Do you feel sad, tired or just “off” during the winter months? You’re not alone! Some people experience changes in their mood as the days get shorter and colder. This is called Seasonal Affective Disorder, or SAD for short. It’s also sometimes called the “winter blues.”
Why does SAD happen?
Our bodies need sunlight to help us feel happy and energized. Sunlight helps our brain produce chemicals like serotonin, which boosts our mood, and melatonin, which helps us sleep. When there’s less sunlight, it can throw off our internal clock, making us feel tired, sad or even irritable.
Signs of SAD
If you or someone you know has SAD, you might notice things like:
- Feeling very tired, even after a good night’s sleep
- Losing interest in activities you usually enjoy
- Eating more, especially craving sweets or carbs
- Gaining weight
- Having trouble concentrating
SAD can affect older adults in unique ways, often overlapping with other health challenges common in aging. Approximately 4% of adults aged 70 and over have depression according to the Global Health Data Exchange. They may already feel lonely because they’re not working anymore or have lost loved ones. SAD can make this worse by causing low energy and sadness, making it harder to stay in touch with friends or family. SAD can also make it harder to take care of conditions such as arthritis or diabetes.
How to feel better
The good news is there are ways to manage SAD. Here are some tips:
- Try to spend time outside during the day, even if it’s cloudy. Sitting near a window can also help. Some people use a light therapy box, which mimics natural sunlight.
- Exercise can boost your mood and energy levels. Even a short walk can make a big difference.
- Going to bed and waking up at the same time every day can help your body feel more balanced.
- While it’s okay to enjoy treats, try to include fruits, vegetables and whole grains in your meals.
If SAD is making life really hard, talk to your doctor. They might recommend counseling or other treatments to help. As an Aetna Better Health® of Illinois member, you have access to a range of mental health resources that can help.
Remember, you’re not alone. Feeling a little down during the winter is common, but you don’t have to face it alone. Taking small steps can help you feel better and enjoy the season. If you or someone you know are experiencing a mental health crisis, the suicide and crisis lifeline provides 24/7 connection to confidential support, call or text 988.