Managing Seasonal Affective Disorder in Seniors

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

It’s getting dark early these days and the weather is cooling off. Snowfall is occurring around the country and the skies have traded their sunny hues for shades of gray. It’s the perfect recipe for feeling gloomy. But some people may experience more than just the occasional meh over it being too cold to enjoy being outside. Here’s what to know about seasonal affective disorder and some tips on managing it.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder, often referred to as (SAD), is a type of depression that follows a seasonal pattern, typically emerging in the fall or winter months when daylight hours are shorter. “It can lead to feelings of sadness, low energy, sleep disturbances, and difficulty concentrating,” says Ashley Peña, an online mental health care provider and national executive director of Mission Connection Healthcare. SAD, she stresses, is more than just “the winter blues.” “It’s a legitimate mental health condition that can significantly impact daily life,” explains Peña.

How common is it SAD?

“SAD is fairly common, especially in regions with long, dark winters, affecting about 5% of the U.S. population,” says Peña. The prevalence in seniors, she explains, can be higher due to other factors like reduced mobility, isolation, and health conditions that make them more vulnerable to depression during the colder months.

“Seniors, particularly those with limited access to natural sunlight, chronic illnesses, or a history of depression, are at a higher risk of developing SAD,” says Peña. People living in northern climates or those with a more sedentary lifestyle may also be more susceptible. “Additionally, older adults may be more prone to vitamin D deficiency, which is linked to depressive symptoms, especially in regions with limited sunlight during the winter,” adds Lisa Anderson, a licensed clinical social worker and clinical director of Brooks Healing Center.

Symptoms of SAD

“People who suffer from seasonal depression are generally diagnosed with low energy, difficulty focusing, changes in eating or sleeping schedules, and feeling sad or hopeless,” says Michelle English, a licensed clinical social worker and co-founder and executive clinical manager of Healthy Life Recovery.

Additional symptoms may include:

Feeling sad or down with no explanation
Having low energy and sleeping more than usual
Losing interest in activities you enjoy
Problems with sleeping
Feeling hopeless, guilty, or worthless
Having thoughts of self-harm
Appetite changes, overeating, weight gain and craving foods like carbohydrates

Prioritize natural light: “Make the most of natural light,” suggests Michael Anderson, a licensed professional counselor and clinical director of Healing Pines Recovery. Start by opening your curtains each morning so the sun can enter and brighten your home. “If you are within vision of windows, consider taking a few steps outside during the day,” he says. “Such activities help improve your general state of being and re-synchronize your internal clock.”

Engage in regular activity: Exercise or hobbies help boost mood and energy levels – and even light exercise, like walking, can help. Head to the gym, meet a friend to try the latest workout class in town or do a streaming yoga workout at home. “Simple chair exercises or stretching routines can be great alternatives for those with mobility challenges,” suggests Anderson.

Use light therapy lamps: If you live in a place that is especially dark and dreary, you may benefit from using a light therapy lamp. “These are especially helpful in mimicking sunlight and improving symptoms,” says Peña. You can purchase one and sit it near your desk while you work or on an end table while you read to expose yourself to some daytime light.

Studies have shown that light exposure from a light therapy box can help to improve your mood, reduce fatigue, and even reduce sleep disturbances associated with SAD. Anderson says to use your lamp for 20 to 30 minutes per day.

Stay social: “Loneliness often exacerbates depressive symptoms, so maintaining regular interactions with family, friends, or community groups is vital,” says Anderson. He suggests prioritizing in person and virtual visits, phone calls, or participating in local activities to help combat feelings of isolation.

Maintain a daily routine: “Another key strategy is maintaining a consistent daily schedule,” says Anderson. “Regular wake and sleep times can stabilize circadian rhythms, which are often disrupted in people with SAD.”

Plan some fun: “Focusing on hobbies or creative outlets that bring joy can provide a meaningful distraction during the darker months,” says Anderson. Sign up for a class and try a new skill, take an online course in baking or watercolor painting, or get back into a favorite pastime like crocheting or knitting.

Eat healthy: “A balanced diet also plays a significant role in managing SAD,” says Anderson. He says to aim for meals rich in omega-3 fatty acids, whole grains, and fresh produce to support overall health and energy levels.

Don’t be afraid to ask for help: If things get too difficult to manage on your own, seek out the help of a therapist who can give you some coping strategies. “For more severe symptoms, professional help can be incredibly beneficial,” says Anderson. A type of therapy known as Cognitive Behavioral Therapy (CBT) tailored to SAD, she says, has been shown to reduce symptoms effectively, and in some cases, medication may also be necessary. “Consulting a healthcare provider can help determine the best approach,” Anderson adds.

Plan ahead: “For those who’ve been afflicted in the past or may feel susceptible to SAD, planning ahead is wise,” says Laurie Singer, a therapist with Laurie Singer Behavioral Sciences. As the clocks change, start to put some plans in place, like setting up daily phone calls with friends, purchasing a light therapy lamp or finding a new favorite workout to do at home and downloading a new meditation app.

Be proactive as a caretaker: “Caregivers and family members play an essential role in supporting seniors with SAD,” says Anderson. He encourages regular check-ins to help identify changes in mood or behavior early. “Simple actions like planning small outings, sharing meals, or walking together can foster connection and lift spirits,” he says.

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