Fun Ways to Chase Winter Blues Away
About This Article
Winter can drain your mood. Learn how seasonal affective disorder affects older adults and the fun; practical ways you and your loved ones can fight it.
Sally Phillips
Sally Phillips is a freelance writer with many years’ experience across many different areas. She enjoys reading, hiking, spending time with her family, and traveling as much as possible.
Table of Contents
- What Is Seasonal Affective Disorder?
- Why Winter Hits Older Adults Harder
- Pick Up a Hobby That Challenges Your Mind
- Exercise
- Stay Social
- Chase the Light
- Medical Treatment for SAD
- How Caregivers and Long-Term Care Facilities Can Help
- Paying for Extended Care
- Don't Wait for Spring
- Frequently Asked Questions: Seasonal Affective Disorder, Winter Depression, and Older Adults
You notice it first as a heaviness. Getting out of bed takes more effort. Your patience runs short. You crave comfort food and sleep. Many people call it the winter blues. For some, it is seasonal affective disorder (SAD), a form of depression tied to shrinking daylight. The good news: You can fight back, and some of the best tools are enjoyable.
For older adults, though, SAD can hit harder and hide more easily. You might see the symptoms in yourself or a older family member, like fatigue, social withdrawal, low motivation, disrupted sleep mirror or magnify conditions that already come with aging, including chronic pain, mobility challenges and early cognitive decline. That overlap makes SAD harder to spot and easier to dismiss as "just getting older." It isn't. And for the millions of seniors managing their health and independence at home or in a care setting, understanding how SAD works — and what can be done about it — matters more than most people realize.
Less daylight and winter weather can have an adverse impact on our mental health. Older people are even more affected by the snow and cold because apart from facing common chronic diseases that come with aging, they can also be more susceptible to the winter blues.
Winter and lack of sunlight impacts everyone's mood. Seasonal Affective Disorder can be especially disruptive for older people increasing their dependence on others for daily activities.
What Is Seasonal Affective Disorder?
SAD is depression that follows the calendar. Symptoms usually arrive in fall and winter and lift in spring. About 5 percent of U.S. adults experience SAD, and symptoms typically last about 40 percent of the year, according to the American Psychiatric Association. January and February tend to be the hardest months. Many more people feel a milder dip.
"Roughly five percent of the country has it, with another 10 to 15 percent having a milder variation of SAD," Dr. Norman Rosenthal, clinical professor of psychiatry at Georgetown University School of Medicine, told NBC News. Rosenthal first described and named the condition in the early 1980s.
Common signs include:
- Sad or low mood most days
- Sleeping more yet still feeling tired
- Craving carbohydrates and gaining weight
- Losing interest in activities you enjoy
- Pulling away from family and friends
- Trouble concentrating
Why Winter Hits Older Adults Harder
SAD often starts in adulthood, and women are affected more often than men, according to Johns Hopkins Medicine. Experts differ on age. Johns Hopkins says risk rises as you get older. The American Psychiatric Association says SAD typically begins between ages 18 and 30 and that younger adults face higher risk.
Either way, SAD is easier to miss later in life. Fatigue, poor sleep and withdrawal can look like the chronic diseases that come with aging, including chronic pain, limited mobility and early memory changes. Families often dismiss the signs as "just getting older." They are not.
Winter also shrinks your world. Ice, snow and cold keep many older adults indoors, away from sunlight and other people. Loneliness feeds low mood, and low mood makes it harder to reach out. Left alone, months of seasonal depression can make daily tasks harder and increase an older adult's reliance on others.
Pick Up a Hobby That Challenges Your Mind
It may be tempting to curl up on the couch and watch TV all day when it’s cold outside, but doing something productive may be better to keep winter sadness at bay. Taking up a new hobby such as embroidery, assembling jigsaw puzzles, or coloring in adult coloring books can help you pass the time in a beneficial way as all of these activities can help to keep the mind active.
