How to Beat the Winter Blues: Tips for Seniors in Cambridge

Written By: Discovery Senior Living
How to Beat the Winter Blues: Tips for Seniors in Cambridge

Learn how to beat the winter blues by adjusting your routine. Changing your diet, exercising, and socializing with other seniors may offer senior mood support.

According to Mental Health America, about 5% of the US population experiences seasonal depression. Some people experience the winter blues, while others develop seasonal affective disorder (SAD). When left untreated, SAD can affect your ability to function and quality of life in Cambridge, OH.

Before that happens, learn how to beat the winter blues. A few lifestyle changes can improve your mood, health, and overall life. Read on to discover our emotional health tips that support winter wellness for older adults.

What Do "the Winter Blues" Mean?

During the winter, you may:

  • Feel down
  • Get stuck inside
  • Get less sunlight exposure

These factors may trigger the winter blues, a mild version of seasonal affective disorder (SAD). The winter blues can affect your mood. Between 10 to 20% of the US population experiences the winter blues.

SAD, however, is a form of depression. It goes beyond influencing your mood by affecting how you think, feel, and behave. Without treatment, SAD may affect your daily life, independence, and ability to function. 

What Are the Symptoms of Seasonal Affective Disorder?

Symptoms of SAD include:

  • Oversleeping or sleep problems
  • Limbs feeling heavy
  • Extreme fatigue and lack of energy
  • Feelings of worthlessness or hopelessness
  • Difficulty concentrating, remembering, or making decisions
  • Craving carbohydrates or sugar
  • Sadness almost every day, all day, for at least two weeks
  • Loss of interest in hobbies or once pleasurable activities
  • Social isolation
  • Feeling irritated or agitated

Consult a mental healthcare professional if you experience these symptoms. Avoid self-diagnosing. In some cases, symptoms of SAD are part of a more complex mental health condition. 

A professional may diagnose you with SAD if you have:

  • The above symptoms of SAD or major depression
  • Episodes during the winter for at least two consecutive years
  • Episodes that occur more frequently during the winter than during the rest of the year

How to Beat the Winter Blues

Don't wait for the winter weather to pass. Instead, learn how to beat the winter blues by adjusting your routine. 

Embrace the Winter Weather

Open your blinds and soak up a little sunlight each morning. Getting sunlight exposure can benefit neurotransmitter production, which may boost your mood.

Try adjusting to the winter weather as soon as possible. Exposure to natural settings can benefit your overall well-being. 

Eat Whole Foods

Eating nutritious whole foods can offer antioxidant benefits, which may reduce oxidative stress.Eating refined sugars and carbs, on the other hand, can boost inflammation, worsening symptoms of mood disorders like depression.

Enjoy chef-prepared meals through your senior living community's dining program. Ask friends to join you. Their presence may encourage you to make healthier decisions. 

Exercise

Exercising can stimulate dopamine and serotonin levels, which may improve your mood.Explore your senior living community's fitness program for classes, such as:

  • Weight lifting
  • Resistance training
  • Stretches
  • Tai chi
  • Pilates
  • Aerobics
  • Indoor water aerobics or swimming

Assisted Living Engagement

Explore your senior living community's events and activities calendar for:

  • Cooking
  • Dancing
  • Arts and crafts
  • Bingo
  • Trivia
  • Book club
  • Movie nights

Engaging in hobbies can add a source of fun and fulfillment to your life. Try engaging in outdoor activities that you can only enjoy during the winter. These outdoor activities may help you adjust to the colder weather sooner. 

Seek Senior Mood Support

Remember: you're not alone. Request senior mood support if your symptoms persist. Professional seasonal affective disorder help may include antidepressants or talk therapy.

Moving into a local senior living community may ease your stress and improve your mood. You can rely on their senior lifestyle programs to enhance your quality of life. 

Frequently Asked Questions

What Are the Toughest Months for SAD?

According to the American Psychiatric Association, the toughest months for Americans with SAD are January and February. Evidence suggests that SAD is associated with reduced daylight hours during the winter. 

Vitamin D helps the body stimulate natural serotonin production. Serotonin is a brain chemical that influences mood and sleep patterns.

Getting less sunlight exposure during the winter can cause vitamin D levels, and therefore serotonin production, to drop. This may cause the depressive symptoms associated with SAD. January and February are peak winter months, when there are fewer hours of daylight.

Try to spend more time outside. For example, you can go for a morning walk to maintain a healthy circadian rhythm. This internal clock can affect sleep patterns and mood. 

Consult a mental health professional if you experience symptoms of SAD or the winter blues during this period. They'll determine if you have seasonal depression or another mental health condition.

What Are the Treatments for SAD?

Your mental healthcare provider may recommend multiple courses of treatment for SAD, including:

  • Psychotherapy (talk therapy)
  • Bright light therapy
  • Cognitive behavioral therapy (CBT)
  • Vitamin D supplements
  • Antidepressant medication

CBT is a type of talk therapy. It may help you recognize and manage symptoms of SAD.

SAD follows a seasonal pattern, making the onset predictable. You can develop preventive measures to manage your symptoms.

Bright light therapy involves sitting in front of a device that emits 10,000 lux of light. About 20 times brighter than normal indoor lighting, this device may help alleviate depression symptoms.

Let your doctor or mental healthcare provider know if you're taking any medications or supplements. They'll ensure they don't prescribe antidepressants that may interact with medications you're already taking. 

Prioritize Winter Wellness for Older Adults

The cold weather and lack of sunlight can affect your mood, physical health, and longevity. Before that happens, learn how to beat the winter blues. Applying these tips can help you manage your symptoms.

You can find more helpful wellness strategies through your senior living community. Cardinal Place Assisted Living offers compassionate care in a home-like setting. We can help you thrive and flourish with our exclusive senior lifestyle programs.

Our community was recognized as The Best Assisted Living by US News & World Report for 2025. Enjoy our cozy gardens and outdoor spaces, wellness center, and library, or engage in fun activities like musical performances under the stars. Contact us now to schedule your tour.

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