Seasonal depression, also known as seasonal affective disorder, affects around 5% of US citizens every year. And, while 5% might not seem like a look when you are just looking at the percentage, when you put that into numbers that’s more than 17 million people! Of course, depression of any kind is a serious matter, but for older adults who might already be facing mental health issues and feelings of isolation, it can hit even harder. So, that’s why it’s so important for you to be able to understand and recognize the signs of seasonal depression in your parents so that you can get them the help they need. But, before we get to how you can address the symptoms of this condition, let’s make sure you fully understand which signs to look out for.
Although some people get seasonal depression in the summer, it’s much more common in the fall and winter. While there’s no firm cause behind this, there are some solid theories. John Hopkins tells us that it is thought that the shorter days and decrease in sunlight may create a chemical change in our brains that could impact our mental state. It’s also been proposed that an increase in melatonin production, due to the increased darkness, could also be a contributing factor.
Regardless of the reasoning behind it, the simple truth is that millions of people are struggling with this condition in the US every year, so, here are the signs to look out for.
- Lack of interest in daily routine or activities they once enjoyed. While everyone has an “off” day from time to time, you’ll want to look out for signs that your parent seems be disinterested in life in general, even in activities that they typically look forward to.
- Trouble concentrating. Your parent might be easily distracted and unable to stay on task or keep a conversation going.
- Anxiety. Your parent might be fixating on their worries or seem particularly skittish.
- Irritability. You might find that your parent is lashing out and having mood swings, or just seems much more grouchy than usual.
- Sleepiness. If you notice that your parent always seems to be exhausted, even if they’re gotten enough sleep, then that might be a sign that they’re experiencing seasonal depression. Another symptom might be sleeping a lot more than normal.
- Weight gain. This might go hand in hand with an increased desire for lots of heavy meals and sugary products.
Of course, there might be other symptoms of seasonal depression that have not been listed here, but these are some of the most common symptoms that people experience.
Now that you are aware of some of the symptoms that might be present with this condition, let’s get into how you can address this issue with your parents.
First of all, it’s important to recognize that these kinds of symptoms can be the result of many different mental health conditions, or due to some changes in environment or lifestyle, that’s why the most important thing to do first is…
Ask Questions
It’s easy to assume you know what’s wrong with someone, especially if that person is close to you. However, you can’t truly know the truth unless you ask, so get curious about your parent and what has been going on lately. You don’t need to make this a serious intervention (unless you feel like the issue has gotten to that point), instead this can simply be a casual conversation over coffee. You might start by saying something like “I noticed that you seem to be extra tired lately, has anything been going on?” Of course, certain topics might be more sensitive than others, so maybe veer away from commenting on your parent’s weight or telling them that they’ve seemed grumpy, as that might result in them becoming defensive. Instead, make sure you’re coming from a place of genuine kindness and concern, and really listen to their answers. There might be a totally logical reason for their symptoms, like they’re tired from reading a really good book, or they’re grumpy because they had a cold or received some disappointing news recently.
If there seems to be a reasonable explanation for their symptoms then simply keep an eye on it to see if they resolve, and if not then you might suggest that they consider visiting a doctor to see if they might be struggling with seasonal depression.
Encourage a Doctor’s Visit
While there are many treatments available to help with seasonal depression, most of them are only available, or best prescribed with the help of a medical professional. Every person who experiences seasonal depression is unique, so what might make a good treatment for one person is not necessarily going to be the best fit for someone else. Plus, it’s always a good idea to visit a doctor to make sure the symptoms your parent is experiencing really is seasonal depression, and not something else. And, the earlier your parent gets help the better, as the condition can worsen if left untreated.
Once you have determined that your parent is indeed suffering from seasonal depression, and that there’s nothing else at play, you can look at how best to manage the condition. As mentioned above, a doctor is the best place to turn to first, as they will likely recommend some combination of the following strategies. However, some of the following treatments can be done without a doctor’s assistance, and are generally good health practices to follow no matter if you’re dealing with seasonal depression or not!
Light Therapy
Light therapy is basically the gold standard when it comes to wintertime seasonal depression. This means getting the most amount of sun possible, which can be tricky during the winter when the days are a lot shorter.
In order to achieve this, try to get outside as early as possible, preferably before 11 am, and attempt to spend at least 30 minutes outside (although longer is totally fine) each day. Many people in the United States have a deficiency of vitamin D, which is a vitamin we get when our skin is exposed to the sun. This can affect our mood, our sleep and our body’s natural rhythm. Exposure to the sun also seems to reduce stress levels, boost the immune system and lower the risk of bone fractures! Not too bad for that big, old star!
