Category: Health

If you’re like most people, you probably started your day by checking texts or scrolling social media. Maybe you jumped straight into emails, got lost in YouTube or TikTok, and ended the night with some mindless binge-watching. And somehow, despite being “plugged in” all day, you still feel… disconnected.
If this sounds like you, it might be time for a digital detox. And no, that doesn’t mean you have to throw your phone in a drawer and live off the grid. A digital detox is simply a break—a reset. A chance to step away from the endless stream of content and reconnect with real life. And guess what? Autumn is the perfect season to do it.

So, What Is a Digital Detox, Really?

A digital detox is exactly what it sounds like: intentionally reducing the amount of time you spend on screens—especially phones, social media, and constant notifications. It’s not about quitting technology forever. It’s about giving your brain, your body, and your emotions some breathing room.
And in fall, when everything around you is slowing down—the days get shorter, the air gets cooler—it just makes sense to slow yourself down too.

Why Fall Makes It Easier to Unplug

There’s something about this season that practically begs for a reset. Summer is hectic and loud. Winter can be heavy and cold. But Fall is soft, cozy, and reflective. The leaves change. The air turns crisp. Life feels like it’s naturally winding down. It’s a great time to pause and check in with yourself.
And if you’re already feeling tired, scattered, or emotionally drained from being online 24/7, a break might not just sound nice—it might be necessary.

1. Your Brain Needs the Break

Let’s talk about mental overload. When you’re constantly looking at screens, jumping between apps, or trying to respond to messages as fast as they come in, your brain doesn’t get a break. It’s no wonder so many of us feel anxious, unfocused, or mentally drained.
Even taking just a day or two off from screens can make your mind feel clearer. Like you’ve hit a mental “refresh” button. You think more clearly. You notice your surroundings. You actually feel your feelings instead of scrolling them away.

2. You’ll Sleep So Much Better

This one’s simple: screens mess with your sleep. That blue light tricks your brain into thinking it’s still daytime, even when it’s midnight. Plus, if you’re doom-scrolling or watching intense shows before bed, your mind doesn’t get the chance to wind down.
Taking a break from screens—especially at night—can help your body get back into a natural rhythm. Try putting your phone away an hour before bed and doing something calming instead. Read a book. Take a bath. Stretch. Just breathe. It sounds small, but it makes a huge difference.

3. You Reconnect With What (and Who) Matters

How many times have you been in a room with people but still felt totally disconnected? You’re together… but you’re also all on your phones.
When you unplug—even for a little while—you give yourself space to really connect. You look people in the eye. You listen better. Conversations feel more real. You notice things. Like how the leaves look at golden hour. Or how good your coffee actually smells.
The more you disconnect from your devices, the more you connect with your life.

4. Less Screen Time = Lower Anxiety

Let’s be honest: the internet can be a lot. News. Opinions. Ads. Notifications. Comparison traps. It’s no wonder so many people feel anxious, restless, or just straight-up burnt out.
When you step away, even briefly, you stop taking in so much noise. Your nervous system chills out. Your shoulders relax. Your mood lifts. It’s like giving your brain a hug.

5. You Create Time for Better Habits

When you’re not glued to your phone, time opens up. And suddenly, you can fill it with things that actually recharge you.
Take a walk through crunchy leaves. Try that fall recipe you’ve had saved for months. Journal. Call a friend. Light a candle and just be. These small things—especially in autumn—feel cozy and grounding. And they’re usually the first things we lose when our screen time gets out of control.

How to Actually Do a Digital Detox

You don’t have to disappear from the internet forever. Here are some simple, realistic ways to unplug this fall:

• Start small. Try 30 minutes in the morning with no phone.
• Have phone-free meals. No scrolling while eating.
• Designate tech-free zones. Keep your bedroom a no-screen space.
• Go screen-free one day a week. Sundays are great for this.
• Replace screen time. Have a list of “go-to” activities—books, puzzles, walks, baking, etc.

The goal isn’t perfection. It’s presence.

Pause. Breathe. Unplug.

A digital detox isn’t about hating technology. Phones, social media, and streaming all have their place. But if you’ve been feeling overwhelmed, disconnected, or just off, stepping back can help you find your footing again.
And autumn, with its natural rhythm of slowing down, is the ideal time to make that shift.
So this season, give yourself permission to unplug a little. Watch the leaves fall. Breathe deeper. Be here now. You don’t need to capture it all for Instagram—you just need to live it.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

Fall can be beautiful, but it can also feel a little heavy.
The leaves change, the air turns crisp, and suddenly… It’s dark at 5 p.m. If you’ve noticed your mood dipping along with the temperature, you’re not imagining it. For many people, the shift into shorter, darker days brings more than just a case of the “blahs.” It can trigger something deeper: Seasonal Affective Disorder, or SAD.
It’s more common than you might think, and it can sneak up on you—one gloomy day at a time. You might feel more tired, unmotivated, irritable, or just “off.” And if you feel like hibernating until spring, yep, that’s part of it too.
The good news is there are real, practical ways to manage SAD and feel more like yourself—even when the sun disappears before dinner.

