Boomers & the Blues
If the shorter, darker days of late fall and winter leave you feeling physically and emotionally drained, know this: It’s not just you, and it doesn’t mean you’re getting old.
Our bodies are profoundly linked to sunlight, and as the Boomer generation enters their senior years, that link becomes more fragile.
According to studies, six percent of the US population, primarily in northern climates, are affected by SAD, and around 14 percent of the adult US population suffers from a lesser form of seasonal mood changes, known as winter blues.
This article is a guide to understanding what winter blues looks like in older adults, and instead of ignoring it, knowing why it is more than just a passing mood, and learning what you or your loved ones can do to fight back against the creeping cold of winter depression.
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The Difference Between Winter Blues and Seasonal Affective Disorder SAD
Winter blues are sometimes referred to as subsyndromal SAD because it’s a less severe form of SAD.
The most common symptoms of the winter blues are general sadness and lower energy levels. One of the main differences between winter blues and SAD is that winter blues don’t affect your ability to enjoy life.
Winter blues can also lead to difficulties in sleeping, feeling less social than usual and difficulty taking initiative
Seasonal Affective Disorder (SAD) is a type of depression that occurs around the same time every year, typically starting in the late fall or early winter. It’s a recurring, clinical condition, not just a casual mood slump you can easily ignore.
The main cause of SAD is the reduction in natural sunlight which affects the body in several ways:
- Circadian Rhythm Disruption: Less light confuses the body’s internal clock, or circadian rhythm, which affects sleeping, changes the energy and mood.
- Serotonin Levels: Reduced sunlight can cause a drop in serotonin, a neurotransmitter that helps regulate mood.
- Melatonin Overproduction: The darker days lead to the overproduction of melatonin, the hormone that regulates sleep, resulting in the symptoms of fatigue and oversleeping.
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Boomers and Mental Health
While SAD is often diagnosed in younger adults, the Boomer generation faces different factors that can make the condition more severe or difficult to diagnose.
Keeping in mind that the boomer generation grew up in an era where openly discussing mental health was seen as a sign of weakness, and there was a cultural expectation to “tough it out.” This led to a lack of awareness and understanding of mental illnesses, which were often under diagnosed or left untreated.
However, as society’s perspective on mental health has evolved, many Baby Boomers have adapted and are becoming more open to discussing their struggles and seeking support.
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How to Keep the Light On This Winter
These strategies, combining professional treatment and lifestyle adjustments, are an effective way for managing seasonal mood shifts.
Change your Diet
Talk to a healthcare provider about having Vitamin D levels checked. A simple supplement is often the easiest way for older adults to boost the nutrient essential for serotonin activity.
For the carb-craving, focusing on a balanced diet rich in Omega-3 fatty acids (fish, walnuts) and lean proteins, helps stabilize energy and mood.
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Change your Routine and Keep a regular sleeping schedule
Since outdoor walks may be difficult due to ice or cold, encourage low-impact micro-movements like stretching, chair exercises, or walking laps inside the house or a mall. Even 10 minutes of light activity helps release mood-boosting endorphins.
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Light Therapy
Purchase a specialized SAD lamp or light therapy box that delivers up to 10,000 lux of light (full-spectrum).
You can use it for 20-40 minutes every morning within the first hour of waking.
Always consult a doctor or ophthalmologist first, especially if the person has pre-existing eye conditions like glaucoma, cataracts, or macular degeneration, or takes photosensitizing medications.
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Plan regular activities with your friends and family
Schedule non-negotiable weekly check-ins, either in-person or via video call, with family and friends. Or try home-based activities like learning a new skill online, solving puzzles, or getting deeply involved in a hobby like knitting.
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Talk about it
If you or a loved one are struggling with low motivation or winter blues, opening up is a sign of strength, not weakness. If your mood is overwhelming, remember that professionals, from doctors to licensed counselors, are there to help you.
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More Than Just the ‘Winter Blues’
While some still believe that mental health issues can be resolved through self-help, others are embracing therapy and other forms of treatment.
The darkness of the season is a fact of nature, but the overwhelming “boomer blues” don’t have to be. So this winter Check on your boomers, the cold affects more than just their joints.
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