Seasonal Depression in Older Adults: Recognizing the Signs and Finding Support This Fall

As the days grow shorter and the weather cools, many people begin to feel a shift in their mood — but for some older adults, this change is more than just a case of the "fall blues." It can be Seasonal Affective Disorder (SAD), a type of depression that follows a seasonal pattern and commonly appears in late fall or early winter.

Older adults may be particularly vulnerable due to a combination of factors: reduced mobility, loss of social connections, chronic illness, or even less exposure to natural light. The good news is that seasonal depression is treatable, and early recognition can make all the difference.

Here’s what to know about SAD, how to spot it in yourself or a loved one, and what you can do to feel better this fall and winter.

What Is Seasonal Affective Disorder (SAD)?

SAD is a form of depression that typically occurs during the fall and winter months when sunlight is reduced. It can affect anyone, but older adults are at a higher risk due to lifestyle factors that reduce exposure to natural light and social engagement.

According to the National Institute of Mental Health (NIMH), SAD affects an estimated 5% of adults in the U.S., but that number may be underreported in aging populations due to misdiagnosis or assumptions that mood changes are “just part of getting older.”

Common Signs of Seasonal Depression in Older Adults

Many of the signs of SAD mirror those of clinical depression, but the seasonal pattern is a key factor. Watch for:

✅ Persistent sadness or low mood
✅ Loss of interest in activities once enjoyed
✅ Low energy or increased fatigue
✅ Difficulty sleeping or sleeping too much
✅ Changes in appetite, especially cravings for carbohydrates
✅ Withdrawing from friends or family
✅ Feelings of hopelessness or worthlessness
✅ Trouble concentrating

Note: Some older adults may also report more physical complaints — such as increased aches or digestive issues — instead of emotional ones.

What Causes SAD in Older Adults?

SAD is believed to be linked to decreased sunlight exposure, which affects the body’s internal clock (circadian rhythm) and can reduce levels of serotonin (a mood-regulating chemical) and melatonin (which affects sleep).

Older adults may spend more time indoors, have limited mobility, or suffer from chronic illnesses — all of which reduce light exposure and physical activity, two key protectors against SAD.

Steps You Can Take to Feel Better This Season

The good news? There are simple, no-cost (or low-cost) actions that can help older adults combat seasonal depression.

1. Maximize Natural Light

• Sit near windows during daylight hours.

• Open blinds and curtains to let sunlight in.

• Try to get outside, even for short walks, during daylight — especially midday when the sun is brightest.

2. Establish a Daily Routine

• A consistent routine can help regulate sleep, appetite, and mood.

• Aim for regular meals, scheduled activities, and bedtime/wake-up times.

3. Stay Active

• Gentle physical activity, like walking or stretching, boosts mood and circulation.

• Even 10 minutes of daily movement can make a difference in managing depression symptoms.

4. Socialize (Even Virtually)

• Isolation is a major contributor to depression. Make phone or video calls to friends, neighbors, or family.

• Join a local senior center, attend community activities, or invite a friend over for tea or a shared meal.

5. Try Light Therapy

• Light therapy boxes mimic sunlight and can be helpful when used in the morning for about 20–30 minutes daily. They’re widely available and often used at home.

• Speak to a healthcare provider before starting light therapy to ensure it’s right for you.

When to Seek Professional Help

If symptoms persist or interfere with daily life, it’s important to seek help. SAD is treatable with a combination of approaches, including therapy, medication, and lifestyle changes.

Talk to your doctor or a mental health provider if you notice:

• Depression symptoms lasting more than two weeks

• Significant changes in sleep or appetite

• Loss of interest in basic self-care

• Feelings of hopelessness or thoughts of self-harm

How Warmly Nursing Concierge Can Help

At Warmly Nursing Concierge, we understand how difficult seasonal mood changes can be — especially when they impact daily life. We offer compassionate, personalized support to help older adults navigate the emotional and physical challenges of fall and winter.

Whether you need:

• Help setting a healthy routine

• Support identifying and managing symptoms of seasonal depression

• A caring professional to talk to or check in on you or a loved one

—we’re here to help. Sometimes a simple phone call for reassurance, advice, or support can go a long way.

Final Thoughts: You Are Not Alone

Seasonal depression can feel isolating — but you are not alone, and help is always available. By staying connected, active, and informed, you can reduce your risk and manage symptoms effectively.

This fall, take care of yourself and those you love. Keep the lights bright, open the blinds, and reach out for support. You deserve to feel well — all year long.