Winter brings cozy nights, warm meals, and family gatherings, but for many seniors, it can also bring a noticeable dip in mood. As the days grow shorter and sunlight fades, feelings of sadness, fatigue, isolation, or disinterest can quietly creep in.
If this sounds familiar, you or a loved one could be experiencing Seasonal Affective Disorder (SAD). You’re not alone; the National Institute on Aging estimates up to 20% of older adults struggle with seasonal depression or winter-related mood changes.
The good news? There are many simple, effective ways to fight Seasonal Affective Disorder and protect senior mental health through the winter. Below, you’ll find 10 practical ways to boost mood, feel less SAD, and support senior wellness throughout the colder months.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a form of depression that usually begins in late fall or early winter and improves in spring and summer. Many experts believe it’s closely tied to reduced sunlight exposure, which can disrupt the production of serotonin and melatonin – the hormones that influence mood, energy, and sleep.
Seniors are especially vulnerable to SAD for several reasons:
- Less social interaction: Cold, windy days often mean staying indoors, which can unintentionally limit social connection and increase feelings of senior loneliness.
- Reduced physical activity: Icy sidewalks, shorter days, and chilly temperatures make outdoor exercise tougher. When movement goes down, energy and mood usually dip right along with it.
- Existing health conditions: Chronic pain, arthritis, fatigue, and autoimmune issues often flare in colder, drier months. On top of that, colds, flus, and winter viruses are more common – and harder for older adults to fight off.
- Reduced mobility or independence: When it’s harder to get around, confidence can drop, outings become less frequent, and isolation grows, all of which can negatively impact senior mental health.
The combination of less sunlight, reduced independence, and fewer social interactions can take a major toll on senior wellness. But you don’t have to stay stuck with the winter blues. Keep reading to learn how to bring more light, comfort, and connection back into your daily life this season.
1. Lighten Your Space for Senior Wellness
Natural light can do wonders for your mood – and your sleep. Sunlight helps regulate your internal clock, boost energy, and support senior wellness. A few simple habits can brighten your days:
- Open your curtains wide each morning to fill your home with natural light.
- Sit near a sunny window while eating breakfast, reading, or making phone calls.
- Spend time in the rooms that get the most daylight, especially during mid-morning or early afternoon when sunlight is strongest.
- Try a light therapy lamp for 20–30 minutes a day to mimic the effects of natural sunlight, which helps improve mood and focus.
- Use brighter or daylight-style bulbs in dim or low-lit rooms.
- Add mirrors or reflective surfaces to help bounce sunlight around your space.
- Open doors or blinds when safe to create an open, airy atmosphere that supports senior mental health.
When you’re ready to enjoy sunshine outside your home, GoGo Rides can get you there safely – whether it’s to the park, a coffee shop, or anywhere that brightens your day. GoGo Rides is a simple phone-based service (no apps or smartphones required) that connects seniors to trusted rides, so you can enjoy sunlight, fresh air, and social connection on your schedule. Learn more about how GoGo Rides promotes senior independence here.
2. Make Your Home Cozy and Bright
Your environment has a huge impact on your mood. A warm, bright, and comforting home can make winter feel less heavy and support a stronger sense of senior independence. Even small changes can help your space feel safer and more joyful:
- Swap heavy curtains for lighter ones that let in more natural light.
- Add cheerful lamps or LED lights to dark corners for a welcoming glow.
- Decorate with photos, plants, or soft blankets that make you smile and bring you comfort.
- Keep clutter low to help your mind feel calmer and clearer.
- Use colorful accents like throw pillows, rugs, or tablecloths to add personality and joy to your space.
- Play uplifting music during the day to reduce stress and support senior mental health.
- Keep commonly-used items within reach to make routines easier and safer.
- Bring nature inside with fresh flowers or low-maintenance houseplants to promote senior wellness.
- Try scented candles or essential oils like lavender or citrus to help promote a tranquil environment.
A home that feels light, cozy, and personal doesn’t just look inviting – it also supports your mood, health, and sense of senior independence throughout the winter.
If you need help making updates or organizing your space, GoGo Home connects you with trusted local professionals to make home improvements that brighten your space and support aging well at home. Learn more about GoGo Home here.
