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Have you ever had the holiday blues? Feeling a little depressed during the holidays can seem like a contradiction. We’re supposed to be enjoying the music, decorations, special foods, and time shared with friends and family, right? It’s a season of joy and giving, and who doesn’t love that?
But that very expectation of what the holidays “should be” can make someone feel even more down. And that leads to a terrible cycle that can open the door to even deeper blues – or even a full-on depression. That’s especially true for seniors who are feeling lonely or are socially isolated.
Unfortunately, that represents a lot of people. According to the CDC, more than one in three adults over the age of 45 reports feeling lonely and nearly one in four adults over the age of 65 is socially isolated. And loneliness and social isolation contribute to many health problems, including a 50% increased risk of developing dementia, and a 29% greater risk of developing heart disease. And of course, the risk of developing depression and anxiety goes up dramatically.1
There are plenty of reasons why you might feel sad during the most wonderful time of the year. You might begin to think about how quickly time is moving, especially if you have lost friends or loved ones in the past year. You might look at the grandkids growing up and wonder where the time went.
You might worry about money, especially if you are in a situation where gift-giving is tougher than usual. Medical and health conditions may have taken up your time, resources, and peace of mind. And if you are socially isolated, you might be facing a holiday season with few folks to celebrate it with.
The good news is that there are ways to fight off the winter blues. Here are some tips.
Get Busy
Though going out might be the last thing you want to do, it really would be good for you to get out of the house. This includes going to welcoming places, from a neighbor’s home for coffee to church holiday concerts and parties to the luncheon at the community or senior center.
It’s also a good idea to simply get out in the fresh air and sunshine. Seasonal affective disorder, appropriately known as SAD, is a type of depression that occurs during the fall and winter months. According to Johns Hopkins Medicine, no one knows what actually causes SAD, but it’s believed to be brought on by the changes in sunlight during the colder months.2
The risk of SAD increases with age. That’s a very good reason to get outside for a few minutes each day and get the vitamin D you need from sunlight.
Get More Exercise
The value of good exercise for your body is obvious, but did you know that exercise can benefit your mental and emotional health too? Exercise releases the “feel good” hormones that elevate your mood. That burst of energy can also help relax your body so that you can sleep better, and more sleep contributes to good mental health.
You can opt to exercise at home in small ways that add up. The World Health Organization recommends 150 minutes of exercise every week; you can break that up into 10 minute intervals. Working out at home by walking on a treadmill, participating in chair exercises, or simple stretches on the floor can all be a good idea.
If you can go out of the house to work out, that’s even better. Fresh air and sunlight are always good things. Joining a gym for your workouts puts you in contact with potential new friends. Simply being around other people doing the same thing you are, even if you aren’t really talking, can give you a sense of camaraderie. Senior alert systems are a great idea whether you are working out at home or getting your heart rate up at the gym.
Volunteer to Help Others
Sometimes giving attention and time to others can help improve your own mood. You’re doing something good for someone, and that provides a strong feeling of satisfaction that can lift the holiday blues. Focus on those who need a boost this holiday season.
Read stories to kids at your local library, join with your community center to pack up much-needed meals for families during the holiday season, or help wrap presents at the local holiday bazaar. The ways you can volunteer are virtually endless!
No matter where you roam this holiday season, a medical alert necklace or pendant is a great idea. These senior life-saving alert systems can give you major peace of mind. There’s magic in that!
Talk to Someone
Now is the time to reach out. And that can be tough, especially if you feel as though you might “bother” someone by taking up some of their time this busy season. But you might be surprised at how many others feel the holiday blues as well, or how many others might be quite happy to be given an opportunity to offer support in some way.
This can include a long visit from an old friend, catching up with the grandkids over the phone, or grabbing a quick coffee with a family member you haven’t seen in a while.
If you are truly socially isolated, think outside the usual box to get in touch with others. Writing letters to friends and family gives you something productive to do every day and something to look forward to. Go online to engage in communities that focus on your hobbies and interests; this gives you an opportunity to make new friends. Support groups for various chronic conditions can be helpful as well. Video chats can help you stay in touch with far-flung family and friends.
Spend Time with Animals
Pets can understand us in a deep way. They often pick up on moods and act accordingly; a cat might become extra cuddly while you’re dealing with a rough patch, and a dog might stick to your side and try to make you feel better if they sense you’re feeling down.
If you don’t have a pet of your own (and even if you do), volunteering to take care of pets in your local shelter can work wonders for your mood. Loving on the delightful little creatures and giving them a bit of holiday cheer can make everyone feel better.
If you want to do something more, consider giving the shelter gifts of old towels and blankets, as well as bags of food and even treats and toys for the pets waiting for their forever homes.
Keep a Journal of Your Feelings
If you begin writing down your feelings every day, including every up mood or down swing, you might notice a pattern. Seeing what brings you down – or what lifts you up – can allow you to adjust your schedule and activities accordingly.
In addition to writing down what you think and feel at any given time during the day, consider printing out a calendar to color code the days when you are really down versus the days when you feel okay. This visual aid can tell you at a glance if there are certain weeks, days, or even times of day when your feelings are at a low. It’s a good thing to take to your doctor if you need to get help.
Talk to a Counselor When Necessary
The holiday blues are one thing. Depression is another. It’s believed that at least 6 million individuals over the age of 65 are depressed but many of them believe it’s a natural consequence of aging; maybe that’s why only 10% get treatment for it.3
If you wonder if those blues have edged into depression, it’s time to make an honest assessment about how you feel. You can start with these signs of depression. According to the National Institute on Aging, look out for these signs:4
· Feeling sad, anxious, or persistently “empty” for no apparent reason
· Feelings of hopelessness, worthlessness, helplessness, or guilt
· Loss of interest in things you once enjoyed
· Being restless or irritable
· Having trouble sitting still
· Low energy and fatigue
· Moving or talking more slowly than usual
· Sleeping too much or struggling with insomnia
· Difficulty with concentration and memory
· Eating too much or not eating enough
· Thoughts of death
It’s important to remember that seniors often experience depression differently than others. For instance, rather than feeling sad and empty, you might feel numb or completely apathetic about things you used to love. You might not be willing to talk about it and think that these odd feelings will pass.
If any of these symptoms last for more than two weeks, consult your doctor about it. Sometimes the blues can turn into depression and that can become very serious. If you have a button alarm at your fingertips, use it! Nothing is more important than you being safe, secure, and happy.
