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12 Ways to Wake Up Happier Tomorrow Morning (and Every Morning)

We’d be happier if only things were different, right? If we had more money or a better job or weighed 20 pounds less? With these positivity-boosting strategies, you can be happier right now—no life changes needed.

Set your mind on being happy

Being happy is not about what you have or what happens to you, but how you react to it. In fact, research shows that the way to be happier is by actually trying to be happier. “Happiness is definitely a choice,” says Caroline Adams Miller, a professional coach, speaker, and best-selling author of Your Happiest Life Workbook. “Research on identical and fraternal twins separated at birth, among other studies, shows that at least half of our well-being is directly tied to what we choose to think about and do on a daily basis.” Another study, the Cornell Legacy Project, surveyed “wise elders” to find out their life lessons, one of which was that waiting to become happy doesn’t work. Instead, greeting each day with a good attitude puts us in control of our own positive mindset.

Do something for someone else

Wondering how to make yourself happier? Give back. Studies show that doing something for others is a great way to boost your spirits—and donating time gives a bigger boost than giving money, according to one study. “We did a study in which we asked people to do acts of kindness—one group did acts of kindness for others, another group did acts of kindness for the world such as picking up litter, and a group did things for themselves, like getting a massage or having a nice lunch,” says Sonja Lyubomirsky, PhD, a psychology professor at the University of California, Riverside, and the author of The How of Happiness. “We found that only doing acts of kindness for others or the world, especially for others, made people happier.” Whether you volunteer formally or simply shovel your elderly neighbor’s driveway, doing things for others gives you perspective on your own life and helps you feel you’re making a difference.

Call a friend

Research shows humans are pro-social beings, so having real, meaningful relationships in life is crucial to feeling happy. Really connecting and conversing deeply with someone has been shown to be more fulfilling than small talk, so make time each day to call or spend time with a friend or family member. “High quality, close relationships are fundamentally important for well being,” says Brett Major, a researcher in the University of North Carolina Chapel Hill’s Positive Emotions and Psychophysiology (PEP) Laboratory. Plus, feeling we’ve helped out someone we love makes us feel good as well. Studies have shown that parents feel greater fulfillment when their children are happy. Strong ties can also help us feel more secure when something bad happens—research shows those in tight-knit communities fare better when faced with a crisis.

Find meaning in your pursuits

When we think, “once I achieve this goal, I’ll be happy,” we’re setting ourselves up for disappointment. With success, it’s the journey, not the destination that’s fulfilling. “People don’t succeed at their goals and then become happy; being happy or emotionally flourishing first is what sets the stage for someone to become successful,” Miller says. “The research shows that when we do things that add meaning, purpose, and even pleasure to our lives, happiness is the by-product that allows us to thrive and grow in positive, proactive ways.” Even just getting caught up in an activity, called “flow” in psychology or being “in the zone,” makes you feel energized and fulfilled, whether you’re painting furniture, writing music, or just going through the junk drawer in the kitchen. “Accomplishing tasks and mastering skills helps people feel more confident in themselves and their abilities, which ultimately fuels well-being,” Major says.

Look back—and forward—with rose-colored glasses

Stewing over something you regret just breeds unhappiness. Instead, research from San Francisco State University shows that focusing on good memories makes us feel more content with our life. “In two minutes, write down every detail you can remember about a meaningful event from the day before,” suggests Michelle Gielan, a former CBS News anchor who’s now a positive psychology expert and the bestselling author of Broadcasting Happiness. “Yesterday’s high points can be today’s fuel for happiness.” This can even have an effect on our overall health: Geilan points to a study that found that patients suffering from chronic pain who did this for six months were able to reduce their pain meds. Finding the good in our past can help us look to the future with hope instead of trepidation.

happiness

Cultivate gratitude

Actively cultivating a feeling of gratefulness is one of the best ways to get happier. “There’s a lot of research on trying to appreciate what’s good about your life rather than focusing on what you don’t have or what other people have and you want,” says Dr. Lyubomirsky. “We have people write gratitude letters to their mother, for example, and not even share them. They write out all the things Mom has done, and just the process alone makes you really appreciate everything.” This can make you feel closer and even improve your bond—especially if you decide to share your gratitude letter. “Genuine expressions of gratitude help build new relationships or strengthen existing ones by demonstrating to others that we appreciate, understand, and care about them,” Major says.

