A proactive approach can help prevent seasonal sadness and depression as well as improve your physical and mental health, and not just for older adults, says UCI Health geriatrician Dr. Renee Abueg.
Feelings of sadness and even depression are common for many people during the winter holiday season. That’s especially true for older adults who may be coping with the loss of loved ones, beloved family traditions and even their independence.
“Up to 25% of seniors with chronic medical conditions are depressed,” says geriatrician Dr. Renee Abueg, who sees patients at the UCI Health SeniorHealth Center in Orange.
“Depression also affects up to 40% of older adults hospitalized with an acute condition, like a heart attack or stroke, as well as 50% of those who are transitioning to nursing homes,” Abueg adds.
But there are effective strategies to help beat those holiday blues.
Holiday triggers
“We do see an increase in depression during this time of year for a variety of reasons,” Abueg says. “Combined with the stresses of daily life, the holidays and the expectations around them add pressure on our time, finances and even our health.”
The arrival of flu season and a new circulating strain of COVID-19 also has many people, especially those with chronic health conditions, wary of social interactions. Taken together, all these things can trigger feelings of sadness and depression.
When to get help
It’s important to be aware of these feelings and to know when to reach out for help, Abueg says. If you are experiencing any of these common symptoms of depression, it may be time to consult a doctor:
- Feeling down and unable to shake it off
- Uninterested in activities or things that usually make you happy
- Too much or too little sleep, or frequent nightly disruptions
- Eating more or less than usual
- Disinterested in socializing or connecting with others
- Increased irritability
- Trouble concentrating
However, if you or someone you care for is experiencing a loss of interest in life or is harming themselves, she recommends calling 988, the national suicide and crisis lifeline.
For 24/7 mental health support — including help handling feelings of loneliness — you may also reach out to the Orange County affiliate of the National Alliance on Mental Illness (NAMI) hotline by calling or texting 714-991-6412.
Mourning a loved one
Many people think about friends and family who have died more intensely during the holidays. This can also apply to the loss of a relationship, like a family member who is no longer in touch.
"You can honor your loved ones and your memories of them by setting aside time to say a prayer, sharing a story about them with a friend, putting out their picture or lighting a candle for them,” says Abueg. “But by all means, acknowledge your feelings in whatever way suits you best.”
If, however, you are feeling overwhelmed, she recommends seeking counseling and coping strategies from an experienced professional such as a clergy member, psychologist or other trusted physician.
Tips to ward off holiday blues
A proactive approach can help prevent seasonal sadness and depression as well as improve physical and mental health, and not just for older adults. Abueg suggests trying these strategies:
- Set realistic expectations and adjust plans to make the best of the holidays.
- If you plan to visit relatives and friends, take precautions by getting vaccinated for flu, COVID-19 and respiratory syncytial virus (RSV).
- Can't travel? Reach out to family and friends through phone or video calls, letters, holiday cards and emails.
- Good nutrition supports mental health, so it’s important to stick with a diet that is best for your medical condition.
- Regular physical activity boosts mental well-being and improves sleep. If it is too chilly outdoors, try chair exercises at home, walk around your local indoor mall or check out a SilverSneakers class online or in person.
- Rest! Avoid overpacking your social calendar. It is okay to say ‘no’ to invitations. Mental fatigue can give way to feelings of sadness. Physical fatigue can increase your risk of falls.
- Time for a check-up? If you haven’t seen your doctor in over 6 months, it is good idea to make an appointment. This can prevent running out of medications or flare-ups of chronic conditions that could dampen your holiday cheer.
- Get involved at a local senior center, where you may find holiday events and activities you enjoy.
- Explore a new activity or hobby, or consider teaching someone a craft you’re skilled at.
- Volunteer to help others in need, which can build confidence and promote a positive outlook.
- Limit watching or listening to current events on TV, radio or online. Constant exposure to bad news can create unexplained feelings of anxiety. Take a break for a few days and watch something entertaining instead.
Navigating political talk
The recent national election was polarizing for many families and friend groups.
But the holidays are an opportunity to celebrate together. These gatherings should be a safe space for all, says Abueg.
“Focusing on the things that divide us can skew our views and make us feel more alone,” she adds. “Instead, try to find ways to emphasize the things we share with those around us.”
If you do choose to discuss controversial topics, be sure to respect the opinions of others, their right to disagree, and also their right to not want to engage in a discussion.
If you feel pressured to discuss polarizing issues, listen and try to find points you can relate to. You can also politely change the subject.
Be generous with yourself
Above all, remember to take good care of yourself, Abueg advises.
Your holidays may be different now, but they can still be meaningful in new ways you may have never imagined.
“Allow yourself the joy of forming new memories, embrace new ways to celebrate and strengthen the relationships you have around you,” she says.
“Most importantly, be kind to yourself. No holiday obligation is worth sacrificing your well-being."
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