrates and sugar)
- Loss of interest or pleasure in activities
- Feeling sad for most of the day, every day
- Slowed thinking, decision-making, or concentration
- Loss of energy
- Feeling more tired despite sleeping more
- Feeling guilty, hopeless, or worthless
Consult a mental health professional or doctor if you experience these symptoms. Don't try to diagnose yourself. They may determine that your symptoms are related to a more complex mental health condition.
For a diagnosis, you must have:
- Symptoms of major depression
- Depressive episodes that occur more frequently during the winter than during the rest of the year
- Depressive episodes that occur during the winter for at least two consecutive years
How to Beat the Winter Blues
Don't let the cold weather and lack of sunlight bring you down. Instead, use these tips to beat the winter blues.
Spend Time Outside
Increase your sunlight exposure by spending time outside. Explore your senior living community's fitness program for outdoor exercise classes, such as walking and hiking groups. Getting exposure to sunlight can boost your mood, while exercising can increase serotonin production.
Indoor Activity Ideas
If you prefer staying active indoors, explore your senior living community's events and activities calendar. Engaging in activities with friends can uplift your mood.Consider:
- Scrapbooking
- Bingo
- Card or board games
- Journaling
- Indoor gardening
- Arts and crafts
- Puzzles
- Dancing
Eat a Healthy Diet
Fruits and vegetables contain phytonutrients, which have neuroprotective properties. They may improve your mood. Explore your senior living community's dining program for healthy dishes that feature:
- Whole grains
- Healthy fats
- Fruits and vegetables
- Beans and lentils
- Lean protein (including fatty fish)
Light Therapy Benefits
Light therapy is often the first course of treatment for SAD.You'll sit in front of a bright light to stimulate the effects of natural outdoor light.
Light therapy benefits include:
- Wound healing
- Healthier skin
- Reduced inflammation
- Better sleep
- Muscle recovery
- Increased energy
- Better circulation
- Decreased depression symptoms
Frequently Asked Questions
What Causes the Winter Blues?
Doctors haven't determined the exact cause of the winter blues. However, a lack of sunlight may trigger:
- A brain chemical (neurotransmitter) imbalance
- Biological clock changes
- A vitamin D deficiency
- Increased melatonin
Neurotransmitters send signals between our nerves. This includes serotonin, which triggers feelings of happiness. People who are at risk of SAD sometimes have less serotonin activity.
Sunlight helps the body produce serotonin. Spending less time in the sun during the winter can lead to low serotonin levels, triggering the winter blues.
Sunlight also helps the body naturally produce vitamin D, which increases serotonin levels. Low vitamin D levels may affect your mood. Getting less sunlight exposure can cause vitamin D levels to drop, leading to low serotonin.
Melatonin is a chemical that helps us feel sleepy. Getting less sun exposure can cause an increase in melatonin levels, which may make you feel drowsy.
What Is the Worst Month for Seasonal Depression?
The worst months for seasonal depression are usually January and February, when the days are shorter.This leads to fewer hours of sunlight, which can result in reduced vitamin D and serotonin production. Low vitamin D and serotonin levels can affect your mood and contribute to SAD symptoms.
Winter conditions and low sunlight exposure can have a cumulative effect. By deep winter months, your symptoms may reach peak severity.
Since the winter blues follow a seasonal pattern, they're predictable. Work with a mental health professional to develop a treatment plan. They can help you take preventive measures before the seasons begin to change.
Enjoy Winter in Shelbyville, IN
Don't let the colder weather ruin your mood. Instead, apply these tips to beat the winter blues. Remember, you can find more winter mood support through your senior living community.
At Walker Place Assisted Living, our stunning gardens and outdoor spaces are perfect for getting fresh air and sunshine during the winter. We offer a social and recreational program, wellness program, and chef-prepared meals to help you live your best life.
Enjoy engaging activities like tai chi or fireside chats, and invigorating trips to shopping outlets and local parks. Contact us now to schedule your tour.