Savor the moment

In the words of Ferris Bueller from the iconic ’80s movie, “If you don’t stop and look around once in a while, you might miss it.” Savoring positive experiences can help us fully appreciate the world around us. “We are so busy, always focusing on our to-do list, so stopping and smelling the roses is important,” Dr. Lyubomirsky says. The practice of mindfulness can help you be more aware of the moment and the gifts it brings. “It’s really being attuned and paying attention, as opposed to your mind wandering all over the place,” she says.

Get off the couch

It’s no surprise that exercise is good for your body—but it can improve your outlook. Research from the University of Vermont shows that the mood-enhancing benefits of a 20-minute workout last for 12 hours! “Exercise releases endorphins, which activate the body’s ‘reward system,’ basically telling the body ‘you should do this again’ by making a person feel really good, reducing stress, and improving mood,” says Acacia Parks, PhD, an associate professor of psychology at Hiram College and the chief scientist of the website happify.com. For an extra bonus, exercise outdoors since being in nature also benefits your mood. Even better, do so in the morning. Geilan says morning exercise is a recipe for “double happiness” because your brain runs on the fuel of “having a win” early in the day.

Choose time over stuff

Easier said than done—but money really can’t buy happiness. Due to something psychologists call hedonic adaptation, we get used to the beautiful, wonderful things we have, so after a short period of time material possessions don’t do much to make us feel happier. If you’re going to spend money, buy experiences, like traveling, which studies have shown to lead to greater fulfillment than objects. The novelty of doing and seeing new things piques our interest and expands our perspective, helping us to better appreciate our own life. Learn the truth behind myths of happiness you’ve convinced yourself are true.

Do what you believe in

Recent research suggests that people are happier when they do the right thing for the good of others—although at the time it might be hard. That might mean missing your favorite TV show so you can volunteer at a soup kitchen, or cutting into your own reading budget so you can contribute books to a school fundraiser. “Following your conscience isn’t always pleasant, so it may not improve a person’s emotional state, but it may improve their evaluation of their life,” Dr. Parks says. Miller says tackling such hard stuff improves your “grit,” or perseverance, which boosts confidence. “People with authentic grit do hard things that build their self-respect and enlarge their vision of what they’re made of,” says Miller, who’s written a book on the topic called Getting Grit. In this way, when you make decisions that affirm your own values, you feel more secure. “People become less defensive and more open to others when they affirm their values,” Lyubomirsky says. “You feel better about yourself and more positive in general.”

Seek out good news

There is so much negativity the second you turn on the morning news shows that it can cast a shadow over your whole day. Instead, try to fill your morning with positivity. “In a study I did with Arianna Huffington and researcher Shawn Achor, we found that watching three minutes of positive, solutions-focused news as compared to negative news in the morning can lead to a 27 percent higher likelihood of reporting your day as a happy one six to eight hours later,” Gielan says. “Start your day with an inspiring story of a person or organization that overcame a challenge, or one that focuses on solutions to create positive change.” Try websites like upworthy.com, humansofnewyork.com, or huffingtonpost.com’s Good News.

Find the get-happy strategy that works for you

Actions you can take to become happier are not one-size-fits-all. If something feels artificial or you don’t identify with it, choose a different strategy. “Everyone needs to study themselves to figure out when they are at their best, and then take care to replicate those actions on a daily basis,” Miller says. Once you decide what works for you, your positivity can help you through even the worst of times. “Positive emotions enable people to build enduring resources—like friends who provide social support, psychological resilience, and new skills and knowledge—that can be helpful in coping with negative experiences,” Major says. And this can make us happier in the long run.

Tina Donvito
source: www.rd.com
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6 Ways To Start ‘Living Big’ (And How It Can Change Your Life For The Better)

Are you doing everything you can to achieve your dreams?

“Living Big” is a mindset of living with abundance. Now the abundance is not what you own, or have, it is what you share. There are as many wonderful ways to Living Big as there are water drops in an ocean, needles on an evergreen tree, grains of sand on a beach.Living Big is learning to generously share yourself, your stories, and enjoy the exciting connections that develop. It’s putting yourself out into the world and embracing the things that once scared you. It can change your life and increase your happiness and even your self-assuredness. There are people who are too afraid to put themselves out there, but this is the key to Living Big and making it work for you, so it’s important to learn how to do it!

