As the colder months continue, it’s common to experience seasonal depression or feelings of being “stuck” in the winter blues. But with spring just around the corner, now is the perfect time to make small changes to your routine that can help boost your mood and prepare you for the brighter days ahead.
Here are seven practical tips to help overcome seasonal depression, create a positive shift in your outlook, and look forward to the renewal that spring brings.
What Is Seasonal Depression?
Seasonal depression, also known as seasonal affective disorder (SAD), is a type of depression that is related to a change in seasons. Those who are affected by it usually notice symptoms around the same time each year, with those symptoms lasting about 4-5 months.
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Download the GuideSAD usually starts in late fall or early winter, going by spring. However, some people experience summer-pattern SAD, though this is much less common.
The symptoms of SAD include:
- Feeling sad or anxious most of the day for at least 2 weeks
- Feeling hopeless or pessimistic
- Feeling irritable or restless
- Decreased energy
- Difficulty concentrating or making decisions
- Oversleeping or overeating
- Social withdrawal
The good news is there are ways you can overcome seasonal depression. Check out the tips below to help you rediscover your delight as springtime approaches.
Write Down 3 Good Things That Happen Each Day
As we approach the shift in seasons, focusing on the positive things that occurred in your day can help reframe your perspective and lift your mood.
A simple way to integrate gratitude into your routine is by incorporating the “3 Good Things” exercise. Each day, write down three positive events, no matter how small, and reflect on how they made you feel. This practice can help you shift your focus from negative thoughts to positive moments, improving your overall outlook and providing a sense of accomplishment.
Learn more about gratitude journaling.
Dine with People: Enjoy the Social Connection
Seasonal depression can sometimes make us retreat inward, but connecting with others can help lift your spirits and combat feelings of isolation.
Make a point to invite friends, family, or even colleagues to share a meal with you. Whether it’s at home, a local café, or social restaurant-style dining at an enhanced senior living community, sharing food is a powerful way to connect and support your mental health. As spring approaches, outdoor dining becomes more enjoyable, offering the opportunity for even more refreshing and uplifting experiences with those around you. Who wouldn’t want second helpings of that?
Learn more about the benefits of social dining.
Get Outdoors When Possible: Soak Up the Sun
One of the major causes of seasonal depression in winter is less hours of sunlight. That’s why you should try to get outside during daylight as much as possible as it is a great way to boost your mood, decrease stress, and improve physical wellness.
Even when it’s chilly outside, try to spend at least a few minutes outdoors each day. Whether it’s a quick walk or just sitting on your porch, exposure to natural light can boost serotonin levels and improve your mood. As we transition into spring, you’ll find that the longer days and warming temperatures make getting outdoors even more delightful and energizing. As Sir David Attenborough said, “[Nature] is the greatest source of so much in life that makes life worth living.”
Learn more about outdoor recreation for seniors.
Pick Up a New Hobby (or Revisit an Old One)
Winter can be the perfect time to rediscover old hobbies or check out new interests that you may have been putting off. Starting something creative or engaging can help you stay mentally stimulated and improve your mood. Whether it’s painting, knitting, writing, or reading, a new hobby can bring happiness and fulfillment.
As the seasons change, consider taking that new hobby outside, perhaps by trying photography in the spring blooms or starting a garden. It doesn’t matter what hobby you choose—what matters is that it’s something you’ll like doing. The added bonus is that there are also social groups around many of these hobbies, giving you an opportunity to foster relationships while doing something you love.
Learn more about crafting and other hobbies for seniors.
Get Some Exercise
You might already know that regular exercise for seniors can have a positive impact on physical health, but did you know it can help your mental and emotional health as well? During winter months, lift your spirits with some low-impact workouts. If you want the added benefit of socializing, try out a group fitness class like indoor water aerobics or tai chi.
With spring fast approaching, now’s the time to start incorporating outdoor exercise options as well. Depending on your comfort level, you could do anything from a brisk walk around the neighborhood to getting on the court for a pickleball match. The combination of sunlight, fresh air, and physical exercise can give you the boost you need to leave those winter blues behind.
Learn more about the benefits of group exercise programs for seniors.
Continue Learning
Besides all of the cognitive benefits, lifelong learning is another great way to overcome seasonal depression. Studies on the importance of lifelong learning for seniors have shown that it can improve older adults’ overall wellbeing, giving them a greater sense of autonomy and fulfillment.
It doesn’t matter what kind of class you take. You could take a course at a local college, read a book on gardening techniques, or get crocheting instructions online. With spring weather returning, you might also consider classes that will take you outside, such as a photography or landscape painting class. What’s important is finding something that’s interesting to you as those are the classes that will be invigorating for both mind and spirit.
Learn why lifelong learning is important for seniors.
Stay Connected
Maintaining social connections is important for seniors, especially when navigating the effects of seasonal depression. It’s been shown to increase happiness, improve health, and even lengthen life expectancy.
While it’s great to socialize in senior club or group programs, even getting on a phone or video call with family and friends can boost your mood and revitalize your spirit. How you choose to stay connected with others is up to you, but try making it a routine. This helps you keep up with these connections as well as gives you something special to look forward to throughout the week.
Learn how seniors can continue to make connections.
Brighten Up Your Days at a Senior Lifestyle Community
At each Senior Lifestyle community, our passion and purpose is to foster meaningful moments of delight every day of the year. Elevated programming, delightful events, inspiring creative classes—we offer a wide range of concierge-style services, upscale amenities, and tailored experiences that allow you to live your life, your style.
Whether you’re looking for Independent Living, Assisted Living, or personalized Memory Care in our Embrace Neighborhoods, you’ll find a place where comfort, care, and connection come together.
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