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Advice by Alicia: Fighting Caregiver Seasonal Depression

Thursday, January 07, 2021

Alicia Seaver is the Vice President of Memory Care Operations for EPOCH Senior Living and a Certified Memory Impairment Specialist. Every month, she addresses a specific issue related to memory and memory care. If you’re interested in hearing about a particular topic, please send a note to [email protected].

Q: The winter blues are hitting me a little harder than usual this year. It’s been stressful, to say the least, caring for my loved one while also dealing with everything surrounding the COVID-19 pandemic. What tips do you have for beating the blues while the world is still so topsy-turvy?

A: “Topsy-turvy” is a great way to describe how we all feel after 2020. It’s no surprise that you’re feeling unusually stressed and worn down this winter. Caregiving is hard enough without throwing a global pandemic – with social distancing and isolation – into the mix. Plus, the change of seasons with winter’s shorter, darker and sometimes dreary days can have an impact on our overall mood and outlook.

The term “winter blues” is not a medical diagnosis but rather used generally to describe these fairly common seasonal changes in mood. Some people simply find themselves feeling a bit down, less energetic or falling into a slump following the festivities of the holidays. Others may experience more serious impacts to their daily disposition that last from the fall to winter when there is less natural sunlight. It’s not a surprise that family caregivers, who are often already under an enormous amount of stress in daily life, may feel the effects of this “seasonal funk” stronger than others.

In some cases, this yearly feeling can be a more severe type of depression known as seasonal affective disorder, or SAD, which begins and ends around the same time each year. While the symptoms of SAD can start out mild, they can get progressively worse. SAD does go away on its own, but it can take several months.

Be mindful, and consider talking to a healthcare provider, if you’re experiencing any of these symptoms:

  • Having a lack of energy or feeling overly sluggish
  • Becoming more irritable or agitated than usual
  • Sleeping too much or, conversely, not being able to sleep
  • Feeling hopeless or worthless
  • Having difficulty concentrating
  • Losing interest in activities you normally love
  • Becoming withdrawn or antisocial

The best course of action is to take steps to fight seasonal depression before it begins. Here are some things you can start doing today to help boost your mood, improve your circadian rhythm and build a good foundation of support to get you through the dark, cold winter months.

1. Get enough natural light. It’s believed that seasonal depression is partially caused by the dwindling daylight hours present in the winter months. Make sure that your circadian rhythm is properly set by getting a good dose of natural light during the day. If the weather permits it, a short walk around the block can be enough to charge you up. You can also sit near a sunny window for similar benefits. Another option is to purchase a light therapy box.

2. Exercise and eat well. Regular physical activity and a healthy diet will do wonders for your mood, especially if you pack your plate with healthy fats, whole grains and nutrient-dense vegetables and fruits. As for exercise, aim for 30 minutes a day, 5 times a week. You can always break up your exercise into 10-minute chunks if that’s easier for you. You’ll be amazed at how much better you’ll feel after even just a week.

3. Ask for help if needed. While I always advocate for caregivers to ask for help in order to keep from getting burned out, this tip specifically deals with not being able to shake the blues. If you find yourself feeling burned out, tired and depressed no matter what you do, speak to your doctor to see if an antidepressant might be helpful.

4. Stay social. We are social beings and staying connected to those we care about can lift our spirits like nothing else. Make time for others, even if it’s just to send a funny text or chat on the phone for five minutes. Knowing that there are others out there who care about you can turn a grey day into a much sunnier one.

5. Join a support group. There’s nothing better than the feeling of knowing you’re not alone in something – and that you have someone to lean on. I encourage you to find a caregiver support group – either online or in person – where you can share your story, express your frustrations and, hopefully, ease your concerns.

At Bridges® by EPOCH, we offer a support group designed for family caregivers to connect with our dementia care professionals as well as other caregivers who may be experiencing similar challenges. Families have found that it’s cathartic to talk about what they’re going through or even to simply listen and learn from others. Reach out to the Senior Advisor at your local Bridges® community for registration and login details.

For more tips on managing caregiver stress, especially during the winter months, I encourage you to contact your Senior Advisor. In addition to our online support group, we provide monthly virtual education sessions that can help support you as a caregiver. Your Senior Advisor can also share other resources, books and tips to help you manage everything that’s thrown your way. When we say we’re here to help, we mean it.

Enhancing Quality of Life

Bridges® by EPOCH communities have been developed from the ground up to anticipate, meet and exceed the needs of our residents and their families. Our team of remarkable people, the exceptional care and services we offer and the purposeful design of our buildings all combine to create the most rewarding, secure and nurturing lifestyle possible for our residents.

We understand the concern families feel about ensuring quality of life for loved ones. That’s why, at Bridges® by EPOCH, we offer a wellness-centered lifestyle that focuses on reinforcing individual strength, so residents enjoy heightened confidence and self-esteem. Ultimately, we provide everything residents need to thrive and rediscover a life with purpose.

Inspiration for Success

At our Bridges® by EPOCH communities, we work closely with families to gain necessary insight and deeper understanding into the lives of our residents upon admission. With this initial information, along with what our exceptional team members learn about our residents each and every day, we are best prepared to provide highly individualized programming for our residents.

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