So, What Exactly Is SAD?

SAD is a type of depression that shows up when the seasons change—usually in the fall or winter when there’s less sunlight. Less light messes with your internal clock and affects your brain’s production of mood-related chemicals like serotonin and melatonin.
Common signs:

• • Feeling low or gloomy most days
  • Low energy, even if you slept enough
  • Losing interest in things you usually enjoy
  • Craving carbs or overeating
  • Struggling to concentrate
  • Wanting to sleep all the time—or not being able to sleep well at all

If that sounds like you, don’t brush it off. You’re not being lazy, and you’re definitely not alone.

How to Feel Better When SAD Creeps In

Here are a few small (but powerful) ways to take care of yourself this season.

1. Soak Up the Sun When You Can

Yes, it’s cold. But if there’s even a little sunlight outside, grab it. Step out for a walk in the morning or sit near a sunny window while you drink your coffee. It might not feel like much, but your brain will thank you for the light exposure.

2. Try a Light Therapy Box

If natural sunlight is hard to come by (hello, cloudy skies and 8-to-5 jobs), a light therapy box can help. It’s a bright light that mimics daylight and helps balance your body’s rhythm. Just 20–30 minutes a day in the morning can make a big difference. But before you buy one, talk to a doctor—it’s not a one-size-fits-all solution.

3. Keep a Simple Daily Routine

When your energy dips, structure helps. It doesn’t have to be rigid—just aim to wake up, eat, and go to bed around the same time every day. Having a loose schedule gives your brain a sense of stability, which is extra important during seasonal changes.

4. Move Your Body (Even a Little Bit)

Exercise might feel like the last thing you want to do when you’re tired and grumpy, but it seriously helps. It doesn’t have to be intense—just put on a playlist and go for a short walk, stretch in your living room, or do some light yoga. A little movement can lift your mood and clear your head.

5. Eat Food That Supports Your Mood

When SAD hits, it’s easy to reach for pasta, bread, and every pumpkin-flavored treat in sight. No shame in that—comfort food is called comfort food for a reason. But try to also mix in foods that support your brain: leafy greens, healthy fats, whole grains, nuts, and fish (or plant-based omega-3s). Your mood is connected to what you eat more than you might realize.
6. Don’t Isolate Yourself
SAD makes you want to pull back and stay in, but too much alone time can make you feel worse. Even a short chat with a friend, family member, or coworker can help break that mental fog. Send a voice memo. Schedule a walk with someone. You don’t have to pretend you’re okay—just showing up is enough.

7. Talk to Someone If You’re Struggling

If your symptoms feel intense, don’t try to tough it out on your own. Therapy is a safe space to unpack what you’re feeling, and you can even find therapists who specialize in seasonal depression. Some people also benefit from antidepressants—especially if SAD shows up every year. There’s no shame in needing support.

Final Thoughts

SAD isn’t just a seasonal funk—it’s a real condition that affects your brain, your mood, and your day-to-day life. But you’re not powerless. With a little awareness and a few small changes, you can make the darker months feel a little lighter.
So if you’re feeling off as fall rolls in, listen to your body, give yourself grace, and take steps—one at a time—to care for your mental health. Spring will come, but you don’t have to wait until then to feel better.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

When discussing factors that contribute to a long and healthy life, most people immediately think of diet, exercise, and genetics. However, one often overlooked yet essential aspect of longevity is social connection. Numerous studies have shown that maintaining strong relationships and a sense of community can significantly enhance overall health and extend lifespan.

The Link Between Social Connection and Longevity

Research has consistently found that people with strong social connections tend to live longer than those who are isolated. Loneliness and social isolation have been linked to increased risks of chronic diseases such as heart disease, high blood pressure, and even cognitive decline. A study conducted by Harvard University over the course of 80 years revealed that quality relationships are one of the strongest predictors of long-term health and happiness. Social bonds provide emotional support, encourage healthy behaviors, and reduce stress, all of which contribute to longevity.