This writer with Health experimented with having 15 minutes of dedicated sun time each day for a month and ended the experiment with an improved feeling of happiness.
Of course, don’t forget to use sunscreen when enjoying the sun’s rays.
Another way you can get the benefit of light therapy is through the use of a sun lamp or light box. These are light devices that are specifically designed to provide a light that will mimic the experience of sunlight so that you get the same benefits of the sun, but you can time your exposure to fit with your schedule. Light boxes can be very helpful to use in combination with sun exposure, in an area where there is very few hours of daylight, or in a place that might be too cold for you to be able to spend much time inside. While these can be very useful tools, it’s always advisable to consult with a doctor before use to find the right one for your needs, as well as when and how long to use it. The Mayo Clinic provides some good advice for what to consider when buying a light box.
Eat Well
Remember how one of the signs of seasonal depression might be noticing your parent suddenly has quite the appetite for carbs and sweets? That’s quite a common symptom of depression, seasonal or otherwise. When we’re not feeling our best, it’s very easy to want to reach for the unhealthiest option, even if we know it’s going to make us feel worse.
This becomes even more difficult when our sleep has been impacted, because when we’re feeling lethargic and low-energy we look to sugar as a comfort and an immediate boost of energy, even if we know it will come with a total crash a few hours later.
While it can certainly be difficult to maintain a healthy diet while dealing with seasonal depression, it can be one of the most important tools at your disposal. You can help your parent by offering to meal plan or even prepare some of their meals for them. You can also run them through helpful ingredients for them to consider, such as the foods on this list by Everyday Health. Your parent might not make an overnight switch to a completely healthy diet, but even if they add in some extra vegetables and legumes it could make a huge difference to their mental state.
Some handy tricks for adding in healthier foods is to prep a large batch of veggies at the beginning of the week so they can easily be tossed into different meals. Soups and stews are also very handy as you can pack in a lot of fiber and protein and you can freeze them in batches to be taken out when needed.
CNET also talks about the important role that hydration plays supporting our mental health, so don’t leave that out of the conversation when talking about seasonal depression with your parent. Proper hydration can help with focus and keeping anxiety levels in check, plus it’s extra important to drink enough during the winter to help the body stay warm. Encourage your parent to drink a glass of water first thing in the morning, and maybe suggest they carry a water bottle with them throughout the day so they can keep track of how much they drink.
Get Social
One of the best cures to a blue mood is to surround yourself with people that make you smile. In fact, there’s actually some science behind how even just the simple act of smiling can turn around your mood. However, one of the best ways to smile naturally is by spending time with family and friends, so encourage your parent to get out there!
Being social is going to mean something different to everyone. Your parent might prefer to have a lowkey coffee date with a friend, or to simply surround themselves with others while taking in a movie or going to an aquafit class. Or, they might prefer a conversation group or going out to a busy mall to walk ad shop. Whatever they prefer, try to get them out to do it. Many people with seasonal depression tend to withdraw from others, which can make them increasingly isolated, which tends to make feelings of depression even worse, so try to guide your parent away from that path. You might even suggest a weekly outing with yourself. Maybe you invite them over for dinner or a board game night, or out to one of their favorite local spots. Humans thrive when they have purpose and are part of a community, so help your parent find that.
Something else to consider is encouraging your parent to talk to a therapist, as they might be able to help your parent work through some of their concerns and even give them specific homework on how to manage their feelings.
Movement
Another great way to keep seasonal depression at bay is by participating in consistent exercise. Just as those who are tired and sad are more likely to reach for sweets, it’s also very common for those same people to want to lie on the couch all day, or maybe not even get out of bed at all.
Now, starting up an exercise routine when you don’t feel motivated is no easy task, so this article from Vice offers some great tips. These include setting realistic goals, and only participating in the kind of exercise you like. So, don’t try to impose your idea of what your parent should do on to them. If they love walking or dancing to hits from the 60s then that is the best kind of exercise for them to do right now. Any exercise is better than none at all!
Medication and Supplements
Finally, your doctor may suggest you take some kind of meditation or vitamin supplements to help alleviate some of your depression symptoms. Of course this is only something you should participate in under the advice of a doctor, so don’t run to the vitamin shop and grab a bunch of magnesium just because you heard someone else tell you that it worked wonders for them.
When visiting the doctor let your parent know that they should be as open as possible about what they’ve been experiencing. It can sometimes feel embarrassing to be so honest, but it will be hard for the doctor to give them appropriate guidance if they don’t have the full story of how they’re feeling. Being transparent will help them get the help that they need.
Seasonal depression is a challenging condition to deal with, but if you pay attention to your parent’s symptoms and get them the help they need there is no reason that they shouldn’t be able to get back to their normal self and start to thrive again.