But what exactly does this concept mean, and how can you use it in your everyday life? Simply put, Living Big means taking every opportunity that comes your way. It means seeing these opportunities and trying your best to make every day another chance for you to succeed and be happy.

You make choices all the time about how you’re going to handle situations or how you’re going to choose to live our lives. Living Big simply means you’re learning to open up to the world and share yourself so that you’re living your best possible life in return!How can you start using Living Big in your life?
Here are 6 ways you can share your talent and amazing self with the world:
1. Shift your focus to positive things.

Human beings are programmed to see the negative in life, and so it can take some time to stop focusing on this when something good happens to you. And it’s important not to dwell on the negative and to instead embrace the positive effects in your life. Focus on being abundant in the areas that count, like generousness, innovation, creativity, resilience, honesty, and happiness.These positive expressions will make sure that you’re living life according to a healthy moral compass and will draw similarly-minded people to you as well. Living Big guarantees that you’re looking at the world in a new light, making certain that you’re noticing the goodness in the world and striving to achieve it in every aspect of your life.

2. Live with humility and gratitude.

Have you taken the time to notice everything life is giving to you, and to be grateful for it? The abundance around you is unimaginably amazing! You live in a fascinating system designed to sustain our lives.

You only need to breathe, eat, drink, sleep, work, and play in order to live in this awesome system. And the miracle of support keeps on happening, every moment of every day. This is whether you are aware of it or not. The greater your awareness, the greater your humility and gratitude.

When you live with humility, you begin to recognize that every morning, you’re given a new chance to make the most out of your life, simply by waking up!

Part of Living Big is in recognizing the areas where you can be grateful and then being grateful for them. You get to pursue many wonderful things in this big, beautiful world, and every day is an opportunity to make certain that you’re in the practice of saying, “Thank you!” whether it’s to ourselves, the people who help you, the planet that supports you, or the universe that sustains you.

3. Appreciate the freedom that you have.

Freedom is not something someone gives you. It is something you take. So how can you truly appreciate this power and the ability you have to pursue the things you want in life?Stop what you’re doing sometimes. Step outdoors and take a deep breath. Smell the fresh air, feel the breeze on your skin, and look at the sky and see its magnificent, ever-changing picture.

It is all here for you. It is always here, nurturing, feeding you. It costs you nothing to appreciate it. You occasionally get so caught up in trying to move forward that you forget the amazing things you already have. It’s really important to literally stop and smell the roses every once in a while, just so you can ground yourself and appreciate your life and the world around you.

Create a commitment and every day, recognize your freedom and embrace your goals. Understand that they are possible, and go for it! Then see how accepting your freedom and your chance to do something wonderful in this world will change your life for the better. When you live enthusiastically with the knowledge that you have choices on how to respond to everything that comes your way, you will be able to see the big picture that you’re striving toward, and you’ll gain some insight into how to bring your passion to life.

And when you need grounding, step back out into the world, breathe in the air, and remember to be thankful for all that you have and all that you’ve worked toward!

GRATITUDE

4. Live your dreams like they’re already happening.

The great American mythologist Joseph Campbell described the importance of “Following your bliss.” Your dreams will take you on a life-changing and ever-evolving journey that will grow and thrive as you do. And as you live big, they will change and become even better, new dreams replacing and building on the dreams you’ve already achieved.

In The Wonderful Wizard of Oz, you learned the importance of staying on your path with friends who love you and fighting for your dreams no matter how hard things get. Living Big encourages you to do the same.

You are all looking for something out in the world that is missing inside of you. Where is the answer? It is inside of everyone. Sometimes, you just haven’t recognized it yet. The more curious you are about your dreams, the more you nurture them to life, and the bigger you’ll live!

5. Living Big will teach you about perseverance and faith in the impossible.
Ask yourself the following questions:

  • Why not follow my dreams?
  • Why can’t I make my life the way it most matters to me?
  • Why can’t I be unstoppable?
  • Why can’t failures and mistakes lead me to success?
  • Why can’t I imagine a successful future as though it has already happened?