How Social Connections Improve Mental and Physical Health

Social interactions do more than just provide companionship—they actively improve physical and mental well-being. Engaging with friends and family can reduce levels of cortisol, the stress hormone, which in turn lowers inflammation and the risk of disease. Moreover, staying socially active has been linked to improved cognitive function and a lower risk of dementia in older adults. Conversations and meaningful interactions stimulate the brain, keeping it engaged and sharp over time.

Ways to Strengthen Social Connections

Building and maintaining relationships requires effort, but the benefits are well worth it. Simple actions like reaching out to old friends, participating in community activities, and joining clubs or support groups can help foster a strong social network. For those who struggle with in-person interactions, technology has made it easier than ever to stay connected through video calls and social media. Volunteering and engaging in shared hobbies can also help forge new relationships that provide emotional and social support.
Investing in relationships is just as important as maintaining a healthy diet and exercise routine. By prioritizing social connections, individuals can not only enhance their quality of life but also add years to it.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

As the long, easygoing days of summer come to a close, September can feel like hitting the gas pedal. School starts back up, work gets more intense, calendars fill up, and suddenly—life feels like a whirlwind. For many people, this seasonal shift brings a fresh wave of stress and anxiety.
If you’re feeling it too, you’re not alone.
Whether you’re a parent juggling school drop-offs and work deadlines, a student overwhelmed by assignments, or someone just trying to adjust to a faster pace—“September stress” is real. But the good news is, there are practical ways to manage it without burning out.

Why September Feels So Overwhelming

There’s a reason why this time of year feels like pressure is mounting. After a more relaxed summer schedule, September often brings:

• Earlier mornings and more rigid routines
• Increased responsibilities at work or school
• Less daylight and the start of shorter days
• A shift in social or extracurricular commitments

That sudden change can take a toll—mentally and physically. For some, it triggers feelings of anxiety, fatigue, irritability, or even sadness. And if you’re someone who already struggles with anxiety, this shift can make things feel worse.

Recognizing the Signs of Stress and Anxiety

First, it’s important to recognize when what you’re feeling might be more than just “a busy week.” Stress and anxiety can look different for everyone, but some common signs include:

• Trouble sleeping or staying asleep
• Feeling constantly tense, overwhelmed, or on edge
• Racing thoughts or difficulty focusing
• Changes in appetite (eating too much or too little)
• Physical symptoms like headaches, fatigue, or stomach issues

If you’re noticing any of these, it’s your body and mind’s way of saying: “Something needs attention.”

Tips to Manage Stress

 

1. Get Ahead of Your Schedule—Not Buried by It

The first step to managing anxiety around routine changes is to plan with intention. Take 10–15 minutes on Sunday evening to:

• Map out your week
• Note important appointments or deadlines
• Build in breaks and buffer time where possible

Having a visual guide—even a simple one—can reduce decision fatigue and make your days feel more manageable.

2. Start Your Mornings With a Calm Routine

How you start your day can set the tone for everything else. Instead of waking up and immediately diving into emails or to-do lists, try a gentler start:

• Wake up 15 minutes earlier for some quiet time
• Stretch, journal, or drink water before checking your phone
• Try breathing exercises or a short meditation to ground yourself

You don’t need an hour-long morning routine—just a few intentional minutes can make a big difference.

3. Don’t Skip Sleep—Protect It

When stress ramps up, sleep often suffers. But getting enough rest is crucial for mental clarity and emotional regulation.

• Aim for 7–9 hours of sleep per night
• Stick to a consistent sleep/wake time, even on weekends
• Limit caffeine after 2 PM and avoid screens at least 30 minutes before bed

If your mind races at night, try writing down your worries before bed to “park” them until morning.

4. Move Your Body, Even in Small Ways

Exercise is one of the best natural ways to reduce anxiety. You don’t need to hit the gym every day—just 20–30 minutes of movement can release feel-good endorphins and calm your nervous system.

• Take a walk after lunch
• Do a 10-minute stretch video
• Try yoga or light cardio at home

The key is consistency, not perfection.

5. Be Mindful of What You’re Saying to Yourself

Self-talk plays a big role in how we experience stress. If your inner dialogue is full of pressure, judgment, or “I should be doing more,” anxiety tends to grow.
Try shifting your thoughts with phrases like:

• “I’m doing the best I can right now.”
• “It’s okay if everything doesn’t go perfectly.”
• “This feeling is temporary. I’ve handled hard things before.”

Being kind to yourself isn’t lazy or weak—it’s essential to resilience.

6. Make Time for Breaks—Really

It might feel counterintuitive when your to-do list is overflowing, but regular breaks actually help you stay focused and less anxious. Step away from your screen, take a walk, breathe deeply, or even do nothing for five minutes.
You’re a human—not a machine.