3. Stay Connected with Loved Ones to Stave off Senior Loneliness
Winter can make staying social tougher, but regular connection is one of the most powerful ways to protect senior mental health and reduce senior loneliness. Try building connection into your weekly routine with simple habits like:
- Schedule regular calls or video chats with family, friends, or neighbors. Set reminders so it becomes part of your weekly routine.
- Join local activities like a senior center group, fitness class, or library event to keep your social calendar full.
- Host small gatherings at home, like a card game, puzzle afternoon, or shared potluck meal with friends.
- Volunteer or mentor others. Sharing your time, skills, and expertise gives you purpose while helping your community.
- Use GoGo Rides to safely get to lunch dates, community classes, or church services.
- Lean on GoGo Care for regular, friendly check-ins from a compassionate team who can help monitor your wellbeing and offer support.
If getting to social activities feels like a challenge, GoGo Rides can make it easier. GoGo Rides is a phone-based service that connects seniors to safe, reliable rides – no apps or smartphones needed. Simply call one of our friendly operators, tell us where you’d like to go, and we’ll schedule your ride with a pre-vetted driver. Whether it’s a lunch with friends, a local hobby club, or a community class, GoGo Rides promotes senior independence and aging well by letting you go where you want, when you want. Learn more about GoGo Rides here.
4. Get Outside (It’s The #1 Hack for Winter Senior Mental Health)
Fresh air and natural scenery make a huge difference in fighting depression. Just a few minutes of outdoor time each day supports senior wellness, boosts mood, and reduces feelings of senior loneliness. Try a few of these ideas to get outside more:
- Sit on your porch or deck for your morning coffee or a phone call with a loved one.
- Walk to your mailbox, down the driveway, or around the block to get gentle movement and sunlight.
- Visit a nearby park, garden, or waterfront area for fresh air and a change of scenery.
- Join a walking group, birdwatching club, or community garden to combine movement with social connection.
- Add small outdoor rituals like watering plants, sweeping your porch, or greeting neighbors.
- Try “destination walks” to a coffee shop, small market, or nearby library for extra motivation.
Want to get outside more often? GoGo Rides is an easy, reliable way to help you do it. GoGo Rides supports senior independence by keeping you moving, no matter where you want to go. Plus, GoGo Guardians monitor your rides every step of the way to ensure you arrive safely, reliably, and on time. Learn more about what makes us different here.
5. Move Your Body
If it’s too cold or slippery outside, you can still stay active indoors. Regular physical activity is one of the best ways to boost mood, increase energy, and support senior mental health. Exercise releases endorphins – your body’s natural “feel-good” chemicals – which help reduce stress, improve sleep, and promote overall senior wellness. Even gentle activity can make a big difference in how you feel each day. Here are some easy ways to stay active this winter:
- Start your morning with stretching or yoga to loosen stiff joints and wake up your body.
- Turn on music and dance in your living room – it’s a fun way to lift your spirits.
- Walk indoors at a mall, community center, or even around your home when the weather is too harsh outside.
- Join Grow with GoGo’s online classes for live, interactive sessions where you can move your body and connect with other seniors at the same time. Learn more about Grow with GoGo here.
- Aim for at least 20–30 minutes of movement daily. Break it into smaller segments if that’s easier – it still counts!
Staying active keeps both your body and your spirit strong, so you can continue aging well through the winter season.
6. Eat Foods That Support Senior Mental Health
Healthy food fuels a healthy mind and body. Choosing the right foods can improve senior mental health, support steady energy, and help you continue aging well. Try incorporating these dietary habits into your week:
- Include brain-boosting omega-3s from foods like salmon, walnuts, or chia seeds.
- Eat colorful fruits and vegetables rich in antioxidants and vitamins that support senior wellness.
- Choose complex carbs like sweet potatoes, quinoa, and oats for steady, lasting energy.
- Stay hydrated by drinking plenty of water or herbal tea throughout the day.
- Limit processed foods and sugar to help prevent mood dips and fatigue.