When you look at closed doors around you as opportunities instead of losses, you’ll start to realize that you’re capable of so much more! Imagine yourself as a successful person who achieved all of their dreams, and then ask these question. Once you’ve pictured yourself where you want to be, work backward to discover what steps you think you needed to take to get there. It is all waiting for you, and it’s possible!

The greater your ability to trust in your dreams, the stronger you are. The greater is your perseverance to achieve your dreams. Remind yourself every day of the abundance around you.

Your dreams are your joyous compass to surrender, to create your success. Living Big is understanding that the world is available for you to thrive no matter what.

6. It will teach you discipline and to love and accept yourself.

Following a structure — any structure — requires discipline. Living Big and looking through the world to see the possibilities will require effort and discipline as well.

And as you practice being grateful for your opportunities and the blessings in your life, you’ll begin to appreciate and love yourself as well. After all, you’re the reason that you’re accomplishing your goals in life!

The more disciplined you are, the greater your self-love and the better the results in your life. Living Big is something everyone wants to achieve. Yet, wanting something is not enough.

Curiosity, self-discipline, and healthy connections bring light into our world. You can use these to overcome the areas where you might need help or are lacking a bit, and still look at the world with a smile and an attitude of thankfulness.

Being disciplined is loving yourself. Living Big is loving yourself with empowerment and sharing this with the world. Enjoy a better life and live big!

You deserve to be happy in life and to have the opportunity to fulfill your dreams. Living Big will help open these options to you and teach you to appreciate everything you have in life, even as you strive for bigger, better things.

Open yourself to possibilities and you can become the change you want to see in your own life!

Suzanne Kyra is a registered clinical counselor, empowerment speaker, and award-winning author. In addition to being an expert in individual, couple, family and professional development, she is an expert in Living Big. Go to her website, SuzanneKyra.com, to learn more about all of her personal and professional development programs, blogs and free information on How To Live Big and Live the Life You Love. 
Suzanne Kyra    June 22, 2018


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How to Avoid the Post-Holiday Blues

Simple, healthy choices can decrease the risk of Seasonal Affective Disorder.

The shortest day of the year, the Winter Solstice, is a marker that the darkest days are behind us and the sun is going to be shining longer each of the coming days as we end one year to begin another. Unfortunately, by the time that we reach this milestone and a promise of a less distant Spring, your body may still be suffering ill effects from the recent weeks of decreasing periods of sunlight as well as exhaustion from all of the pre-holiday preparations that so many of us allow to suck up too much of our time.

Staying “Merry and Bright” Takes a Lot of Energy

It makes sense that the human response to the naturally increasing darkness is to fill it with light and activities to combat the gloominess of the late autumn and early winter days. In November, when we really notice that daylight is shifting its balance with the night sky, we are beginning the preparations for family gatherings and keeping the oven humming and the sideboard groaning with rich and decadent foods. We’re eating more simple carbohydrates, often increasing alcohol intake, and spending less time engaged in outdoor activities. Workout regimens also may be more frequently disrupted by lack of motivation or schedule conflicts. Many find it easier to expend calories baking or reaching for another treat than to show up at the gym. And once motivation starts falling, it can take a lot more energy to build it back up than if it had been maintained all along.

The Winter Doldrums Are a Real Thing

The onset of seasonal affective disorder (SAD) is ushered in as the level of natural sunlight available each day decreases. Many species in the animal world adapt to this change with hibernation periods. In the US, many humans adapt to this change by spending winters as far south as they can to avoid the bitter cold and the darker days.

Essential Cycle: Sunlight to Serotonin to Melatonin to Sleep to Peace and Contentment

The shortening of our daylight hours can wreak havoc on our Circadian rhythms. Exposure to sunlight positively influences our brain’s production of neurochemicals that keep our moods balanced. Sunlight cues our bodies to produce Vitamin D, which is often found to be deficient in individuals who suffer from depression (Cuomo, Giordano, Goracci, & Fagiolini, 2017). Serotonin production is helped along by natural light exposure and serotonin leads to melatonin production, which helps ensure our sleep-wake cycle stays organized. When there’s less light, there’s less serotonin, which leads to less melatonin, which leads to less sleep, which can lead to feeling tired, cranky, and depressed. Our brains are amazing machines that do their best to keep up with the rapidly changing world, but when we try to force our brain chemistry to respond to unnatural, controlled environments such as work schedules that don’t shift with the seasons, exposure to non-stop electronic entertainment/bombardment, and other treats/risks of modern life, we can end up having to “treat” problems that might not occur if we were able to follow the natural order of things.

