How to Beat the Winter Blues for Seniors in Kendallville
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You can beat the winter blues by exercising, adjusting your diet, and getting sunlight exposure. Prioritizing your winter wellness will allow you to make the most of the cooler weather.
According to the Cleveland Clinic, as many as 20% of people in America get the winter blues. Another 5% experience seasonal affective disorder (SAD). The winter blues can become severe enough to affect your ability to function.
Instead of feeling down this winter, learn how to beat the winter blues. With these emotional wellness tips, you can enjoy the cool weather while living in Kendallville, IN. Read on to prioritize your health with winter mood support!
What Are the Winter Blues?
The winter blues are a mild form of seasonal affective disorder (SAD). SAD is a type of depression that's triggered by the changing seasons.
Most people start experiencing symptoms in the fall, as it gets dark earlier. You may begin to feel down if you're stuck inside and getting less sunlight exposure. Symptoms may continue until the weather is sunnier, during early spring.
SAD is more than feeling "down." It's a form of depression that can affect your daily life and ability to function.
There is a rare form of SAD called summer depression. Symptoms begin in the late spring or early summer and continue until fall. This form of SAD is less common than winter depression.
What Are the Symptoms of the Winter Blues?
The winter blues may cause mood changes. You may also experience symptoms of depression, including:
- Extreme fatigue
- Irritation or agitation
- Carbohydrate cravings
- Weight gain
- Feeling worthless
- Feeling hopeless
- Anxiety
- Feeling sadness most of the day, almost daily
- Loss of interest in pleasurable activity
- Social withdrawal
- Limbs feeling heavy
- Trouble concentrating or making decisions
- Oversleeping
How to Beat the Winter Blues
Consult a mental health professional if you experience the above symptoms. Here are some lifestyle changes you can make to beat the winter blues.
Staying Active During Winter
Spending time outside in natural settings can support your overall well-being. Ask friends to join you for a walk. Exercising will boost serotonin production, which can uplift your mood.
Indoor Activity Ideas
Explore your senior living community's events and activities calendar for indoor activity ideas. These may include:
- Scrapbooking
- Journaling
- Bingo
- Puzzles
- Card games
- Board games
- Drawing and painting
- Cooking
- Dancing
Engaging in fun activities with other seniors can boost your mood and outlook on life. You can lean on friends for winter mood support.
Ask friends to join you for meals. You can enjoy home-style dining and tableside service through your senior living community's dining program. Eat dishes that feature nutritious whole foods, including:
- Whole grains
- Lean proteins and fatty fish
- Healthy fats
- Lentils and beans
- Fruits and vegetables
- Nuts and seeds
Eating a diet that's rich in whole foods can reduce inflammation and offer neuroprotective benefits. They may benefit your mood and overall well-being.
Light Therapy Benefits
Soak up sunlight within 20 minutes of waking up. Sunlight exposure can help you maintain your circadian rhythm (your inner clock). This will help your body recognize when it's time to sleep and wake, which can support your mood.
Consider using light therapy if it's dark outside. This involves sitting in front of a light box for 15 to 30 minutes each morning. Getting treatment with bright light therapy may improve your mood.
Sunlight exposure can trigger vitamin D production, which triggers the production of neurotransmitters like serotonin.Serotonin may uplift your mood.
Light therapy benefits include:
- Faster healing
- Improved cognitive function
- Healthier skin
- Hair growth
- Reduced depression symptoms
- Better circulation
- Improved immunity
- Better sleep
- Pain reduction
- Reduced inflammation
Seek Winter Mood Support
Improve your emotional wellness by consulting a mental health professional.They may recommend a combination of treatments, including:
- Psychotherapy (talk therapy)
- Medication (antidepressants)
- Light therapy
- Cognitive behavioral therapy
Cognitive behavioral therapy is a form of talk therapy. It may help you identify and manage your symptoms.
Frequently Asked Questions
Who Is At Risk of the Winter Blues?
The winter blues can affect people at any age. However, SAD is most common in people ages 18 to 30. Seasonal affective disorder affects women more often than men.
You are likely at a higher risk of developing seasonal affective disorder if you:
- Live in a cloudy region of the US
- Have relatives with SAD
- Have relatives with other forms of depression or mental health conditions
- Have another mood disorder (such as bipolar disorder or major depressive disorder)
- Live at latitudes where there's less sunlight during the winter (far north or south of the equator)
Consult a mental health professional or doctor if you believe you're at risk. Don't self-diagnose.
Your healthcare provider may determine that you have a more complex mental health condition. They may refer you to a psychologist or psychiatrist.
What Is the Worst Month for the Winter Blues?
People experience mood changes and depression symptoms at the beginning of fall, as days grow shorter. There are fewer hours of sunlight during this time, which can trigger symptoms. However, the most difficult months for people with the winter blues are usually January and February.
Symptoms of the winter blues are cumulative. They can become overwhelming and even interfere with daily functioning. You may experience symptoms for 40% of the year.
Since it's linked to the changing seasons, the winter blues are predictable. Work with a mental health professional to develop a personalized treatment plan. They can recommend preventive measures to help minimize your symptoms.
Improve Your Emotional Wellness
Learning how to beat the winter blues will allow you to enjoy the cooler weather in Kendallville, IN. Apply these tips or seek winter mood support through your local senior living community. Their professional resources can support better emotional wellness.
At Chandler Place Assisted Living, we encourage residents to flourish by offering a variety of activities. Enjoy fitness classes, board games, and visiting piano players. When the weather permits, enjoy grilling, refreshments in the courtyard, and storytelling.
Discover our exclusive senior lifestyle programs and an approach to senior living that creates a warm, inviting feel for residents. Contact us now to schedule a tour.