When you do things that challenge your brain, this results in better mental health and may even help to prevent dementia.
Exercise
You may not feel like walking when it is snowing. You have other options to stay active and keep fit.
- Join a ballroom dancing or fitness class at your community center
- Walk laps at the mall with a friend
- Follow a free online workout or chair yoga video
- Lift light weights at home
If you love to exercise, create a home gym without breaking the bank.
Consistency matters more than intensity. Regular exercise is one of the habits the American Psychiatric Association says can ease SAD symptoms. Ask your doctor what level of activity is safe for you.
Stay Social
Winter makes most of us want to hibernate. Resist it. Invite friends over for a potluck. Meet for coffee somewhere warm. Join a book club, volunteer or schedule a weekly video call with the grandchildren.
Regular contact keeps isolation from setting in during the long, cold months. Put it on the calendar so it happens.
Chase the Light
Light is the simplest mood lifter you have. Open the blinds as soon as you wake up. Drink your morning coffee by the brightest window in the house. On clear days, bundle up and step outside, even for a few minutes.
Move your favorite chair closer to a window. Small changes add up over a long winter.
Medical Treatment for SAD
Hobbies, exercise and friends help. They do not replace medical care when symptoms are serious or last for weeks. See your doctor first. Thyroid problems, low blood sugar and viral infections can mimic SAD, the American Psychiatric Association notes, so a proper evaluation matters.
Treatment options include:
- Sunlight. Spending time outside or near a window can ease symptoms.
- Light therapy. You sit in front of a light box that gives off very bright light and filters out ultraviolet rays. Sessions usually run 20 minutes or more each morning through the winter. Most people notice improvement within one to two weeks. Ask your doctor which light box to use, especially if you have an eye condition.
- Talk therapy. Cognitive behavioral therapy (CBT) helps you spot and change the thoughts and habits that deepen winter depression.
- Antidepressants. Your doctor may prescribe medication, most often a selective serotonin reuptake inhibitor (SSRI).
Ask your doctor to check your vitamin D level before you add a supplement.
If you or someone you love has thoughts of suicide, call or text 988 to reach the 988 Suicide & Crisis Lifeline, or go to the nearest emergency room.
How Caregivers and Long-Term Care Facilities Can Help
An older family member with a caregiver at home, or one who lives in a long-term care facility, has a real advantage. Someone sees them every day. Trained caregivers often notice early signs before visiting family does: a smaller appetite, more time in bed, less interest in conversation.
Home caregivers can build daily routines that counter SAD:
- Morning light, through a short walk or a seat by a bright window
- Meals at consistent times
- Gentle encouragement to stay active and connected
Assisted living communities and nursing homes add group activities, social programs and wellness checks. Many work with mental health professionals who can assess residents and recommend light therapy, counseling or medication.
Your role is communication. Tell the caregiver or care team what you notice, even small changes in mood. Speak up early. If your loved one has no professional support at home, winter is a good time to explore options. Search the LTC News Caregiver Directory for home care providers and long-term care facilities near you. The LTC News Cost of Care Calculator shows what care costs where you live.
Paying for Extended Care
If your loved one owns a Long-Term Care Insurance policy, the benefits are generally tax-free and can pay for qualified care, including care at home. Need help filing a claim? LTC News partners with Amada Senior Care to provide free claim support with no cost or obligation. Learn how to file a Long-Term Care Insurance claim.
No LTC policy? If your loved one has life insurance, a life settlement can turn the policy into cash to pay for care now.
Then think about yourself. Adding an LTC policy to your retirement plan before your health changes gives you more choices later.
Don't Wait for Spring
Winter depression is not a normal part of aging. Start with one change this week: a morning walk, a standing coffee date or a call to your doctor. Then look at the older adults in your life. Who checks on them when the days get short? And ask yourself: If your own health changed, who would notice, and how would you pay for the help you need?