Finding the Right Balance/Light Balance

While sunlight encourages the production of serotonin, it’s also tangentially increasing the production of melatonin, the chemical that regulates healthy sleep. One way to handle SAD is to integrate light therapy (bright natural light; lightboxes; high quality, non-flickering fluorescent light bulbs; sunlight-mimicking bulbs) at the start of your morning. This jumpstarts the brain into producing the feel-good, do-good neurochemical serotonin.

While serotonin production is ramping up through light exposure, the production of natural melatonin is kick-started, too. At the end of the day, when you are preparing for sleep, you can take a melatonin supplement to help re-regulate your Circadian rhythm. As the brain’s chemistry is getting back on schedule, your mood will also reflect the balance and symptoms of depression should ease up.

Eat Healthy to Decrease Depression

Avoid simple carbohydrates, processed foods, and sugar. All of these can upset your brain’s delicate neurochemical symphony. Stick to complex carbohydrates that provide better “fuel economy” to your body than junk food can. In fact, a healthy diet has been linked to stronger feelings of optimism (Kargakou, Sachlas, Lyrakos, et al., 2017). Avoiding preservatives and choosing fresh foods will be better for your body and your attitude. Depression is marked by feelings of hopelessness; this suggests that the optimism borne of a healthy diet is worth the effort.

Keep Hydrated with Water, Not Lubricated with Alcohol, or Hopped Up on Caffeine

Dehydration can mimic symptoms of depression, so make sure that you’re taking in an adequate supply of water (Pross, Demazieres, Girard, et al., 2014). Avoid or limit caffeine, alcohol, and other high-sugar or artificially sweetened beverages. These beverages affect sleep, too, which affects mood. No component of our amazing body works independently of any other system – simply being alive is the production of a symphony made up of many players and many well-calibrated movements of every cell.

Out-Run, Out-Stretch, and Outsmart the Winter Doldrums

Physical activity, rather than couch-potato sitting, will help you get through the darkest winter day with as bright a mood possible. Aerobic exercise is especially helpful in getting your brain on track with the production of serotonin and endorphins (Munuswamy, Preetha, & Priya, 2018). Walk the dog, park far away from the grocery store or after-holiday sales, or get on the treadmill. All of these can help stimulate the body’s natural mood-balancing techniques.

Meditation and Yoga balance Moods

Aside from the heavy-duty physical work-outs, you can also exercise your mind and body through more gentle means that can lead to a balanced mood state (Travis, Valosek, Konrad, et al., 2018). Mediation has been proven to enhance well-being and bring calm even in times of catastrophic illness and stress (Lemanne & Maizes, 2018). When your brain is in a meditative state, you’re actually quieting the regions of the brain associated with stress and worry while providing greater opportunities for the work of the regions associated with healthy psychological and physical functioning. Tai Chi is another gentle method for combatting feelings of depression (Zou et al., 2018). Activities that bring a balance between mind and body are highly effective in bringing balance to all aspects of your life.

Hopefulness about the Future

The frenzy of the winter holidays can lead to an overall post-holiday, gloomy January funk for many. Comparing the “blah” of January with the “bling” of December is not a pleasing thought. Add in a couple of quickly failed New Year’s resolutions and the days seem even more depressing. Recognize that what you’re feeling is a normal reaction to what’s going on around you. Also, recognize that you have the tools needed to ensure that you don’t fall too far into a bout of SAD. For protection against SAD, eat right, drink plenty of healthy fluids, and get active. If you are suffering from seasonal depression, research shows that light therapy is as effective as psychotherapy such as CBT might be (Meyerhoff, Young, & Rohan, 2018). Not only that, light therapy provides more rapid relief to symptoms such as insomnia, anxiety, hypersomnia, and social withdrawal. Make healthy choices, keep your body moving, and find the light and you’ll be well prepared to tackle the winter blues.
Feeling hopeful about the future is key to feeling better about the now.

