As the days get shorter and the sun hides, many Americans feel sad and down. This is called seasonal depression or SAD. It can make it hard to feel happy, have energy, and do the things you enjoy. But there are ways to feel better.

Seasonal Depression or SAD

Sit in front of a special light box for 30 minutes to 2 hours each day. This light helps your body wake up and feel better.

Light Therapy

Millions of Americans are turning to talk therapy to manage SAD. Talk to a therapist about your feelings. They can help you change negative thoughts and find ways to cope with SAD.

Talk Therapy

Americans are increasingly seeking medical help for SAD. Take medicine to help you feel better. Medicine can help improve your mood and energy levels.


Exercise is a great way to combat SAD. Get at least 30 minutes of exercise most days of the week. Exercise helps release endorphins, which make you feel good.


Eating healthy can help improve your overall well-being and reduce SAD symptoms. Eat plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods, sugary drinks, and caffeine.

Eat Healthy

Getting enough sleep is essential for both physical and mental health, especially for those struggling with SAD. Aim for 7-9 hours of sleep each night.

Get Enough Sleep

Spending time outside each day, even if it's cloudy, can help boost your mood and reduce SAD symptoms. Sunlight helps regulate your body's natural sleep-wake cycle.

Get Sunlight

Make time for activities you enjoy, such as hobbies, spending time with loved ones, or trying new things. Engaging in enjoyable activities can help counteract the negative effects of SAD.

Do Things You Enjoy

Practice relaxation techniques like yoga, meditation, or deep breathing. This can help reduce stress and anxiety, which can worsen SAD symptoms.


Talk to a doctor or mental health professional if you're struggling with SAD. They can help you find the best treatment for you.

 Get Professional Help