If you want healthy food on hand but grocery trips feel like too much during the winter, GoGo Grocery delivers everything you need right to your door. Order from your favorite local stores and have your groceries brought straight to your home – simple, convenient, and supportive of senior independence. Learn more about GoGo Grocery here.
7. Stay Active and Engaged with Grow with GoGo
When it’s too cold to leave the house, you can still stay active, social, and energized from the comfort of your living room. Grow with GoGo offers weekly online fitness classes designed specifically for seniors, supporting both physical wellness and senior mental health.
You’ll get access to professional-led chair yoga and functional fitness classes every week. Everyone stays muted during the exercise portion so you can move freely without distractions, but at the end of each session, we set aside 15 minutes for questions, conversation, and instructor feedback. It’s a fun way to connect with other GoGo members while staying active indoors.
Get more info about Grow with GoGo here.
8. Take Vitamin D and Other Supplements that Support Senior Mental Health
With less sunlight in winter, many seniors experience low Vitamin D – a common contributor to SAD symptoms, sluggishness, and low mood. Try incorporating these helpful habits:
- Ask your doctor to check your Vitamin D at your next appointment.
- Eat foods rich in Vitamin D, such as eggs, tuna, or fortified cereals.
- Take Vitamin D, B12, or omega-3 supplements for an energy boost, as recommended by your doctor. Supplements can be an easy way to support senior wellness and maintain your energy through the colder months.
- Keep your supplements visible so you remember to take them each day.
- Take fat-soluble vitamins (like vitamin D) with a meal to help your body absorb them better.
GoGo prescription delivery makes getting your vitamins and prescriptions simple and stress-free. Order everything you need – from Vitamin D to mood-supporting medications – from your local pharmacy and have it delivered directly to your home. GoGo’s reliable delivery helps ensure you stay on track with your senior wellness goals and never miss a dose. Learn more about GoGo Pharmacy here.
9. Get Extra Support with GoGo Care
Sometimes, just knowing someone is looking out for you can make all the difference. GoGo Care offers friendly, reliable wellness check-ins from real people who genuinely care about how you’re doing. Whether you need help navigating healthcare tasks or just want someone to ask how your day is going, GoGo Care helps reduce senior loneliness and strengthen senior wellness.
Here’s how GoGo Care can help support you this winter:
- Regular wellness check-ins: A caring voice will call to make sure you’re doing well, taking your medications, and staying comfortable at home.
- Care coordination support: If you need a ride, grocery delivery, or pharmacy refill, our Care team can help organize your needs with our other teams.
- Peace of mind for families: Caregivers and loved ones can feel reassured knowing someone is checking in consistently and noticing changes early.
- Encouragement and companionship: Sometimes, just hearing “How are you today?” is all it takes to brighten your mood and boost senior mental health.
GoGo Care makes it easy to stay connected, supported, and safe – important ingredients for aging well and maintaining senior independence. Learn more here.
10. Reach Out for Caring Support
Seasonal depression can feel heavy, but you don’t have to manage it alone. Talk with your doctor, counselor, or a trusted friend about how you’re feeling. There are many helpful treatment options, from therapy to medication to simple daily routines, that can strengthen senior mental health.
If you’re caring for a loved one, keep an eye out for any signs of senior loneliness, withdrawal, or reduced energy. A small act of attention can make a big difference.
And with GoGo Care, you can gain added peace of mind knowing someone is checking in regularly and helping your loved one stay safe, connected, and supported throughout the winter. Learn more about GoGo Care here.
Wishing You a Bright, Happy Winter
Winter doesn’t have to dim your spirit or senior mental health. With a few simple shifts, like more light, good food, great friends, and a little help from GoGo, you can turn this chilly season into one filled with warmth, joy, and renewed energy.
GoGoGrandparent is here to make senior independence and aging well easier every step of the way. Whether it’s GoGo Rides to get out of the house, GoGo Grocery for healthy meals, GoGo Pharmacy for mood-boosting supplements and prescriptions, GoGo Home for cheerful house updates, Grow with GoGo for indoor events and classes, or GoGo Care for senior wellness check-ins and support, you’re never alone. Together, we can keep winter bright, one happy moment at a time. Register here to get started.
