How to Reverse Seasonal Affective Disorder in Seniors

Written By: Discovery Senior Living
How to Reverse Seasonal Affective Disorder in Seniors

You can reverse seasonal affective disorder by adjusting your diet, exercising, and socializing. Adding mood-boosting habits to your routine can improve your quality of life in Fond du Lac, WI.

According to Mental Health America, about 5% of the US population experiences seasonal depression. Seasonal affective disorder (SAD) may affect your behaviors, thoughts, and feelings if you don't seek treatment. In addition to affecting your mental and physical health, it could diminish your quality of life.

Before that happens, learn how to reverse seasonal affective disorder and enjoy winter in Fond du Lac, WI. Read on for our top mood-boosting habits for seniors.

What Is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a type of depression.Also called winter-pattern SAD or seasonal depression, it's classified as "major depressive disorder with seasonal pattern." 

Most people first experience symptoms during the fall. Symptoms can worsen during peak winter, when there are fewer hours of sunlight, and may not improve until spring.

SAD shouldn't be confused with "the winter blues." It's normal to feel sluggish or unhappy during the winter. SAD, however, can affect daily functioning.

Though it's less common, some people experience the summer blues. Symptoms appear during the spring and summer and don't improve until fall or winter.

Seasonal affective disorder is associated with the changing seasons.Symptoms can worsen as the season progresses.

What Are the Symptoms of SAD?

Common symptoms of seasonal affective disorder include:

  • Difficulty concentrating, making decisions, or remembering
  • Feeling sad or down most of the day, almost daily, for at least two weeks
  • Losing interest in activities you once enjoyed
  • Social withdrawal
  • Feeling guilty, hopeless, or worthless
  • Feeling irritated or agitated
  • Oversleeping
  • Having low energy or feeling sluggish
  • Craving carbohydrates or sugar
  • Overeating and weight gain
  • Arms and legs feeling heavy

Consult a mental health professional if you experience these symptoms. They'll determine if you have SAD. In some cases, these symptoms can indicate that you have a more complex mental health condition. 

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

  • Depressive episodes that are more frequent during the winter than the rest of the year
  • Episodes that occur during the winter for at least two consecutive years
  • Experiencing symptoms of major depression 

How to Reverse Seasonal Affective Disorder

Making a few lifestyle changes may reverse seasonal affective disorder. Try adding these mood-boosting habits to your assisted living routines.

Establish Mood-Boosting Habits

Prioritize your:

  • Sleep habits
  • Diet
  • Exercise

Try to get seven to nine hours of sleep. Go to bed at the same time each night and wake at the same time each morning. This will help you maintain a healthy circadian rhythm, which can become disrupted during the winter, when there's less sunlight.

Eat a healthy, balanced diet that's rich in nutrient-dense whole foods. Plant-based foods contain antioxidants, which can benefit your brain health. You can find healthy dishes through your senior living community's dining program.

Explore your community's fitness program to find exercise classes. Exercising regularly can boost serotonin and dopamine production. These brain chemicals can influence your mood. 

Develop Assisted Living Routines

Moving into an assisted living community can reduce stress in your life. You can develop assisted living routines, which will give your life structure.

Making socializing part of your routine. Spending time with friends can boost your mood and quality of life. Explore your senior living community's events and activities calendar for:

  • Cooking classes
  • Dance classes
  • Bingo
  • Move nights
  • Book club
  • Trivia
  • Exercise classes

Seek Winter Mental Health Support

Consult a mental health professional if your symptoms don't improve. They can recommend professional treatments based on your symptoms. Consider finding a mental health professional who is trained in cognitive behavioral therapy, an effective treatment for CBT.

Frequently Asked Questions

Who Is At Risk of SAD?

You may have a higher risk of developing SAD if you:

  • Have major depressive disorder, bipolar disorder, or another mood disorder
  • Have relatives with other forms of depression or mental health conditions
  • Live in a cloudy region
  • Live far from the equator, where there's less sunlight during the winter
  • Have relatives with SAD
  • Are a woman

People who live in the northernmost half of America, where there's less sunlight during the winter, are at risk of SAD. About one in 20 people in this region could have symptoms suggestive of SAD.

Consult a mental healthcare provider if you believe you're at risk. They can help you apply preventive measures before the peak winter months, when symptoms are usually the most severe.

What Are the Treatments for SAD?

Your mental healthcare provider may recommend a combination of treatments, such as:

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

Getting less sunlight exposure during the winter may cause a vitamin deficiency. Vitamin D helps the body produce serotonin, which can boost your mood. 

Inform your mental healthcare provider if you're already taking supplements or medications. They'll ensure you avoid a potential interaction. 

CBT is a form of talk therapy. Treatment can help you identify and manage your symptoms.Some evidence suggests it may reduce the recurrence and remissions of SAD.

Bright light therapy for seniors involves replacing natural sunlight exposure with daily exposure from a light box. This device emits 10,000 lux of light (20 times greater than ordinary indoor light) for 20 to 60 minutes a day.

Improving Emotional Wellness for Aging Adults

Don't neglect your mental and physical health this winter. Instead, learn how to reverse seasonal affective disorder using these effective strategies. With these tips, you can improve emotional wellness for aging adults while improving your quality of life.

Remember, you can find more mental health resources through your local senior living community. At LakeHouse Fond du Lac, we develop individualized care plans designed to meet the needs of each resident. 

Our amenities are designed to make everyday living more enjoyable. Enjoy our stunning gardens for fresh air and sunshine, cooking sessions and musical performances under the stars, or chef-prepared meals in our elegant dining room. Contact us now to schedule your tour.

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