Seasonal Affective Disorder (SAD)

As we fade into fall, many begin to feel the effects of Seasonal Affective Disorder (SAD). This condition is linked to reduced exposure to sunlight, which can disrupt your body’s internal clock and impact mood-regulating chemicals like serotonin and melatonin. Below are a few simple ways to combat Seasonal Affective Disorder and stay energized this season:

1. Boost Your Mood with Daily Habits

• Use a lightbox for 20 minutes each morning to help regulate sleep cycles and improve mood.

• Spend time outdoors, even on cloudy days, and sit near windows to maximize natural light.

• Eat a balanced diet rich in omega-3s, vitamin D, and complex carbohydrates to support brain health.

• Maintain a consistent routine, including regular sleep and wake times.

• Stay socially connected with friends, family, or support groups.

2. Try Something New to Brighten Your Day

• Read a book outside and enjoy the sounds of nature.

• Experiment with new recipes, especially those rich in omega-3s

• Omega-3 rich foods include:

  • Oily fish: salmon, trout, mackerel, sardines, tuna

  • Plant-based sources: flaxseeds, chia seeds, walnuts, soybeans, Brussels sprouts

  • Other sources: pasture-raised eggs, oysters, krill oil, fish oil supplements

Fall may bring shorter days, but it also offers a chance to reset, reflect, and embrace new routines. With a few mindful changes, you can curb the effects of Seasonal Affective Disorder this year!