You can learn how to beat the winter blues by adjusting your diet, exercising, and increasing your exposure to sunlight. You can find winter mood support through your local senior living community's lifestyle programs.
According to the Cleveland Clinic, about 10 to 20% of Americans get the winter blues, a milder form of seasonal affective disorder (SAD). The winter blues can cause fatigue and mood changes, affecting your ability to function and quality of life.
Thankfully, there are preventive measures you can take while living in Marion, OH. With our tips on how to beat the winter blues, you can enjoy the winter weather instead. Read on to learn how to improve your emotional wellness!
The winter blues are a mild form of seasonal affective disorder. SAD is classified as "major depressive disorder with seasonal patterns." People may experience symptoms as the seasons start to change.
A lack of sunlight may cause your winter blues by triggering:
You may experience mood changes and symptoms of major depression if you have the winter blues, including:
Consult a mental health professional if you experience these symptoms. They'll determine if you have the winter blues or another mental health condition.
Your senior living community may offer winter mood support services to help you beat the winter blues. Here are a few strategies you can use to improve your mood.
Embrace the Nordic concept of friluftsliv ("free air life") by embracing the cold weather. For example, you can:
Exposure to natural settings can improve your mood and overall well-being. Spending time in nature may benefit:
Spending time outside can increase your exposure to sunlight. Sunlight exposure may improve your mood and overall well-being.
Explore your senior living community's fitness program for outside exercise classes. For example, you can join a walking group or take a yoga class outside. Exercising increases serotonin and dopamine levels, which can have a positive impact on your mood.
If you prefer staying active indoors, utilize your senior living community's events and activities calendar. Scheduling fun activities with other seniors can give you something to look forward to during the winter.Engaging activities for seniors include:
Otherwise, social isolation and loneliness can pose health risks in older people. Make time in your schedule to talk to friends and family members. Their support can help you combat the winter blues.
Consider asking friends to join you for meals. Eating together can encourage you to make healthier decisions.
Prioritize eating whole foods, including:
These foods are high in nutrients that can benefit the body and mind. Explore your senior living community's dining program for healthy dishes.
For additional winter mood support, try light therapy. This treatment involves sitting in front of a device for 15 to 30 minutes every morning.
The device will mimic natural outdoor light settings, increasing your light exposure. Gaining more exposure during the winter may benefit your mood.
Light therapy is usually the first recommended treatment plan for the winter blues. If you continue experiencing symptoms, consult a mental health professional. They can help by developing a personalized treatment plan, which may include:
People can first experience symptoms of SAD at any age. However, it usually starts when a person is between the ages of 18 and 30. Women have a higher risk of SAD than men.
The winter blues usually begin in the fall (October) and continue until the beginning of spring, for an average of five months. The onset may occur as there are fewer hours of sunlight during this period. You may experience severe symptoms at the peak of winter, during January or February.
If you experience symptoms of SAD, consult a mental health professional. SAD is a seasonal form of depression. Since the onset is predictable, you can take preventive measures to better manage your symptoms.
About one billion people either have vitamin D insufficiency or deficiency. Vitamin D deficiency may play a role in depression and other mental disorders.Taking a vitamin D supplement may help relieve seasonal depression symptoms.
Our bodies naturally produce vitamin D when our skin is exposed to sunlight. Vitamin D helps the body produce serotonin, a neurotransmitter (brain chemical). This neurotransmitter helps regulate mood changes.
There are fewer hours of sunlight during the winter. Getting less sunlight exposure can cause natural vitamin D production (and therefore serotonin production) to drop. Having low vitamin D and serotonin levels may contribute to seasonal depression symptoms.
Consult a doctor before adding supplements to your routine. Some supplements can interact with medications.
Don't let your emotional wellness plummet. Instead, use these tips to learn how to beat the winter blues. With these strategies, you can enjoy winter in Marion while keeping your spirits high!
Remember, you can find more winter mood support services through your senior living community. DeWolfe Place Assisted Living offers beautiful gardens and outdoor spaces where you can soak up sunlight during the winter.
Enjoy engaging activities like cooking sessions and musical performances under the stars, or personalized wellness classes like yoga. Our caring staff is here to help you thrive in mind and body. Contact us now to schedule your tour.