Sometimes called the winter blues, seasonal affective disorder (SAD) is a form of depression that's associated with fall and winter. While research is ongoing into what causes seasonal depression, it's been linked to a decrease in daylight.

Symptoms vary, but the most common are changes in sleep patterns, diet, weight and social activity. Seniors experiencing the winter blues may feel down or devoid of emotion and lose interest in their favorite hobbies.

When these feelings persist, they can negatively impact an older adult's overall health and quality of life. To learn more, including what seniors can do to lessen seasonal depression, keep reading below.

Treating Seasonal Affective Disorder

Once seasonal depression has been identified in a senior, care plans can be created. There are many treatments available, including light therapy and medications.

Because the lack of sunlight is a common trigger, you can take tests for deficiencies in vitamin D levels. Adding supplements and foods high in the nutrient has proven to help reduce symptoms.

Another effective treatment is cognitive behavioral therapy or CBT. Seniors prescribed CBT often participate in group sessions that teach you how to discover and focus on the positive aspects of your life and circumstances.

Though you may feel overwhelmed or trapped by your emotions, it's important to know these treatments help relieve symptoms and are fairly easy to implement into your daily life.

What Seniors Can Do

After you take the first step and contact your doctor, you can establish a personalized care plan. This lets you take charge of your mental and emotional health. In addition to the actions your doctor recommends, you can make changes in your daily life to help boost your mood.

Dietary Pick-Me-Ups

The winter blues can lead to bingeing and stress eating in some seniors. Stocking your assisted living apartment with fresh fruits and vegetables can help you fuel up properly for the day. Arranging a meal schedule may also help prevent sudden weight fluctuations and encourage healthy eating habits.

Studies have shown that following diets such as the low-sodium DASH diet may positively impact people experiencing depression. Residents here in The Gardens can talk with their doctors and the nutritional team in our kitchen about creating a custom meal plan to support their overall wellness.

Sleeping on It

Depression can interfere with your ability to sleep well, so forming a routine is a good way to balance your sleeping habits. Maintaining a sleep schedule can help you feel more rested and avoid missing meals, activities and social engagements, which are key components of mental and emotional health.

There are several ways to improve sleep, including:

• Getting up and going to bed at the same time every day
  
  
• Avoiding electronic screens that emit blue light before bed
  
  
• Relaxing before sleeping by reading or listening to music
  
  
• Limiting caffeine in the late afternoon and evening

Moving Forward

Exercise isn't just beneficial to the body. As you move and stay fit, your body releases hormones that lower stress and improve mood. Here in Missouri, we're blessed to have mild days during the winter, which you can use to get some fresh air and sun.

There are many ways to stay mobile, even when the weather is unsuitable for outdoor activities. Walking clubs can move their routes indoors, traveling around our campus or some of Springfield's malls and recreational facilities.

The fitness center is outfitted with senior-friendly equipment. You can check out the monthly calendar for planned activities designed by our staff to help our residents have fun while keeping moving.

Strength in Numbers

One of the first symptoms of depression is withdrawal from social situations. Seniors managing seasonal disorder often feel sad, empty, irritable, anxious or worthless. These destructive emotions can make it hard to join group activities or share a meaningful conversation with a loved one.

Because seasonal disorder occurs at specific times of the year, seniors and their caregivers can work together to create plans to help them stay social. Extra steps can be taken when depression symptoms are more likely, using care to tailor events to seniors' personal preferences.

Shy or introverted seniors shouldn't jump into every event and activity available, as this could make them more stressed. Instead, quiet meals with family or one-on-one visits with friends would be better suited to combating potential loneliness.

Helping Others, Helping You

Here in the Bethesda Gardens Communities, we know the power of helping others and have built our ministry around it. As seniors face triggers each year, they can focus on activities to help others instead of dwelling on negative thoughts of the season.

Volunteering gives you the chance to take charge of your time and choices, letting you contribute your abilities to making a difference in someone else's life. Activities can be seasonally focused, such as knitting scarves or joining the annual winter bird count.

Seniors who like to stay close to home may enjoy starting an indoor garden and treating friends to homegrown mint tea or carrot cake. Other volunteer opportunities can be found through our communities' work throughout Springfield.

Simply ask our staff to learn how to get started, or talk with the resident chaplain about participating in local church ministries.