How to Beat the Winter Blues in Dover Senior Living Communities

You can beat the winter blues by developing a routine that includes a healthy diet, exercise, and winter mood support. Apply these senior care tips to enhance your physical and mental wellness.

According to McGovern Medical School, nearly 40% of Americans notice a drop in their mood each winter. Another two-thirds of Americans polled noted behavioral changes in the winter. These symptoms of seasonal affective disorder (SAD) can affect your ability to function if you don't seek treatment. 

Before that happens, learn how to beat the winter blues. Prioritizing strategies that enhance seasonal wellness for seniors can benefit your mental and physical health. Read on to discover our tips for winter mood support in Dover, DE!

What Are the Winter Blues?

According to the American Psychiatric Association (APA), about 5% of US adults experience SAD. The winter blues are a mild version of seasonal affective disorder.You may start feeling down as the seasons change due to fewer hours of sunlight.

The APA classifies SAD as "major depressive disorder with seasonal pattern." Most people experience symptoms during the fall, as the weather gets colder.Symptoms may worsen when there's less sunlight and won't improve until the arrival of spring.

The worst months for SAD are usually January and February, during peak winter. Though it's less common, people can also experience summer-pattern SAD.

What Are the Symptoms of Seasonal Affective Disorder?

According to the National Institute of Mental Health, symptoms of SAD can last between four and five months. Symptoms include those associated with depression, such as:

• Feeling pessimistic or hopeless
• Feeling persistent sadness or an empty mood most of the day, every day, for at least two weeks
• Loss of interest or pleasure in activities and hobbies
• Difficulty remembering, concentrating, or making decisions
• Feeling irritated, restless, or frustrated
• Decreased energy, fatigue, or feeling down
• Feeling helpless, worthless, or guilty
• Heavy arms and legs
• Physical aches and pains
• Headaches, cramps, and digestive problems
• Oversleeping
• Craving carbs or sugar (resulting in overeating and weight gain)
• Social withdrawal

Consult a mental health professional if you experience symptoms of SAD. Without treatment, it may affect your ability to focus and function.

For a professional to diagnose you with SAD, they must note that you have:

• Symptoms of depression or specific symptoms of winter-pattern SAD
• Depressive episodes that occur during the winter for at least two consecutive years
• Depressive episodes that occur more often during the winter than at other times of the year

How to Beat the Winter Blues

Don't neglect your emotional health. Instead, use these wellness tips to beat the winter blues.

Embrace Seasonal Wellness for Seniors

Follow the Nordic practice of embracing the outdoors regardless of the weather. Learning how to enjoy winter may uplift your mood. Try:

• Wearing comfy clothing
• Sipping a warm beverage
• Going for a morning walk

Spending time in nature may improve your mood and promote overall wellness. 

Prioritize Self-Care for Older Adults

Prioritize self-care by adding regular exercise and healthy meals to your routine.

You can find fun exercise classes through your senior living community's fitness program. Exercising boosts serotonin and dopamine levels, which can improve your mood.

Eat healthy, nutritious plant-based foods for antioxidant and neuroprotective benefits. You can find nutritious meals through your senior living community's dining programs. These foods may improve your mood and energy levels during the winter.

Socialize

Engaging in social activities can boost your mood and give you a support system to lean on.Explore your senior living community's events and activities calendar. They may offer:

• Scrapbooking and journaling
• Cooking classes
• Dances
• Trivia nights
• Book club
• Movie nights
• Continuing education courses

Memory Care Emotional Health Support

As you apply these Dover, DE senior care tips, consider exploring your options for memory care senior living. Moving into a senior living community can give your life structure, which can reduce stress. Their exclusive lifestyle programs can improve your mental and physical well-being.

Frequently Asked Questions

Who Develops SAD?

SAD is more common in people aged 18 to 30. It occurs more often in women than in men. 

Other risk factors for SAD include:

• Having depression or bipolar disorder (especially bipolar II disorder)
• Having another mental disorder (such as an eating or anxiety disorder)
• Living in cloudy areas
• Living far north or south of the equator
• Having relatives with SAD or other mental illnesses (such as major depressive disorder or schizophrenia)

Consult a doctor or mental health professional if you believe you're at risk of developing SAD. They can help you take preventive measures before the colder winter months. 

What Causes SAD?

Medical researchers still haven't determined the root cause of SAD. However, they believe SAD is connected to reduced sunlight exposure during the winter.

Getting less sunlight exposure can cause a vitamin D deficiency. Vitamin D boosts natural serotonin production. Serotonin is a brain chemical (neurotransmitter) linked to our mood.

Getting less sunlight exposure can also cause a boost in melatonin production. This chemical makes us drowsy. You may experience changes to your wake-sleep cycle (or circadian rhythm), which can affect your mood. 

What Are the Treatments for SAD?

A mental healthcare provider may recommend a combination of treatments for SAD, including:

• Psychotherapy (talk therapy)
• Cognitive behavioral therapy
• Antidepressants
• Vitamin D supplements
• Sunlight exposure or bright light therapy

Bright light therapy (phototherapy) uses a special lamp that emits 10,000 lux of light. Treatment can stimulate natural outdoor light settings, which may trigger vitamin D (and therefore serotonin) production. Bright light therapy is associated with a significant reduction in symptoms (60% for bright light therapy versus 39% for other treatments). 

Find Your Winter Mood Support

Don't let the winter weather ruin your good mood. Instead, use these tips to beat the winter blues. With these self-care strategies, you can enhance your overall well-being while living in Dover, DE.

Remember, your senior living community may provide additional support. State Street Assisted Living offers exclusive senior lifestyle programs, including professionally-led fitness classes, chef-prepared dining, and engaging events. Pets are welcome, too!

Our customized Assisted Living and personalized Memory Care services options ensure there's a living option to fit everyone's unique needs. Contact us now to schedule your tour.