7. Talk About It

Sometimes, just saying “I’m feeling overwhelmed” out loud can be a huge relief. Talk to a friend, a partner, or a mental health professional. You’re not weak for needing support—you’re human.
If your anxiety feels unmanageable or starts to interfere with daily life, don’t hesitate to reach out to a doctor or therapist. Help is available, and it works.

Final Thoughts: Give Yourself Grace This September

The shift into a busier season can be tough—but it doesn’t have to derail your well-being. With a little planning, a few healthy habits, and some self-compassion, you can ease the pressure and take care of your mind and body as things ramp up.
Remember: It’s okay to not have everything perfectly balanced. What matters most is that you’re showing up, doing your best, and taking care of yourself along the way.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

August is that weird in-between month where you’re still rocking flip-flops but starting to eye that pumpkin spice latte. With fall around the corner, cold and flu season is creeping up like an uninvited guest. Nobody wants to spend September sniffling through meetings or chasing kids with a tissue box. You can start strengthening your family’s immune system now, before the first leaf falls. No need for fancy supplements or a PhD in nutrition—just some simple, do-able practices that fit into your already-packed life. Here’s how to gear up for a healthier fall, August-style.

Eat Like Your Immune System’s Watching

Your kitchen is your first line of defense, and August’s fresh produce is the key for immunity. Think vibrant fruits and veggies—berries, tomatoes, zucchini, and peaches are still everywhere. These are loaded with vitamins C and A, which help your body fight off bugs. Toss some cherry tomatoes into a salad, blend peaches into a smoothie, or let the kids munch on sliced bell peppers with hummus. It’s not about being a gourmet chef; it’s about sneaking in the good stuff.
Don’t sleep on zinc and vitamin D either—they’re like the bouncers of your immune system. Grilled chicken, chickpeas, or even a handful of pumpkin seeds are great zinc sources. For vitamin D, get outside for 15 minutes of sun or add salmon or eggs to your dinner rotation. If you’re feeling extra, sip on a warm mug of bone broth—it’s cozy and packed with nutrients. Pro tip: batch-cook a big pot on Sunday, and you’ve got a week of immune-boosting soup ready to go.

Move It to Boost It

Exercise isn’t just for fitting into your skinny jeans—it’s an immunity hack. A quick 30-minute walk, bike ride, or even a silly dance party in the living room gets your blood pumping and your immune cells circulating. August’s warm evenings make it easy to head outside. Grab the kids and play tag, or take the dog for a loop around the block while you catch up on that podcast you’ve been ignoring.
No need to go full gym-bro. Even light movement, like stretching while the kids do their homework, tells your body to stay sharp. Studies show moderate exercise can cut your risk of colds, so aim for most days of the week. If your schedule’s a circus, split it up—10 minutes of jumping jacks here, a quick yoga flow there. Make it fun, not a chore. You’ll also sleep better, which is another immune-system win.

Sleep Like It’s Your Job

Speaking of sleep, it’s the hero of staying healthy. When you’re snoozing, your body’s busy repairing and prepping your immune system for battle. Kids need 9-12 hours, and adults should aim for 7-9. But August’s heat and back-to-school stress can make bedtime seem impossible. Set the tone: dim the lights, read a story, or play some soft music. If your teen’s glued to their phone, negotiate a screen curfew—trust me, they’ll thank you when they’re not zombies at school.
For parents, resist the urge to doom scroll at midnight. Try a quick wind-down trick, like sipping chamomile tea or doing a two-minute meditation. Keep the bedroom cool—crack a window or crank the fan to beat the August humidity. A good night’s sleep is like hitting the reset button for your body’s defenses, so don’t skimp on it.

Stress Less, Thrive More

Stress is the enemy of the immune system. With school coming up, everyone’s feeling the pressure—kids stressing about new classes, you stressing about carpools and that work deadline you forgot. Keep it simple: carve out five minutes for deep breaths. Teach the kids too—it’s a game-changer for meltdowns. Teens might vibe with journaling or a quick gratitude list.

Small Steps, Big Wins

Building immunity doesn’t mean overhauling your life. It’s about little tweaks that add up, like tossing spinach in your smoothie or taking a sunset stroll. Get the family involved—let the kids pick a new fruit to try or challenge everyone to drink more water. August is your warm-up for fall, so keep it light and fun. Celebrate the wins, no matter how small.
With a few easy habits, you’re setting your family up to breeze through fall without a tissue in sight. So grab a peach, lace up your sneakers, and start boosting those defenses today. Here’s to a healthy, happy season ahead!
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.