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As the seasons change, watch for signs of seasonal depression

Seasonal Affective Disorder is increasingly common

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Mark Huffman
Reporter

Mark Huffman has covered consumer issues since 2004, with a special focus on protecting and empowering older adults. A former news correspondent for the Associated Press Radio Network, Westwood One, and ConsumerAffairs, Mark brings decades of journalistic experience to RetirementLiving.com. He is passionate about giving consumers a voice and helping them make informed decisions. Mark has also created educational content, including Senior Scam Alert, a video resource designed to help seniors recognize and avoid fraud. He holds a B.A. from the University of Kentucky and lives with his family in Richmond, Virginia.
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Key Insights

  • Shorter days and colder weather can trigger Seasonal Affective Disorder (SAD), a form of depression that recurs in winter.
  • Experts recommend light therapy, outdoor activity, and social connection to help lift mood.
  • Simple daily habits like healthy eating, exercise, and mindfulness can make a big difference.

When the clocks fall back to Standard Time, it’s a signal that fall has begun and winter is coming. When that happens, many older adults may begin to feel their mood dim right along with the daylight. 

Experts say that’s often a sign of Seasonal Affective Disorder (SAD)—a type of depression that follows a seasonal pattern and is especially common during the winter months.

“Seasonal Affective Disorder is more than just the winter blues,” said Dr. Stephanie Marcello, chief psychologist at Rutgers University Behavioral Health Care. “It’s a form of depression that can affect your energy, appetite, sleep, and overall enjoyment of life.”

SAD symptoms mirror those of major depression and can vary in severity. Common signs include persistent sadness, fatigue, changes in appetite or sleep, difficulty concentrating, and a loss of interest in favorite activities. Some people may even experience thoughts of hopelessness.

If these symptoms appear regularly during the colder months and ease in the spring or summer, experts suggest talking to a healthcare provider. “If you’ve noticed these changes for more than two winters, it’s worth being evaluated for SAD,” said Marcello.

The power of sunlight and light therapy

Because SAD is linked to reduced sunlight exposure, getting outdoors whenever possible can make a meaningful difference. Even a short daily walk or sitting near a sunny window can help boost serotonin levels—a natural mood enhancer.

For those who can’t get enough daylight, light therapy lamps may be worth considering. These devices mimic natural sunlight and have been shown to improve mood in up to 85 percent of users when used regularly. Marcello recommends starting light therapy in the fall, before symptoms begin.

In addition to light exposure, lifestyle choices can play a powerful role in managing SAD. Marcello suggests:

  • Connecting with others — Reach out to friends, family, or community groups.
  • Eating for energy — Choose foods rich in omega-3 fats and avoid excess sugar and simple carbs.
  • Staying active — Exercise helps release mood-boosting chemicals like dopamine and serotonin.
  • Practicing relaxation — Mindfulness, meditation, and yoga can ease stress and promote emotional balance.

Antidepressant medications, particularly SSRIs, can also be effective for some people under a doctor’s supervision.

Seeking support

SAD can feel isolating, especially for seniors who already face reduced social contact in the winter. Marcello’s message is clear: “Please don’t suffer in silence. SAD is highly treatable, and help is available.”

Whether through therapy, light exposure, or simple daily routines, maintaining connection and activity during the darker months can help seniors stay brighter inside—even when the skies outside are gray.