How to Beat the Winter Blues: Tips for Seniors in Oakland

Staying active within your community, engaging in self-care activities, and maintaining a regular amount of exercise are all key elements to learning how to beat the winter blues. With around 10 to 20% of Americans affected by this milder version of Seasonal Affective Disorder, it's important to know how to combat it effectively.

For seniors in Oakland, CA, which is only 24 minutes away from San Francisco, there are many methods to help support their emotional wellness. We dive into the specifics below, so keep reading to learn how to turn this winter into the best one yet!

Increase Your Sunlight Exposure

Seasonal mood support requires as much sunshine as possible. One of the biggest reasons people become affected by conditions like winter blues is due to the darker hours that accompany winter.

This is why you'll want to take advantage of as many sunny hours as possible.

Take a daily walk whenever you notice the sun peeking out. Take a thick blanket and a thermos of coffee to go birdwatching in the nearby garden when the sun is bright. Open the curtains wide inside your senior apartment on days when the sun is out, but it's still too cold to comfortably be outdoors.

Even a few minutes spent in the direct sunlight can make a positive difference in your mood.

Regular Exercise

Staying active in cold months is a great way to regulate your mental well-being, giving you stronger mental fortitude against disorders like the winter blues. This doesn't mean you need to start lifting a huge amount of weights every day, or else you'll be affected.

All you need to do is make an exercise plan that suits your level of mobility, that you can maintain every day.

Some ideas to get started working out can be:

Taking walks
Marching in place
Arm circles
Knee lifts
Yoga
Tai Chi

The key is to listen to how your body feels during the workout. You want to push yourself to better physical gains, but not at the risk of injury.

Stay Involved

Another way to ward off seasonal depression is to force yourself to stay involved with your normal activities. It can feel like an overwhelming effort at first, but the benefits can often make up for that.

Stay connected with friends and family. Participate in senior events and activities. Try new activities and hobbies to stay excited during the winter months.

By immersing yourself in the things you love, it's easier to realize that your life is more than what your mental state is trying to tell you. You'll have plenty to look forward to, which helps keep your mood lifted.

Meditation

Winter self-care can sometimes be difficult to achieve. It can feel like the entire world is closed off and you're left with nowhere to turn.

One way to give your mental health a boost is by engaging in meditation practices such as:

Guided meditation
Mindful breathing
Mental grounding
Visualization
Mantra meditation

These exercises help you stay in the present and can help block out unwanted thoughts. You'll also relieve yourself of excess stress and anxiety, which can go a long way in warding off those winter blues.

When to Reach Out to Your Doctor

There's a fine line between full Seasonal Affective Disorder and winter blues. Winter blues typically have milder symptoms and may not last as long, but it can be difficult to know the difference.

It's important to reach out to your doctor if you feel like your symptoms are severely impacting your life.

Your doctor can help you determine the next steps, whether it's to take medication or try light therapy for elderly patients. Reach out right away if your mental state takes a sharp turn for the worse.

Frequently Asked Questions

How Long Do Winter Blues Usually Last?

Winter blues affect everyone differently. It can even potentially be different depending on the overall weather Oakland experiences during the winter.

In general, the winter blues last for about five months, starting in October as the season starts to change. Many residents may experience shorter bouts of the disorder if they live in a mild area with brighter winters.

Typically, many affected by this disorder find that they feel the worst symptoms between January and February.

Is It Possible to Prevent the Winter Blues?

Once you know that you're affected by the seasonal changes, it can be easier to lessen the severity of the symptoms. Some can find ways to prevent them altogether.

Continuing the above list of tips throughout the entire year can certainly go a long way to combat the winter blues. However, mental disorders are an individual fight that you'll need guidance from a professional to potentially prevent completely.

Does Vitamin D Help Seasonal Depression?

While the connection between lack of sunlight and vitamin D deficiency has long been studied, using vitamin D supplements to counter winter blues still needs more research.

However, taking vitamin D is still often recommended due to its benefits. Many Americans are deficient in this vitamin, and taking a replacement supplement, especially in winter when sunlight can be scarce, can give you mental and physical benefits.

Can Winter Blues Affect My Relationships?

As with most mental problems, winter blues can sometimes negatively affect your relationships with other people. This is because patients are more likely to stay indoors and isolated, opting out of regular activities and social gatherings.

When you have awareness of your condition, you can put in extra effort to compensate for these natural inclinations to self-isolate.

Knowing How to Beat the Winter Blues Is Your First Step

The second is to join a supportive senior community that puts your mental health first. With the right support system, you'll have everything you need to learn how to beat the winter blues.

The Point at Rockridge is an Oakland senior community that uses first-class programs to help you achieve a beautiful retirement. Join our community and get access to our Vibrant Life® program, which helps you find enrichment in your life while remaining safe.

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