Older Adults and the Winter Blues

Feeling down in the colder months? It isn’t just in your head. The drop in daylight and colder temperatures can affect both the body and mind, leading to changes in mood and energy—especially in older adults. If you or a loved one is experiencing a lower mood and less motivation during winter, it could be a common seasonal issue known as the “winter blues.” Here, you’ll learn to identify the symptoms of the winter blues in seniors, how to distinguish them from more serious depression, and practical ways to feel better until the sun is shining and the days are warmer.

Key takeaways

• Winter blues are a mild, common seasonal condition affecting mood and energy.
• Symptoms include low mood, changes in appetite, social withdrawal, sleep disruptions, mild irritability, or brain fog. 
• Exposure to light, developing a winter routine, hobbies, socialization, and talking with a therapist are ways to overcome the winter blues.    

Why seniors are more susceptible to winter blues

The winter blues are a mild, common seasonal condition affecting mood and energy caused by colder temperatures and lower levels of light. Seniors can be more susceptible to the winter blues due to age-related physical limitations or chronic illness, which hamper social connection and exposure to daylight.

Factors contributing to winter blues in older adults include:

• Decreased access to daylight due to physical limitations, chronic illnesses, or caregiving responsibilities 
• Decreased vitamin D production in aging skin, which reduces the feel-good benefits from sunlight  
• Disruption of circadian rhythms that promote healthy sleep, which can have a stronger effect on older eyes 
• Colder temperatures, which studies show can impair cognitive function in older adults 
• Increased isolation due to mobility issues and fear of falling on ice
• Fewer social engagements because seniors may be more inclined to cancel appointments or plans in winter due to driving anxiety related to darkness and road conditions

Common winter blues symptoms to watch for

Having the winter blues doesn’t significantly alter the quality of an older adult’s day-to-day life. For example, a loved one may complain about feeling down, but is still able to find enjoyment in their usual activities. They may want to sleep or rest a bit longer, but are still able to get out of bed and move as they normally would. 

Symptoms of winter blues in seniors include:

• Low mood and less motivation to start the day or engage in activities
• Changes in appetite, specifically craving more carbs or comfort foods
• Participating in fewer activities outside the home and less overall socialization than in warmer months
• Changes in sleep patterns, like restless nights or sleeping more than usual
• Mild irritability or brain fog

Winter blues vs. seasonal affective disorder

Many older adults notice shifts in mood, energy, and motivation during the colder, darker months. These changes are often called the “winter blues,” but it’s important to know that winter blues and seasonal affective disorder (SAD) aren’t the same thing.

In general, the winter blues tend to be milder and often improve on their own over time. SAD, on the other hand, is more severe, requires a clinical diagnosis, and may need treatment to help symptoms improve.

Winter blues:

• Mild to moderate symptoms
• Temporary
• Doesn’t meet criteria for diagnosis
• Doesn’t interfere with daily functioning

Seasonal affective disorder (SAD):

• Moderate to severe symptoms
• Persistent and recurring
• Clinically diagnosed
• Significantly impairs daily functioning

How do I know if it’s winter blues or SAD?

Because the two differ in severity and duration of symptoms, a key factor to consider is whether the symptoms come and go with life events and lifestyle adjustments, or if they persist throughout the winter months. 

Sometimes specific events can trigger the winter blues, such as feeling a slump in mood after the holidays. Symptoms of SAD tend to stick around beyond that point and may interfere with your ability to get back on track. If your symptoms feel persistent, disruptive, or hard to manage on your own, it may be a good idea to reach out for professional support, even if this is the first winter you’ve noticed them.

When to seek professional help

Consider reaching out if your mood, energy, or motivation feels low for more than a couple of weeks, or if symptoms are starting to affect your daily life.

Some signs that may indicate a need for treatment include:

• Low mood lasting more than two weeks
• Loss of interest and enjoyment in your usual activities 
• Difficulty with daily functioning
• Significant sleep or appetite changes
• Feelings of hopelessness or thoughts of self-harm

Practical ways to beat the winter blues

If you experience the winter blues, you may not be able to avoid the feelings altogether, but you can improve and reduce symptoms with intentional daily habits.

Sunlight hygiene and the body clock

Reduced daylight disrupts circadian rhythms, which regulate sleep, mood, and energy. You can combat this disruption and improve the winter blues by intentionally taking in more natural sunlight.

Helpful strategies to harness more daylight:

• Get outside in the morning light as soon as you can after waking, even for just a brief period of time.
• Sit near windows during the day.
• Set times during the day to seek out sunlight and meditate or relax for a few minutes. 

If daylight is especially scarce in your region, you may benefit from light therapy to improve symptoms. Talk with a healthcare provider to see if this is a good option.

