Issue link: http://viewer.e-digitaledition.com/i/170298
The SAD Facts Between 4 and 6 percent of Americans have seasonal affective disorder (SAD), though 10 to 20 percent of that group may suffer from a mild version of it. SAD is more common in women than men with onset occurring most often after age 20. Avoiding the Holidaze Winter may be a delightful season full of cheer and charm, but stressors, such as fewer hours of daylight, changes in routine, and financial strain from the holidays, can all affect mental well-being. an estimated 14 million people suffer from seasonal affective disorder (SAD) each year. For most of these people, cold, gray weather triggers new or worsened symptoms of depression, anxiety, or stress. Putting a plan in place as the days get shorter can help reduce the risk for seasonal sadness. Prioritize your commitments. Tackle the most important things first. The sooner they're done the less you have to worry about them. Delegate tasks to trusted friends and family members to lighten your load, and don't forget to make selfcare a top priority. Get moving. Even those who make physical activity a priority in the spring and summer may find exercise challenging during the colder fall and winter months. Commit to at least a half-hour daily walk, possibly on a track within the warm confines of a gym or even in a department store such as Walmart, and make exertion more fun by recruiting friends to move with you. Chase the sun. Fewer hours of daylight means fewer opportunities to absorb vitamin D—which helps the body build strong bones and boosts immune system function— from the sun's rays. Low levels of vitamin D correspond to depressed moods. Make getting 30 minutes of sun exposure each day a priority, even if it's from sitting next to a window, and eat more vitamin D-packed foods, such as fish, beans, and fortified cereals. Your doctor can check your vitamin D levels and let you know if supplements could help. Also, don't be fooled by the cooling temperatures: remember to protect your skin with sunscreen. Stick to your sleep routine. Rest is a necessary component of maintaining good mental health, and getting too much or too little sleep can have a negative impact. We take your health personally. Practice good sleep habits by going to bed and waking up around the same time each day, even on weekends and holidays. Consider using a sound machine or noisecanceling headphones if noise from visiting family keeps you awake. If you rise early to travel, go to bed earlier. Make time for mental health. If unchecked, stress can cause physical and mental hardships. Learn how to de-stress and take measures to do it. Try meditation, breathing exercises, volunteering, or just talking to a trusted friend or loved one. Laugh, you've earned it. Laughter can help relax your muscles, improve immune system function, and even boost your mood by triggering endorphin release. If you or someone you love suffers from depression, stress, or anxiety, the Mental Health Center may be able to help. For more information, visit www.claxtonhepburn.org and select "Mental Health Center" from the "Our Services" menu. LIVING WELL 4