Seasonal Affective Disorder (SAD)

Ready or not, Fall is here. The days are getting shorter and, in some areas of the country, temperatures have started to drop. Seasonal Affective Disorder (SAD) is a type of recurrent depression with a seasonal pattern that is most common in the fall and winter months when shorter days and colder temperatures force many people inside, away from natural sunlight. SAD is estimated to impact nearly 15 million Americans every year, with the highest rates in the northern-most parts of the country.

You can plan ahead to ward off the mental health impact before Daylight Savings Time ends on November, 1. Use the tips below to proactively take care of yourself:

Be Active. In addition to improving your overall health and fitness and reducing your risk for many chronic diseases, studies show that regular exercise can also help improve mood. Schedule time for exercise. Healthy adults should aim for 2 hours and 30 minutes of moderate-intensity aerobic activity (i.e., brisk walking) per week.

Eat Healthy. Avoid sugary, processed foods and snacks. Instead, reach for fresh fruits, vegetables, nuts, legumes and whole grain foods with a low glycemic index for sustained energy.

Find Sun. Whenever possible, try to spend some time in natural sunlight. Experts suggest that going for a 20-minute walk early in the morning when natural light is brightest can be especially beneficial. If going outside is not an option, consider talking with your doctor about light therapy.

Stay Connected. Having a strong “real-life” social network builds resilience, our natural ability to “bounce back” in the face of adversity. Plan time with friends and family. Phone calls and social networking can help, but in-person is almost always better.

Get Rest. Healthy adults need at least 7 hours of sleep per day! Be sure to keep a regular sleep schedule.