Understanding Seasonal Affective Disorder and Its Impact on Older Adults

By Julie HayesDecember 17, 2024

As the days grow shorter and sunlight becomes scarce, many people experience a change in their mood and energy levels in winter. For some, these changes are more severe and have a greater impact on their everyday life, a condition known as Seasonal Affective Disorder (SAD). This form of depression, linked to seasonal changes—particularly the change from summer to fall/winter—affects millions of people annually, including a significant number of older adults.

What is Seasonal Affective Disorder?

SAD is a type of depression that typically emerges during the fall and winter months when daylight hours are at their briefest. It’s thought to be triggered by changes in the body’s internal clock, known as circadian rhythm, as well as reduced sunlight exposure, which can disrupt serotonin levels and the production of melatonin, a hormone that regulates sleep and mood. Common symptoms include:

  • Persistent sadness or low mood
  • Fatigue and lack of energy
  • Difficulty concentrating
  • Changes in appetite or weight
  • Oversleeping or trouble falling and staying asleep
  • Loss of interest in previously enjoyed activities

For a diagnosis of SAD, these symptoms must occur during a specific season for at least two consecutive years, and resolve as the season changes. If your mood does not change when daylight hours get longer again, this may be a sign of depression, which requires different treatment from SAD.

How Does SAD Affect Older Adults?

Older adults may face unique challenges when dealing with SAD. Physical changes associated with aging, such as reduced mobility or chronic illness, can limit outdoor activities and exposure to natural light. Additionally, older adults are more likely to live alone, leading to increased feelings of isolation and loneliness, which can compound the effects of seasonal depression.

SAD in older adults is also sometimes overlooked or mistaken for “normal aging” or symptoms of other health conditions. However, untreated SAD can negatively impact physical health and pre-existing conditions, as well as reduce overall quality of life.

Strategies to Manage SAD and Promote Mental Health

While SAD can feel overwhelming, there are several steps you can take to protect your mental health during the fall and winter months:

1. Maximize Exposure to Natural Light

Sunlight is one of the best natural remedies for SAD. Try to spend time outdoors during daylight hours, even on cloudy days. Open curtains, sit near windows, and maintain a well-lit home with bright, warm-toned lighting to combat symptoms.

2. Use a Light Therapy Box

Light therapy, which involves sitting near a specially designed light box that mimics natural sunlight, is a common treatment for SAD. Sessions typically last 20-30 minutes daily and can be effective in regulating mood and energy levels. Consult a healthcare provider before starting light therapy to ensure it’s safe and appropriate.

3. Stay Physically Active

Exercise has been shown to boost mood and energy by releasing endorphins and improving overall well-being. Activities like walking, yoga or chair exercises are excellent options, as they can be adapted to different mobility levels.

4. Maintain a Consistent Routine

Establishing regular sleep and meal schedules can help regulate the body’s internal clock, reducing feelings of fatigue and instability. Because it gets dark early in winter, it may feel tempting to go to sleep early as well, but this can upset your internal rhythm and worsen your SAD symptoms.

5. Prioritize Social Connections

Socializing can counteract feelings of loneliness and isolation. Make an effort to stay connected with family, friends and your larger community. Virtual calls, in-person visits or joining senior centers can provide much-needed interaction and support.

6. Consider Professional Help

For severe symptoms, seeking help from a mental health professional is crucial. Therapies such as cognitive behavioral therapy (CBT) have proven effective for treating SAD. If you live in Cuyahoga County, Benjamin Rose’s Behavioral Health Services may be able to help.

7. Practice Mindfulness and Relaxation Techniques

Meditation, deep breathing, and other mindfulness practices can help manage stress and improve emotional resilience.