The snowy, colder season in Alaska can be quite a challenge for many, as it brings more than just nippy weather and shorter days. It can also bring feelings of sadness known as the "winter blues." If you feel down during these months, you're not alone. Senior Helpers explains how the weather triggers seasonal affective disorder in many people and how it can be addressed.
Seasonal Affective Disorder: What You Need to Know
Winter blues or seasonal depression is a type of extreme sadness that occurs during certain times of the year, usually in the Fall and Winter. It involves changes in mood and energy levels due to environmental and biological factors. In winter, people get far less sunlight, leading to brain chemical imbalances, affecting mood and energy. It can start as daylight hours shorten in the fall, gradually building up to more intense feelings during winter.
Recognizing How the Condition Manifests
Early identification of symptoms can help manage the winter blues. Key signs to watch for include:
- Fatigue and low energy
- Persistent feelings of depression
- Loss of interest in previously enjoyed activities
- Social withdrawal
Those who are in their golden years may experience these symptoms differently, so identifying them is crucial for timely action and improvement.
Strategies to Combat Seasonal Affective Disorder
Once you suspect you're dealing with the winter blues, there are several strategies you can try to protect your mental health.
Bask in Light Therapy
Full-spectrum lights help with light therapy by mimicking sunlight and balancing brain chemicals. Use a light box for 20-30 minutes each morning for best results.
Stay Active
Physical activity is crucial for mental health. Simple walking, stretching, or chair exercises can help increase endorphins and improve mood. Aim to exercise regularly, even if it's just a short walk. Consult your healthcare provider to ensure your activities are appropriate for you.
Socialize
Connecting with friends and family is vital for mental health. Social interactions can boost your mood and support physical well-being. Schedule regular phone calls, video chats, or outings. Participate in community activities like a book club or senior center event for additional social connections.
Eat Well
Nutrition significantly impacts our feelings. A balanced diet with fruits, vegetables, and omega-3 fatty acids supports mental health. Include salmon, nuts, and leafy greens in your meals. Consult a healthcare professional for dietary changes or supplements that may help.
Seek Help When Needed
If the seasonal depression persists, seek professional help. Therapists can offer support and practical strategies, such as cognitive-behavioral therapy, for managing seasonal affective disorder. Don't hesitate to reach out if you're struggling.
Fight the Blues With Senior Helpers
Dealing with seasonal affective disorder can be challenging, but it is manageable. Recognizing the signs and taking proactive steps to address them should be part of a well-rounded health management plan. Remember, you're not alone in this; there are plenty of resources and support available to help you through. Need help with daily activities or companionship? Contact Senior Helpers of The Kenai Peninsula. We serve Southeast Alaska, including Soldotna, Anchorage, Homer, Kasilof, and Kenai. We're here to support you through the winter months.