Frequently Asked Questions: Seasonal Affective Disorder, Winter Depression, and Older Adults
What is Seasonal Affective Disorder (SAD) and why does it affect older adults?
Seasonal Affective Disorder (SAD) is a type of depression linked to seasonal changes, especially during the winter months when daylight hours decrease. Older adults can be more vulnerable because aging often brings chronic health conditions, reduced mobility, social isolation, and less exposure to sunlight. SAD may increase sadness, fatigue, irritability, and dependence on others for daily activities.
What are common signs of winter depression in seniors?
Warning signs of SAD or winter depression in older adults may include:
- Persistent sadness or low mood
- Sleeping too much or insomnia
- Loss of energy
- Increased appetite or carbohydrate cravings
- Withdrawal from family and friends
- Anxiety or irritability
- Difficulty concentrating
- Reduced interest in favorite activities
Families should pay close attention if these symptoms last for weeks or worsen during winter.
Why does lack of sunlight impact mental health?
Reduced sunlight can disrupt the body’s internal clock and lower serotonin levels, which affect mood. Less daylight can also interfere with melatonin production, impacting sleep patterns. For many older adults already spending more time indoors, winter darkness may worsen feelings of loneliness and depression.
Are seniors more at risk for loneliness during winter?
Yes. Winter weather, snow, ice, and cold temperatures often make it harder for older adults to leave home safely. Some seniors also continue limiting social interaction because of concerns about illness exposure. Isolation can increase the risk of depression, anxiety, cognitive decline, and worsening physical health.
Can staying mentally active help reduce winter sadness?
Yes. Keeping the brain engaged through hobbies and learning activities may improve emotional well-being and cognitive health. Activities such as puzzles, crafting, reading, music, painting, embroidery, and adult coloring books can help older adults stay mentally stimulated and socially engaged during winter months.
Does exercise help with Seasonal Affective Disorder?
Regular exercise is one of the best natural ways to improve mood and reduce symptoms of depression. Physical activity boosts endorphins, improves sleep, supports brain health, and reduces stress. Seniors may benefit from:
- Walking indoors at malls
- Senior fitness classes
- Yoga or stretching
- Dancing
- Light strength training
- Home workout programs
Even moderate activity several times a week can positively impact mental and physical health.
Why is social interaction important for seniors during winter?
Social interaction helps reduce loneliness, depression, and feelings of isolation. Staying connected with friends, family, community groups, or faith organizations can significantly improve emotional health during cold winter months. Regular conversation and companionship also support cognitive function and overall well-being.
What medical treatments are available for Seasonal Affective Disorder?
Treatment options for SAD may include:
- Light therapy using specialized SAD lamps
- Increased sunlight exposure
- Cognitive behavioral therapy (CBT)
- Interpersonal therapy
- Prescription antidepressant medications
- Lifestyle changes including exercise and social engagement
A physician or mental health professional can help determine the best treatment plan based on symptom severity.
Can untreated depression increase long-term care risks for older adults?
Yes. Untreated depression and chronic isolation may contribute to declining physical health, falls, memory problems, reduced independence, and worsening chronic disease management. Over time, emotional health struggles can increase the likelihood an older adult may eventually require additional support services or long-term care.
How can families help older loved ones avoid winter depression?
Families can support aging loved ones by:
- Encouraging regular social interaction
- Helping them stay physically active
- Scheduling routine check-ins
- Assisting with transportation during winter weather
- Encouraging hobbies and meaningful activities
- Ensuring proper nutrition and sleep
- Discussing symptoms with a doctor when needed
Even small efforts to increase connection and routine can make a major difference during winter months.
Why is emotional health important as you age?
Mental health directly affects physical health, independence, memory, sleep, and quality of life. Addressing emotional wellness early can help older adults remain active, engaged, and healthier longer. Winter depression should never be dismissed as simply “part of aging.” Early attention and support can improve outcomes and quality of life for seniors and their families.
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