Establish a consistent winter routine

Research shows disrupted routines are linked to worsened depressive symptoms, especially in older adults. Maintaining a consistent and supportive schedule throughout the colder months can help stabilize mood and energy to beat the winter blues. It’s important to wake up and go to sleep around the same time each day, and to have meals and snacks at predictable intervals. In addition to these routines, it can be helpful to add in enjoyable elements to help boost your mood when it’s gloomy outside.

Ways to boost your winter routine:

• Try starting the day with light movement and motivational music. 
• Set intentions for the day, start a journal, or write a gratitude list.
• Incorporate elements of Hygge, a practice that makes the home extra cozy during the winter and is shown to have health benefits. 
• Enjoy time by a fireplace or sit near a candle.
• Savor warm drinks like tea or cocoa for an afternoon break.
• Bake your favorite comfort foods or try some new recipes.
• Choose an ongoing activity you can revisit daily, like a puzzle or craft project. 

Staying social without going out in the cold

Social connection is shown to contribute to better mental health outcomes in older adults. When winter makes it harder to get out and about, it’s important to find time to connect in different ways, such as:

• Phone or video calls with friends and family
• Virtual classes, book clubs, or other groups that interest you
• Weekly chats or check-ins with loved ones to look forward to
• Remote programs offered by senior groups or community centers

Should seniors get a pet?

Low-maintenance pets like a fish or an older cat or dog can provide companionship, contribute to daily structure and help reduce feelings of social isolation. In fact, older adult pet owners are 36% less likely than non-pet owners to report loneliness. 

Considerations for older adults before getting a new pet:

• Increased expense: Pets require food and supplies, and might require grooming and vet checkups.
• Activity and energy: Select a pet that matches your lifestyle – many older pets are calmer and require less exercise.
• Space and availability: Some pets require more attention and frequent time outside, while others are content on their own for longer periods of time.

How therapy can help you cope with cold, dark weather

It can be helpful to share your experiences with winter blues with a loved one to feel understood and boost connection. Speaking with a therapist provides additional benefits, including the ability to identify and address concerning symptoms. Talking with a mental health professional can also help reduce depressive symptoms and improve coping skills, even for mild or situational mood changes such as the seasonal blues.

Therapists are trained to support you with:

• A non-judgmental space to express your emotions, worries, or fears
• Relief from feeling like a burden to loved ones
• Proven methods to help treat your symptoms

Therapy approaches helpful for winter blues

Psychotherapy (talk therapy) and cognitive behavioral therapy (CBT) are two of the most common approaches used to support older adults dealing with the winter blues.

• CBT: Helps seniors identify and reframe negative thought patterns that may be linked to seasonal changes
• Talk therapy: Focuses on validation, coping skills, and emotional processing

Both approaches can help seniors build positive routines and find activities that boost mood. Regular therapy sessions can also provide extra structure during the winter months, which may make it easier to stay motivated and keep up with healthy habits that help manage winter blues. 

Why teletherapy is especially helpful in winter

Teletherapy (telehealth) can be an effective way for seniors to access mental health care. During the colder months, it can be especially helpful because it offers benefits like:

• No need to go outside or drive in harsh conditions
• Easier access for seniors with mobility limitations

If getting out in the cold feels difficult for you or a loved one, teletherapy can be a convenient and supportive option.

Taking the first steps to treat the winter blues

Start by talking with a mental health provider to discuss the severity and duration of your symptoms. Weigh your options for treatment and consider the following:

• Does the provider offer virtual or in-person sessions?
• Does the therapist have experience with older adults facing similar issues?
• Will therapy be covered by Medicare?

Many providers offer a free consultation so you can decide if it’s a good fit. Sailor Health offers a complimentary call with our director of care to match you with a therapist who really understands what you’re going through.

How Sailor Health can help

Sailor Health provides telehealth therapy for older adults that can help you navigate seasonal challenges and support overall mental and emotional well-being year round. Our providers all accept Medicare, and getting started is easy. We believe that mental health care should be exceptional yet accessible. That’s why we work with Medicare to cover up to 100% of the cost for most patients, so you can focus on feeling your best without worrying about the bill. 

Winter Blues FAQ

Can the winter blues turn into major depression?

Yes. While many people experience mild symptoms, untreated winter blues can progress into clinical depression. Health stressors and social isolation can also contribute to your risk of depression. If you are concerned about your symptoms, reach out for support.

Why do I feel more tired even if I sleep more?

Shorter daylight hours disrupt circadian rhythms and increase melatonin production, which can cause excessive sleepiness without feeling rested. Reduced physical activity and limited exposure to sunlight during colder months can also lower energy levels.

Do vitamin D supplements help?

Low vitamin D levels are common in winter and can be associated with mood changes. Seniors should talk with a healthcare provider before starting supplements, as their effectiveness varies depending on individual circumstances.

Is it “normal” to feel this way every winter?

Seasonal mood changes are common, and it is typical to experience fluctuations in mood throughout the year. However, persistent or worsening symptoms are not something you have to live with. Speak to a qualified provider if you notice recurring symptoms that interfere with your daily life.

References

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