References
Cuomo, A., Giordano, N., Goracci, A., & Fagiolini, A. (2017). Depression and Vitamin D deficiency: Causality, assessment, and clinical practice implications. Neuropsychiatry, 7(5), 606-614.
Kargakou A., Sachlas A., Lyrakos G., Zyga S., Tsironi M., Rojas Gil A.P. (2017) Does Health Perception, Dietary Habits and Lifestyle Effect Optimism? A Quantitative and Qualitative Study. In: Vlamos P. (eds) GeNeDis 2016. Advances in Experimental Medicine and Biology, 988. Springer, Cham.
Lemanne, D., & Maizes, V. (2018). Advising Women Undergoing Treatment for Breast Cancer: A Narrative Review. Journal of Alternative & Complementary Medicine, 24(9/10), 902–909. https://doi.org/10.1089/acm.2018.0150
Meyerhoff, J., Young M. A., & Rohan K. J. Patterns of depressive symptom remission during the treatment of seasonal affective disorder with cognitive‐behavioral therapy or light therapy. Depress Anxiety. 2018;35:457–467. https://doi.org/10.1002/da.22739
Munuswamy, S., Preetha, S., & Priya, J. (2018). A study on the effects of aerobics on depression. Drug Invention Today, 10(11), 2169–2171. Retrieved from http://search.ebscohost.com/login.aspx?direct=true&db=a9h&AN=132173465&site=ehost-live&scope=site
Pross, N., Demazières, A., Girard, N., Barnouin, R., Metzger, D., Klein, A., Perrier, E., … Guelinckx, I. (2014). Effects of changes in water intake on mood of high and low drinkers. PloS one, 9(4), e94754. doi:10.1371/journal.pone.0094754
Travis, F., Valosek, L., Konrad, A., Link, J., Salerno, J., Scheller, R., … Konrad, A. 4th. (2018). Effect of meditation on psychological distress and brain functioning: A randomized controlled study. Brain & Cognition, 125, 100–105. https://doi.org/10.1016/j.bandc.2018.03.011
Zou, L., Yeung, A., Li, C., Wei, G.-X., Chen, K. W., Kinser, P. A., … Ren, Z. (2018). Effects of Meditative Movements on Major Depressive Disorder: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine, 7(8), N.PAG. https://doi.org/10.3390/jcm7080195

Suzanne Degges-White Ph.D.         Dec 18, 2018
 

 

winter

How Can You Cope With Seasonal Affective Disorder?

Does winter bring you down every year? We give you some tips on how to manage seasonal affective disorder.

Seasonal affective disorder (SAD) is a type of depression that comes and goes with the four seasons, typically manifesting during the cold autumn and winter months, when the days are shorter, darker, and chillier.

According to the National Institute of Mental Health, the main risk factors for SAD are age, sex, distance from the equator (since regions farther to the north and south tend to have shorter days and less sunlight in winter), and a history of depression or other mood disorders.

Studies have shown that “young adults and women are most likely to experience SAD with the reported gender difference ranging from 2:1 to 9:1.”

People with SAD can experience a range of symptoms, but some of the most commonly reported ones include a sense of fatigue paired with oversleeping, chronically low moods, and strong cravings for carbohydrates, which can lead to excessive weight gain.

SAD can seriously impact productivity and day-to-day lifestyle, as the symptoms — if severe — can prevent individuals from going out, seeing other people, and engaging in some of the normal activities that they would otherwise pursue.

So what can you do if the winter months are getting you down? How can you cope with the lack of motivation, feelings of hopelessness, and debilitating fatigue? Here, we give you some tips on how to tackle SAD head-on.

Hunt down that light

Lack of exposure to natural light is one of the apparent reasons behind winter SAD, so it doesn’t come as a surprise that light therapy — also known as “phototherapy” — would be beneficial in keeping the symptoms at bay.
light box for phototherapy

Many studies have indicated that light therapy is usually helpful in treating this seasonal disorder, and for this purpose, you can use one of the many dedicated light boxes that are now available on the market.

