Recognizing the signs of seasonal affective disorder can help you seek immediate treatment. Common symptoms include feeling fatigued, feelings of worthlessness, and weight changes.
According to the American Psychiatric Association’s (APA) Healthy Minds Monthly poll, a declining mood affects nearly 40% of Americans during winter. One in five people reported moodiness and loss of interest in activities.
If you experience these signs of seasonal affective disorder while living in Mission, KS, take your symptoms seriously. Otherwise, symptoms can become debilitating. SAD may affect your quality of life, ability to focus, and functionality.
You can take control of your mental wellness. Read on to learn more about winter depression in older adults.
What is Seasonal Affective Disorder?
Seasonal affective disorder (SAD) is a type of depression.It occurs with the changing of seasons. Most people start experiencing symptoms in the fall (October) and don’t notice improvement until spring.
Affective disorders are mood disorders that have an impact on our emotions and how we respond to those feelings.
Researchers are unsure of the exact cause of SAD. However, SAD may relate to the reduced amount of daylight hours during the winter.Daylight helps regulate chemicals like melatonin and serotonin.
Melatonin helps us get drowsy before bed. Less sunlight can cause an increase in melatonin production. This may cause you to feel fatigued, even with sleep.
Serotonin is a neurotransmitter (brain chemical). It’s associated with our mood. Sunlight exposure helps the body produce vitamin D, which may boost serotonin production.
SAD is more than the winter blues. It may affect your ability to function at home, work, or in social settings.
What Are Risk Factors for Seasonal Affective Disorder?
According to the Mayo Clinic Health System, one in 20 people in the northern half of the US experiences symptoms suggestive of SAD. These areas receive less sunlight during the cold winter months.
Other risk factors for SAD include:
- Gender (SAD is more common in women)
- Having a mood disorder (like bipolar or major depressive disorder)
- Living in dark or cloudy regions
- Living far north or south of the equator (where there’s less sunlight in the winter)
- Having relatives with SAD
- Having other forms of mental health conditions or depression
Signs of Seasonal Affective Disorder
Common signs of seasonal affective disorder include:
- Weight changes (usually weight gain)
- Sleep disturbances (sleeping too much, or hypersomnia)
- Feeling down or sad nearly every day
- Trouble concentrating or making decisions
- Feeling persistently fatigued
- Feeling worthless or hopeless
- Losing interest in hobbies
- Social withdrawal
Consult a mental health professional if you experience these symptoms. Your provider may diagnose you with seasonal affective disorder if you have:
- The above symptoms
- Depressive episodes that occur more frequently during the winter than at other times of the year
- Depressive episodes that happen during the winter for at least consecutive years
Emotional Health Tips
A few lifestyle changes can improve your senior mental wellness during the winter. Here are a few tips to help you navigate seasonal mood shifts.
Adjust Your Diet
Prioritize eating nutritious whole foods, including:
- Whole grains
- Lean proteins and fatty fish
- Beans and lentils
- Fruits and vegetables
- Nuts and seeds
These foods are rich in vitamins and nutrients, including antioxidants. Antioxidants can protect the brain from oxidative stress, which may benefit your mood.Your senior living community’s dining program may offer dishes featuring these ingredients.
Exercise Regularly
Try to exercise for 20 minutes at least three days a week. Exercising regularly can have a similar effectiveness to taking antidepressants. Exercising supports dopamine and serotonin production, which can improve your mood.
If you can’t exercise outside due to the cold weather, explore your senior living community’s fitness program. They may offer indoor exercise classes.
Socialize
Engaging in meaningful relationships can improve your mood and give you a sense of belonging. Check your senior living community’s events and activities calendar for:
- Puzzles
- Bingo
- Cooking classes
- Dancing
- Continuing education classes
- Mindfulness and meditation
Frequently Asked Questions
What Month Does SAD Start?
People usually first develop symptoms of seasonal affective disorder in October, when there are fewer hours of daylight. Symptoms may worsen around the end of daylight saving time before a more drastic decline in November.
People usually experience the most severe symptoms of depression in January and February.SAD can last for about five months of the year.
How Do You Treat Seasonal Affective Disorder?
Available treatments for seasonal affective disorder:
- Light therapy
- Antidepressant medication
- Cognitive behavioral therapy (CBT)
CBT helps patients recognize and understand their symptoms. They learn how to manage and therefore reduce the severity of those symptoms. Choose a mental health care provider who has experience treating winter depression in older adults using CBT.
Your healthcare provider may recommend a combination of antidepressant medication and light therapy. According to BMC Psychiatry, blue-enriched light therapy is an effective treatment for SAD.
Light therapy mimics natural outdoor settings. You can sit in front of a light device for 15 to 30 minutes at the beginning of the day. Other potential benefits of bright light therapy include:
- Reduced inflammation
- Improved symptoms of anxiety and depression
- Promotes cell regeneration and blood flow (accelerating wound healing)
- Improved sleep quality
- Regulates the body’s circadian rhythm
- Relieves pain associated with fibromyalgia and arthritis
- Reduces wrinkles and fine lines (improves skin texture and tone)
Don’t self-diagnose if you experience symptoms of SAD. Your mental healthcare provider may determine you have another mental health condition. They’ll help you develop a personalized treatment plan that includes a combination of treatment options.
Seek Independent Living Support
Let a doctor know if you experience these signs of seasonal affective disorder. They can help develop a personalized treatment plan based on the severity of your symptoms.
Remember, you can find more senior mental wellness resources through your senior living community. The Welstone at Mission Crossing is a lively, active independent living retirement community. Our exclusive senior lifestyle programs offer additional comfort and convenience.
Savor gourmet meals through Sensations Dining, Celebrations Activities & Events like educational classes and themed parties, and Dimensions Health & Fitness classes at our modern fitness center, FitCamp. Contact us now to schedule your tour.
