This holiday season and throughout the winter months, as the days grow shorter and the temperatures dip, many seniors grapple with feelings of sadness, irritability, and a lack of energy, commonly called the "winter blues."
Homage Senior Services, a 50-year-old organization that provides critical services to Snohomish County older adults and people living with disabilities, has outlined practical tips to help seniors cope with the seasonal issue.
According to Homage’s Mental Health Programs Manager Nancy Brosemer, having the “winter blues” involves:
Sadness during the fall and winter months
Trouble sleeping
Lack of energy or motivation
“Many people may experience the winter blues when the weather shifts from bright days to the cold, dark days of winter,” said Brosemer. “This seasonal shift can affect anyone, leading to challenges in motivation and sleep. While the winter blues are not categorized as a mental health diagnosis, one group particularly vulnerable during this time is seniors, many of whom may experience heightened feelings of loneliness, particularly during the holidays when family gatherings and social events are common.”
Statistics reveal that approximately 28% of seniors live alone, and a significant portion of this population reports feeling lonely during winter.
A recent study found that about 44% of seniors expressed feeling more lonely during this season than at other times of the year.
“Winter blues can lead to loneliness, which is a cause for mental health issues, including depression and anxiety, making it crucial to address these feelings proactively,” said Brosemer. “There is a disorder called Seasonal Affective Disorder (SAD) that is more than the winter blues, and is a type of depression related to changes in season that begins and ends at about the same time each year.”
Brosemer and her team provide free mental health services on behalf of Homage throughout Snohomish County, the third-most populous county in Washington. The county has a population of 125,000 older adults (ages 65 and older).
“We are the only resource for free mental health services in Snohomish County and often the only available option for older adults experiencing depression, anxiety, and grief,” said Brosemer. “In 2023, Homage Senior Services served 752 clients through our mental health programs, and the demand for our services grows daily.”
Homage's mental health services are available for free (no income requirements) for Snohomish County residents age 60+.
*Help beat the winter blues with the following tips from Homage’s Mental Health Programs Manager Nancy Brosemer
ACTION AND ENGAGEMENT
Call or Facetime loved ones
Go to lunch with friends or family
Visit the local senior center and connect with others
Get Moving | Engage in physical activity: Always talk with your doctor before beginning an exercise routine; start slowly; go to the gym, swim, or do exercises at home sitting down, such as arm circles or leg lifts
Plan activities
Take up a hobby
Play brain games
Read a book
Watch a movie or TV show
Meditate or engage in other mindfulness activities
Start journaling
Make a gratitude journal or joy box
DAILY HABITS
Go to bed at the same time each evening
Wake up at the same time each morning
Make sure not to oversleep
Maintain a healthy diet
“Nutrition and mental health go hand in hand,” said Brosemer. “We should eat three meals a day and try to eat around the same time each day. A well-balanced diet should include a variety of fruits, vegetables, whole grains, lean proteins, and foods rich in omega-3 fatty acids, such as fish or flaxseed. Avoid overindulging in simple carbohydrates, such as starchy or sweet foods.”
SET THE STAGE
Open blinds and shades
Use light therapy, which involves sitting in front of a light or happy lamp, as they are called, every morning for 30 minutes. Happy lamps shine a light that is much brighter than ordinary indoor lighting.
Create cozy vibes
“Creating a cozy space at home helps nurture our spirits,” said Brosemer. “Adding soft blankets, warm lighting, and comfortable furniture sets the stage for an inviting and relaxing environment.”
“The winter blues are fairly common and usually clear up in a short amount of time,” said Brosemer. “Yet, people do not need to suffer through this time. I strongly encourage people to talk with a counselor or therapist if they find themselves struggling.”
MENTAL HEALTH SERVICES PROVIDED | https://homage.org/health-wellness/mental-health-program
Older Adult Access Line: entry point for all Homage mental health programs
Geriatric Depression Screening (GDS) short-term counseling: 5 sessions
Long-term counseling locator resource (database of providers who take Medicare and Medicaid)
Senior Peer Counseling: 30 well-trained older adult volunteers meeting with matched clients by phone or in person
Medication Safety Presentations in the community
HOW TO ACCESS
People seeking support may call 425.290.1260 to complete a screening and intake. To learn more about the mental health services provided and to view the calendar of mental health services, please go to https://homage.org/health-wellness/mental-health-program.
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