Reverse Seasonal Affective Disorder: Tips for Seniors

You can reverse seasonal affective disorder with sunlight exposure, a healthy diet, and exercise. Otherwise, SAD can become debilitating, affecting your health and ability to function.

According to the American Heart Association, between 1.4 and 9.7% of people living in North America experience seasonal affective disorder (SAD). Rates for those living in the northernmost latitudes of the continent reach up to 10%. Without treatment, SAD could affect your functionality and quality of life.

Make the most of winter in Carlsbad, CA, by learning how to reverse seasonal affective disorder. With these seasonal depression recovery tips, you can enjoy the weather while feeling your best. Apply these mood boosting strategies today!

What Is Seasonal Affective Disorder?

Seasonal affective disorder is more than feeling "down" or "blue" during the winter. Also called seasonal depression or winter depression, SAD is a disorder identified as a type of depression. The Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) identifies it as "major depressive disorder with seasonal pattern."

People with SAD may experience symptoms similar to depression. This may include:

• Feeling depressed or sad
• Eating more
• Craving carbohydrates
• Sleeping too much
• Gaining weight
• Increased fatigue despite increased sleep hours
• Difficulty concentrating, thinking, or making decisions
• Feeling guilty, hopeless, or worthless
• Increased purposeless activity (pacing and handwriting)
• Slowed speech or movements
• Loss of interest or pleasure in previously enjoyed activities
• Thoughts of suicide or death

Symptoms usually occur during the onset of fall (October) when there are fewer hours of sunlight.People may notice an improvement in symptoms with the arrival of fall. The most difficult months for people with SAD are usually January and February.

What's the difference between winter vs summer mood disorders? Besides the timing, summer-pattern SAD (summer depression) is less common. Additional symptoms for summer-pattern SAD include:

• Anxiety
• Insomnia (trouble sleeping)
• Restlessness and agitation
• Poor appetite resulting in weight loss
• Violent or aggressive behavior

What Is the Root Cause of Seasonal Affective Disorder?

The specific cause of SAD is still unknown. However, possible factors that come into play include:

• Melatonin levels
• Vitamin D levels
• Serotonin production
• Your circadian rhythm (biological clock)

Melatonin is a chemical that plays a role in mood and sleep patterns. Getting less sunlight exposure during the winter can cause an increase in melatonin production, which may trigger SAD symptoms. 

The reduced sunlight in the fall may disrupt your body's internal clock. This can lead to feelings of depression.

Talk to a mental health care provider if you experience symptoms of SAD. For a diagnosis, you must meet the following criteria:

• Have symptoms of depression or more specific symptoms of winter-pattern SAD
• Depressive episodes occur during the winter for at least two consecutive years
• Depressive episodes during the winter are more frequent than episodes experienced at different times of the year

Reverse Seasonal Affective Disorder

Since the onset of seasonal depression is predictable, you can take preventive measures to protect your mental health. Here are a few mood boosting strategies you can use to brighten your winter.

Stay Active Outside

Try increasing your exposure to natural sunlight. Open your blinds, sit near windows, and spend more time outdoors.

Exercise can promote serotonin and dopamine production, which are associated with mood regulation. Explore your senior living community's fitness program for exercise classes, such as:

• Yoga
• Walking groups
• Hiking
• Tai chi
• Pilates
• Resistance training

Increase your sunlight exposure using sunlight therapy. Treatment involves sitting in front of a device that mimics natural sunlight. It may improve your mood. 

Maintain a Healthy Diet

Eat a healthy, balanced diet that features colorful fruits and vegetables. These foods contain phytonutrients that may protect your brain health. You can find healthy, nutritious dishes through your senior living community's dining program.

Stay Connected With Others

Social isolation and loneliness may pose health risks, including an increased risk of depression, in older people. Try spending time with seniors in your community through:

• Bingo
• Dancing
• Cooking classes
• Card and board games
• Outings

Explore your senior living community's events and activities calendar for bonding opportunities.

Frequently Asked Questions

Does Vitamin D Help With SAD?

Sunlight exposure helps your body naturally produce vitamin D. Levels may drop during the winter.

Vitamin D helps the body produce serotonin, a neurotransmitter (brain chemical) that affects mood. Low vitamin D and serotonin may trigger depression.

Vitamin D has neuroprotective properties that may affect brain tissues involved in depression and anxiety. Taking a supplement may help ease depression symptoms. However, little research has been done on other supplements that may help relieve SAD symptoms.

Consult a doctor before adding supplements to your routine. They help you avoid interactions with medications.

Who Is at Risk of SAD?

About 5% of the US population experiences seasonal depression in a given year. About four out of five people with seasonal depression are women. The onset can occur when people are between the ages of 20 and 30.

A person's risk for seasonal depression increases the further someone is from the equator. These locations receive less sunlight during the cold winter months. 

SAD is more common in people with bipolar disorder or depression. People with SAD often have other mental disorders, including:

• Attention-deficit/hyperactivity disorder
• Anxiety disorder
• Eating disorder
• Panic disorder

Seasonal depression sometimes runs in families. It can be more common in people who have relatives with other mental illnesses, including depression.

If you believe you're at risk, consult a mental health professional. They can develop a personalized treatment plan and offer coping strategies. Common treatments include:

• Psychotherapy
• Medication
• Lifestyle changes
• Maintaining a regular sleep schedule
• Eating a balanced diet
• Regular exercise
• Sunlight therapy

Plan Your Seasonal Depression Recovery

Don't let the winter chill keep you from enjoying the season. Instead, apply these emotional wellness tips to reverse seasonal affective disorder. With these mood boosting strategies, you can take control of your mood and overall wellness.

Remember, you can find more resources through your senior living community. La Marea Senior Living was recognized as a Best Assisted Living and Best Memory Care community by US News & World Report in 2024.

We offer signature programs like Vibrant Life® and Elevate® dining to encourage seniors to maintain their independence while living in comfort. Contact us now to schedule your tour.