When the weather turns colder and the days grow shorter, it’s natural to turn inward. Some affectionately call this time of year “cozy season,” because it’s the perfect opportunity to snuggle up with warm slippers and a good book or head to the kitchen to cook some nourishing soup or bake some toasty bread.
But, for many, winter can be a time of feeling down, low energy, and even lonely. While this may be the winter blues, it might also be seasonal affective disorder.
If your moods change with the seasons, you’re not alone. Seasonal affective disorder is quite common. According to the American Psychiatric Association, around 5% of Americans experience its effects.
But what is seasonal affective disorder? Is it serious? Who’s at risk? And how is it diagnosed and treated?
Hopscotch Primary Care is invested in the holistic health and well-being of the seniors we serve. We care about you—body, mind, and spirit.
We’re joining with the National Alliance on Mental Illness (NAMI) to raise awareness about this condition. They’ve designated December as Seasonal Affective Disorder Month to spread information about this common mental health issue.
If you’re curious about seasonal affective disorder and wonder if it’s impacting you, you can always reach out to your trusted Hopscotch team for our guidance and support.
We also created this article to raise awareness about this condition. We want you to have all the resources and information at your fingertips to understand the health and wellness challenges you face and make the best treatment decisions for you.
Let’s explore the facts about seasonal affective disorder.
What is seasonal affective disorder?
Between the colder weather and the shorter days, feeling a little blue in the wintertime is normal.
After all, the seasons offer us an opportunity to flow with their changes. This season invites us to slow down, turn inward, savor self-nourishment, and spend quality time with those we love.
But what happens when the winter blahs don’t go away on their own? What if they deepen and begin to affect your life and your functional abilities?
When feeling down in the winter doesn’t let up—seasonal affective disorder may be the cause.
Seasonal affective disorder is a type of depression. Also known as seasonal depression or by the on-the-nose acronym of SAD, seasonal affective disorder is a form of depression that typically begins in the fall and lasts through the winter months.
Seniors who experience SAD may notice some or all of the following symptoms:
- Lower energy levels and fatigue
- Feelings of hopelessness and worthlessness
- Feeling pessimistic, angry, irritable, or frustrated
- Loss of interest in preferred activities
- Social withdrawal and isolation
- Feelings of loneliness
- Trouble concentrating and making decisions
- Memory problems
- Sleep issues (including oversleeping or difficulty sleeping)
- Unintended weight changes
In severe instances, seasonal depression can lead to thoughts of self-harm or suicidal ideation. If you or someone you love experiences these symptoms, it’s vital to seek medical help and support immediately.
SAD symptoms can also begin in the spring, but this type is much less common than the winter variety.
Now that you know what SAD is and how it differs from the winter blues, let’s explore how it happens and how it can be treated.
What causes seasonal affective disorder in seniors?
Specific causes of SAD are still unclear, but scientists believe it may be triggered by the effects of less daylight and colder temperatures on our brains. Changes in melatonin levels may also be involved in SAD symptoms, as this hormone is involved in sleep cycle regulation.
Modern researchers’ best guesses for the issues that contribute to SAD include:
- Circadian rhythm changes—We all have an internal clock that helps us regulate everything from our moods to our sleep patterns. Your biological clock shifts with gradual changes in the amount of daylight and sudden changes like the onset of daylight savings. These shifts can cause your body and brain to play catch-up. This struggle to adjust can fuel symptoms of SAD.
- Low vitamin D—among its many important functions in the body, vitamin D is vital for our brain cell activity. It also supports our serotonin levels, which is a happiness hormone and an important neurotransmitter. Since a major source of vitamin D is the sun, less daylight can lead its levels to drop, contributing to depression symptoms.
- Neurotransmitter imbalance—speaking of serotonin, low levels of this key neurotransmitter can lead to feelings of depression and other symptoms of SAD. Sunlight helps your body and brain regulate this hormone; reduced daylight can affect its levels.
- Self-fulfilling prophecy—there’s a saying that asserts: “Where attention goes, energy flows.” When it comes to the winter, many people harbor negative feelings about this season that can contribute to symptoms of SAD. Seniors, in particular, may feel more limited physically during the winter months, due to conditions that put them at risk for falls and other adverse safety events. If you dread the shorter days and colder temperatures of winter, you may be at increased risk of developing seasonal depression.
While it’s still not fully clear what causes seasonal depression, what is clear about this condition is it’s different than just feeling sad. Seasonal affective disorder involves feelings that last for two weeks or more and impact your ability to function normally.
If you or someone you love is experiencing symptoms of SAD, don’t hesitate to reach out to your trusted primary care provider to discuss your concerns and explore treatment options.
Hopscotch Primary Care can assess your SAD symptoms and create a customized, comprehensive treatment plan to help you get back to feeling your best. There’s no need to suffer in silence when seasonal depression affects you. If you experience this issue—you’re not alone. Hopscotch is here for you.
Next, let’s explore some treatment approaches for SAD.
How is seasonal affective disorder treated?
Early diagnosis of SAD is important to promote a swift and complete recovery and reduce symptom severity.
If you’re concerned you or someone you love may be dealing with seasonal depression, it’s important to connect with your trusted primary care provider to discuss options and plan the next steps.
Your Hopscotch Primary Care doctor and their team will not only listen to your concerns and answer your questions, but we can connect you with our extensive network of specialists who can help you get the support and treatment you need.
SAD diagnosis is typically made from a thorough assessment by a psychiatrist or other qualified mental health therapist.
Treatment for seasonal depression is individualized and dependent on needs, symptoms, their severity, and other health issues.
SAD treatment approaches may include:
- Antidepressants
- Mental health therapy or counseling
- Light therapy
There are also many ways you can support and nurture your mental health and well-being, to reduce risks for SAD and manage its symptoms. These include:
- Increased exposure to sunlight—the sun is an important source of vitamin D. It’s recommended to seek out morning sunlight, which can help enhance mood and regulate circadian rhythms for better sleep and wake cycles.
- Exercising—finding ways to be active delivers mood-boosting endorphins and also helps regulate the nervous system. Plus, it keeps you moving and fit!
- Eating a healthy diet—junk food may taste good, but choosing fresh, healthy, less processed foods gives your body and brain the fuel they need to function and feel their best.
- Limiting alcohol—alcohol is a depressant, meaning it slows down activity in your brain and central nervous system. It can also cause mood changes and contribute to depression symptoms.
- Seek out support—chances are some people love you and want to help and support you in any way they can. Let them! You are not alone. Feeling connected socially is vital to our mental and physical health and well-being.
In addition to these helpful tips, it’s wise to know that your mood will likely improve gradually. The goal is to feel a little better each day but know that recovery from SAD isn’t always a straight line. Be kind to yourself as you would a loved one facing challenges.
Try to find activities that you enjoy and make you feel nurtured and engaged. These can help combat symptoms of seasonal affective disorder. This can include things like playing board games, knitting, cooking and baking, reading a favorite book, watching a movie, or chatting on the phone with a friend.
It’s also important to seek out help and support when you need it. Many people experience mental health challenges, and you are not alone if SAD affects you.
Hopscotch Primary Care is here for the holistic health and well-being of seniors. We offer comprehensive, personalized primary care without judgment. We’re here to listen to you and support you in feeling your best and living life on your terms.
If seasonal depression affects you, you don’t need to cope with it alone. Help is available for you, and it’s our honor to support you in achieving your best quality of life.
Find your nearest neighborhood Hopscotch location to plan your visit. Become a patient easily online. And be sure to check out our blog regularly for updated information and resources made for seniors like you!