But to be effective, you should make sure that the light box generates at least 10,000 lux — 100 times stronger than a normal lightbulb, meaning that a regular desk lamp won’t do — and that it has white or blue (not yellow) light.

Also, check that the light box was especially made to treat SAD, depression, and other mood disorders, and that it’s not made for a different purpose (such as treating psoriasis or other skin conditions).

Light boxes for skin treatments are another kettle of fish altogether, as they emit ultraviolet (UV) B, which is not safe for the retina. Instead, dedicated SAD treatment light boxes filter out UVs, so they’re safe to use.

Dr. Norman Ronsenthal — who first described SAD’s symptoms and pushed for it to be recognized as a valid disorder — offers some advice on how to use light therapy in his book, Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder. He writes:

  1.     Obtain a suitable light box.
  2.     Set the light box up in a convenient place at home or at work, or both.
  3.     Sit in front of the light box […] between 20 and 90 minutes each day.
  4.     Try to get as much of your light therapy as early in the morning as possible.
  5.     Be sure to sit in such a way that the correct amount of light falls on your eyes. [Dr. Marlynn Wei says it should be placed at eye level or higher, 2 feet away from you.]
  6.     Repeat this procedure each day throughout the season of risk.

At the same time, you can add to the beneficial effects of light therapy by making a little extra effort to “hunt down” natural daylight, if possible, and take advantage of it as much as you can.

You could do this by waking up earlier in the morning and going outside where the sunshine is, for as long as it lasts, to allow yourself to feel as though you’re soaking in the light and taking advantage of the whole day.

Eat well, and watch out for the carbs

Research has shown that individuals with SAD tend to eat more carbohydrate-rich foods, especially sweets and starchy foods. They also have a tendency to overeat during these periods of “seasonal lows,” so it’s important that they look after their diets in order to feel more energized.
vegan suitable food

Over the winter months, as we get less and less sunlight, vitamin D is insufficiently produced in our bodies. Research has also suggested that ensuring we get enough vitamin D may help to prevent and manage depression.

To make sure that you’re getting enough vitamin D during autumn and winter, you could take dietary supplements. Vitamin D is also found in a range of foods that you can easily incorporate into your daily meals.

Salmon, for instance, is naturally rich in D-3, though some studies suggest that wild-caught salmon contains much larger amounts of the vitamin than farmed salmon.

Eggs are a good source of the vitamins D-2 and D-3, and mushrooms also have a high D-2 content, though research suggests that we should stick to wild mushrooms rather than cultivated ones.

Some studies also suggest that people with mood disorders may have an omega-3 fatty acid deficit, and so supplementation of this nutrient may help to keep symptoms in check.

According to the National Institutes of Health (NIH), some good food sources of omega-3 include various types of fish (salmon, herring trout, and mackerel), chia seeds, flaxseed, and soybean.

Also, research published last year in the American Journal of Public Health points to fruit and vegetables as the foods of choice when it comes to increasing happiness and well-being.

“Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human [physical] health,” notes study co-author Prof. Andrew Oswald.

The psychological benefits of fruit and vegetable consumption were confirmed by a recent study, from February this year, which focused on the positive effect of a “green” diet on young adults — one of the groups most at risk of SAD.

Make an effort to stay active

Precisely because some of the main symptoms of SAD are fatigue and lethargy, specialists advise that making an effort to stay physically active can offer a boost of energy and improve mood.

A review of existing studies surrounding SAD and the effects of exercise on this disorder suggests that the low moods and other symptoms involved in it may be caused by disruptions to the body’s circadian rhythm. The circadian rhythm regulates our sleep, eating, and activity patterns according to day-night cycles.

Review author Benny Peiser — from the Research Institute for Sport and Exercise Sciences at Liverpool John Moore University in the United Kingdom — explains that taking part in regular physical exercise during the autumn and winter months can help to maintain an appropriate circadian rhythm, thereby keeping SAD symptoms at bay.

A study recently covered by Medical News Today also demonstrates that even low-intensity exercise done for as little as 1 hour per week can effectively counteract depression.

Don’t give in to reclusiveness

On those dark, cold days, you may be sorely tempted to just stay inside and hide from the weather and world alike. If you have more severe SAD symptoms, going out may seem unachievable, but if you want to keep the low moods and lethargy at bay, then you should do your best to resist these solitary tendencies.

