As January settles in, many individuals and families feel the emotional weight of winter. Those of us with relatives up north experience short days, colder weather, and post-holiday letdowns can increase the risk of Seasonal Affective Disorder (SAD)—a form of depression linked to reduced sunlight.

An estimated 10 million Americans experience SAD each year. Seniors and veterans face increased vulnerability due to isolation, chronic health conditions, and, for many veterans, underlying PTSD or depression. Studies show that approximately 11% of veterans report elevated depressive symptoms, which may intensify during winter. Ongoing societal stressors can further compound these challenges.

Recognizing the Signs

SAD often appears as persistent fatigue, low energy, appetite or sleep changes, irritability, difficulty concentrating, and social withdrawal. Seniors who are homebound or living in assisted settings may feel these effects more acutely due to limited sunlight and fewer social interactions. For veterans, winter depression can worsen anxiety or resurface service-related trauma.

Early awareness is key to preventing symptoms from deepening.

Light, Movement, and Routine

One of the most effective tools against SAD is increased light exposure. A 10,000-lux light therapy box used for 20–30 minutes each morning can help regulate mood. When possible, short daytime walks—safely bundled up—offer natural sunlight, fresh air, and a mental boost.

Gentle movement such as stretching, chair yoga, or indoor tai chi supports both physical and emotional health. Maintaining regular sleep schedules and balanced meals rich in omega-3s and vitamin D can also help stabilize energy and mood during winter months.

The Importance of Staying Connected

Social connection is essential for emotional well-being. Regular phone calls, virtual visits, or community programs can significantly reduce feelings of isolation. For veterans, VA programs and peer support groups offer tailored resources that address both depression and service-related experiences.

Even brief, consistent interactions can make a meaningful difference.

When Additional Support Is Needed

If symptoms persist or interfere with daily life, professional support may be appropriate. Healthcare providers can recommend counseling, cognitive behavioral therapy, or medication when needed.

The National Care Planning Council offers guidance and resources for seniors, caregivers, and veterans at www.longtermcarelink.net.

Winter may feel long, but it is temporary. With proactive care, routine, and connection, seniors and veterans can find renewed balance, resilience, and hope as brighter days return.