Have you ever noticed that as the days get shorter and the weather gets colder, your mood takes a bit of a nosedive? You're not alone. Many people feel a little “blah” (or worse) during the colder months, especially in harsher northern climates. It's that time of year when getting out of bed feels a bit harder, and the couch becomes your best friend. But the good news is, there are ways to fight those winter blues and keep a positive mindset all year long.
Understanding the Winter Blues and Seasonal Affective Disorder
First, it’s essential to understand what's going on behind that low mood. The term “winter blues” is used to describe mild depressive feelings that some people experience during the colder months. In more severe cases, this can develop into seasonal affective disorder (SAD), a type of depression that's related to changes in seasons. This disorder tends to affect women more than men. SAD symptoms can include:
- Persistent low mood
- Loss of pleasure or interest in normal everyday activities
- Irritability
- Feelings of despair or guilt
- Lethargy and sleep problems
So why does this happen? The lack of sunlight in winter can disrupt your body's internal clock, known as the circadian rhythm, leading to lethargy and depression. Reduced sunlight can also cause a drop in serotonin, a neurotransmitter that affects mood, and disrupt melatonin levels, which play a role in sleep patterns and mood. In short, those shorter days can really do a number on multiple biological processes, which is why you may experience a variety of effects.
Understanding Winter Depression in Seniors
In seniors, SAD symptoms can often be mistaken (by yourself or others) for poor brain health or normal aspects of aging, so if you struggle with seasonal depression, discuss it with your care provider to ensure you address it properly.
How to Fight Seasonal Depression
Here’s how you can build coping skills for seasonal affective disorder, the winter blues, and everything in between.
Get More Natural (and Faux Natural) Light
Exposure to natural light can significantly improve your mood. When you can, try to spend time outdoors during daylight hours. Even on overcast days, outdoor light can help. If you can’t get outside, sitting near windows when you're indoors can benefit you as well.
In addition, use a light therapy product from fall to spring. Light therapy boxes, as they are often called, can mimic outdoor light and help alleviate SAD symptoms. In fact, they are currently recognized as the single most effective treatment for winter depression. It’s generally recommended to sit in front of a light therapy product for about 30 minutes first thing each morning.
Stay Active
Exercise releases endorphins, which are natural mood lifters. Regular physical activity can improve your mood and reduce symptoms of depression. Even simple activities like walking, yoga, or stretching can make a difference.
Maintain a Healthy Diet
Eating well can improve your energy levels and overall mood. Include foods rich in vitamin D, like fatty fish or fortified dairy products, and omega-3 fatty acids, which are known to support brain health.
Establish a Routine
Keeping a regular schedule can help regulate your body's internal clock. Try to go to bed and wake up at the same time each day, and include time for physical activity and social interactions.
Connect With Others
Social interaction can reduce feelings of isolation and loneliness, and it’s also great for brain health. Building and maintaining social connections is important for a sense of belonging and to boost positive thinking. Consider joining clubs, volunteering, or simply reaching out to friends and family.
Seek Professional Help if Needed
If your symptoms are severe, it might be time to talk to a mental health professional. Therapy or medication might help you feel better.
How to Have a Positive Mindset
Building a positive mindset isn't just about preventing or treating seasonal depression; it's about enhancing your overall quality of life. For seniors, cultivating a positive mindset has been shown to improve health, quality of life, and even longevity. Here are some tips.
Practice Positive Thinking
Positive thinking can reduce stress and improve health. This doesn't mean ignoring life's less pleasant situations. Pay attention to your thoughts and take note of those that are pessimistic. Train yourself to stop the pattern of negative thoughts and approach situations in a productive way.
Cultivate Gratitude
Keep a gratitude journal. Writing down things you're thankful for can shift your focus from negative thoughts to positive ones. Even small things like a warm cup of coffee or a good book can make the list.
Engage in Mindfulness
Mindfulness simply means focusing on and fully engaging with the present moment. Mindfulness can look different for everyone but often includes a purposeful focus on your breathing, senses, thoughts, or physical activity. These practices can help you stay grounded, reduce negative thoughts, and avoid dwelling on the past or future.
Set Realistic Goals
Achieving small goals can boost your confidence and mood. Break down larger tasks into manageable steps and celebrate your accomplishments along the way.
Embrace New Hobbies
Trying something new can reignite your passion for life. Whether it's painting, gardening, or learning a musical instrument, new hobbies can bring joy and satisfaction.
Foster Faith
Meditating on God and His will centers your mind on good. Reading scripture and praying can help you focus on something bigger than yourself, reflect on God’s providence throughout the generations, find hope, and remember that you’re not alone.
Find Freedom in Forgiveness
Whether you regret something you’ve done or hold onto ways in which others have wronged you, forgiving yourself and others can lift a heavy burden from your heart and mind, freeing you to see life anew.
Winter doesn't have to be a gloomy season. By understanding what's happening and taking proactive steps, you can fight the winter blues and cultivate a positive mindset. Remember, it's about making small changes that can lead to significant improvements in how you feel. So, bundle up, embrace the season, and take charge of your well-being!
Stay Positive This Winter With Chapel Pointe
Chapel Pointe is a faith-based continuing care retirement community. We commit each day to serving and enhancing the quality of life for people aged 62+ in Central Pennsylvania, offering amenities and social programs to boost our residents’ mental, physical, and spiritual health. We’re honored that our greater community sees the servant-heart of our nonprofit organization and consistently selects Chapel Pointe as “The Best of Cumberland County.”
Nestled in eight beautifully landscaped acres in Carlisle, PA, our welcoming campus is filled with interesting places to explore and amenities that make life easy, enjoyable, and centered on each individual. You’ll enjoy a wide variety of social brain-boosting activities and events, including movies, concerts, dinner gatherings, lawn games, game nights, church groups, and more.
Contact us to learn more about our community wellness offerings and to get more information about living your best life at Chapel Pointe!