Winter Blues in Seniors: What Is It, and How Can It Be Overcome?

The winter blues can impact anyone, but they can especially affect senior family members. As the weather changes, becoming gray and cold, it can be more difficult to get outside. There’s a bitter chill in the air, arthritis can be aggravated by the cold, and for those in snowy areas, removing snow and driving in it can be cumbersome. 

These months can be quite challenging, both physically and mentally, and for many, it can lead to seasonal depression. Luckily, there are steps that can be taken to help relieve feelings of the winter blues in seniors.   

Addressing and Combating the Winter Blues in Seniors

Some folks naturally love winter, welcoming the snow and favoring cooler temperatures. But for others, the darker, colder days tend to bring down their mood, and seniors, in particular, are at risk for seasonal depression. In fact, approximately a quarter of adults aged 65 and older are socially isolated, putting them at a higher risk for various forms of depression.

“Winter blues” is a nickname for seasonal affective disorder (SAD), a type of depression that impacts people during the same time every year—most frequently winter. In some cases, treating SAD may require specialized therapy and medication management.

How these “blue” feelings start is obvious: When it’s cold, we stay inside more often and for prolonged periods of time. The chilly, gray winter weather alone is enough to make someone feel lonely—and social isolation takes a serious toll on a person’s mental and physical health. 

Signs of the Winter Blues in Seniors

If you’re noticing any of the following changes in your family member, they may be experiencing the winter blues:

• They’ve lost interest in activities that once brought them joy.
• They consistently feel listless and sad, day after day.
• They’re worrying more than usual and have increased anxiety.
• They’re overwhelmed by feelings of worthlessness.
• They have low energy and feel sluggish.
• They persistently struggle to concentrate.
• They’re experiencing appetite changes that lead to unwanted weight loss or gain.

Suggestions for Overcoming the Winter Blues

Whether it’s brought on by the cold weather or something else, winter blues in seniors should be taken seriously because the condition can become very intense for some. To help your senior parent or loved one whose mental health may be impacted by the winter season, try taking the following steps.

1. Increase light exposure. 

Ask any party planner: Lighting sets the mood. The amount of light someone is exposed to throughout the day can impact their emotions and mental health. That’s why maintaining enough light exposure is especially important during the winter months. 

The right level of lighting and ambiance can encourage a better mood. Ensuring that your family member has sufficient lighting in their living spaces can improve their overall mood and outlook on life. Turning on the lights may seem like a small thing, but it makes a big difference. Specially designed light boxes that produce bright white light and controlled UV light are available to purchase if you want to upgrade from simple light exposure to more specialized light therapy.

Beyond ambient lighting, never underestimate the power of vibrant colors. Adding pops of color to a living space with decor, artwork, and other touches can go a long way toward boosting your family member’s mood when the days are gray. Strategic color placement is a great tool to support well-being because color can impact and change our mood. For instance, red can provide a zing of energy, while blue tends to create a sense of calm. 

2. Get—and stay—active.

Some people say sitting is the new smoking when it comes to negative health effects. A sedentary lifestyle can create a buildup of fatty acids, potentially leading to heart disease. Staying sedentary can also lead to blood clots or an increased chance of diabetes. When the weather gets too cold to participate in outdoor physical activities, the resulting lack of exercise or movement can lead to feelings of anxiety and depression. 

The benefits of physical activity come into play when addressing the winter blues. Seniors who keep their bodies moving can boost cognition and memory, alleviating stress and anxiety. Regular physical activity also helps people strengthen muscles and bones, manage weight, lower blood pressure, and maintain healthy cholesterol levels.

If you think your family member might benefit from more physical activity during the winter, there are plenty of opportunities to stay active indoors:

Yoga

You can find a yoga class nearly everywhere in the U.S. Many local senior centers have exercise programs that include yoga, tai chi, and Pilates. Plus, there is no shortage of yoga apps and streaming channels that cater to both beginners and experts.

Swimming

Many municipalities have public indoor pools available for use in the winter. This pool may be in a gym, school, or community recreation center. Some senior living communities may have a pool and typically offer fun pool-based exercise classes such as water aerobics.

Walking

If your family member lives in a southern state, outdoor walks can still be a great idea when it’s not snowing or raining. If it’s too cold or slippery for an outdoor walk, malls and public gyms are great options for places to get in some steps.

Dancing

Dancing is great exercise—not to mention a lot of fun—and it doesn’t have to be complicated. For example, the two-step, the waltz, line dancing, or even just putting on a favorite Beatles song and dancing around the living room are all beneficial.

Whether they take a formal class at the community center or rock it out at home, encourage your family member to dance away the winter gray. As long as it’s low-impact and appropriate for their abilities, getting and staying physically active can be a great tool to battle the winter blues.

3. Eat nutritious foods.

You can’t knock out a yoga session or dance the night away without the proper fuel. Eating well all year round is pertinent to maintaining physical and mental health, but it’s especially important in winter. Nutrient-rich foods such as salmon, fortified cereals, eggs, and mushrooms can boost vitamin D levels when the sun doesn’t shine as bright or remains hidden by gray clouds.

Consuming large amounts of alcohol, refined carbs, sugar, and caffeine can potentially trigger anxiety. There’s no need to give up treats entirely, but encourage your family member to practice moderation. All of these nutritional factors can also impact sleep, and lack of sleep can trigger anxiety. 

4. Socialize with friends and family. 

Make sure your family member is getting plenty of face-to-face time and phone calls with friends and family.

Life gets busy. It’s easy to start work on a Monday, and the next thing you know, it’s Friday night, and you’re sitting on the couch in your jammies. For retired seniors, there are fewer workplace requirements and after-school activities to ferry family members to—activities that once filled their needs for regular, scheduled human interaction. Additionally, seniors may have mobility issues, which can make getting out feel difficult. 

The bottom line is that it’s easy for seniors to feel disconnected. Interacting with loved ones can be one of the most powerful barriers to keeping the winter blues at bay. Phone calls, emails, texts, and video calls are great ways to stay in touch, but nothing can substitute in-person quality time. Given how busy we all are, you have to be intentional about helping your family member stay connected. Consider the following ways to socially gather with intention:

Dinners

There’s no doubt that food brings us together, so plan family meals. If your family doesn’t have a Sunday dinner ritual, start one. If your parent lives in a senior living community, pop in during mealtimes to enjoy the restaurant-style food and quality time.

Holidays and Special Occasions

Many celebration-worthy special occasions occur throughout the year, from Valentine’s Day and New Year’s Eve to birthdays and anniversaries sprinkled throughout. Of course, it’s important to remember your family member’s birthdays and important occasions, but also be sure to include them in other special events such as extended family birthday parties, graduations, weddings, and other celebrations. If your family member is living in a senior living community, work with them to coordinate off-campus trips to family gatherings.

Casual Visits

You don’t need an excuse to visit your family member. Even something small, such as watching a favorite weekly show together or sharing a special treat, can go a long way. Encourage your family and friends to put a day on their calendars once a month to just hang out with a senior family member during the winter months. Even an hour-long visit can make all the difference during bouts of the winter blues in seniors. 

Look for an Environment Where Your Family Member Can Thrive

Your family member may be in good health now, but it’s difficult to know what the road ahead looks like. Senior living communities play an important role in helping residents thrive, whether it’s ensuring they have the care they need now and in the future, offering a low-maintenance lifestyle, or eliminating feelings of social isolation.

Learn how senior living communities offer plenty of opportunities for socialization and play a critical role in helping residents maintain a healthy social circle in our guide, Everything You Need to Know About Social Health in Senior Living. 

This post was originally published in January 2023 and updated in December 2024.