Try not to give up on seeing people and doing things.

Much the same as light exercise, studies show that a leisurely walk in the great outdoors can improve your mood and well-being.

Just taking one moment every day to notice a detail in your natural surroundings, and asking yourself what feelings it elicits, can make you feel happier and more sociable, according to research from the University of British Columbia in Canada.

The American Psychological Association advise that you keep in touch with friends and family, go out with them, and speak to trusted people about what you’re experiencing. Enlisting someone else’s help in keeping you active, and helping you get out of your shell during the cold months, may make it easier to cope with the effects of SAD.

Advice regarding how best to cope with SAD from Johns Hopkins Medicine also includes finding a winter-appropriate hobby that will both keep you busy and give you pleasure, such as a DIY project or a winter sport.

Moreover, don’t forget that there is help available for people who experience SAD. Cognitive behavioral therapy has been proven to be effective in the treatment of this disorder, and a specialist will be able to recommend antidepressants if you find yourself struggling.

Friday 24 November 2017    By Maria Cohut   
Fact checked by Jasmin Collier


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Formula for Success

Do you have what it takes to get what you want?

The winners in life know the rules of the game and have a plan. Whether you want to begin a new career, shed pounds or find the love of your life, consider these characteristics which Dr. Phil says are common to people who succeed:

Have a vision.

Champions get what they want because they know what they want. They have a vision that keeps them motivated and efficiently on track. They see it, feel it, and experience it in their minds and hearts. What is success for you? You won’t get there without knowing what it feels and looks like.

Make a strategy.

People who consistently win have a clear and thoughtful strategy. They know what they need to do and when they need to do it. They write it down so they stay on course and avoid any alternative that does not get them closer to the finish line.

Find a passion.

Are you excited to get up in the morning? People with a passion are, and they’re energized about what they are doing. You need to live and breathe what it is that you want, and be passionately invested in both the journey and the goal.

Live the truth.

People who consistently win have no room in their lives for denial, fantasy or fiction. They are self-critical rather than self-deluding, and they hold themselves to high but realistic standards. They deal with the truth, since they recognize that nothing else will make their vision obtainable.

Be flexible.

Life is not a success-only journey. Even the best-laid plans sometimes must be altered and changed. Be open to input and consider any potentially viable alternative. Be willing to be wrong and be willing to start over.

strive-for-progress

Take risks.

People who consistently win are willing to get out of their comfort zone and try new things. Be willing to plunge into the unknown if necessary, and leave behind the safe, unchallenging, and familiar existence in order to have more.

Create a strong nucleus.

Surround yourself with a group of people who want you to succeed. They will move with you toward your goal. Choose and bond with people who have skills, talents and abilities that you do not. Winners give and receive by being part of other people’s nuclear groups.

Take action.

Do it! People who succeed don’t just sit and think about what they want to do. They take meaningful, purposeful, directional action consistently and persistently. Every step they take puts them toward the outcome they’re looking for.

Set priorities.

People who are consistent winners manage their challenges in hierarchical fashion. They commit to managing their time in such a way that does not allow them to keep grinding along on priority number two or three if priority number one needs their attention.

Take care of yourself.

People who consistently win are consciously committed to self-management. They are the most important resource they have in achieving their goals. They actively manage their mental, physical, emotional and spiritual health.

July 13, 2005


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Forget New Year’s Health Goals, Try ‘Monday Resolutions’ Instead

With the end of the year approaching, it’s not uncommon to start thinking about health goals for the new year, like losing weight, eating healthier, exercising and quitting smoking. But though we may have good intentions, choosing January 1 to make promises to get on a healthier track year-round doesn’t always work. In fact, according to a 2017 Marist poll, about a third of people who make a New Year’s resolution fail to stick with it.

This doesn’t mean we should give up on setting health goals for the new year. But it does mean we might need to rethink our goal-setting strategies.

Monday resolutions

According to some experts, rather than setting a year-long goal at the start of the year, a more effective approach is to make “Monday resolutions”: weekly goals that can be thought of as mini-resolutions, taking advantage of the natural momentum of our weekly cycles, giving us a chance to start fresh each week.

“If I mess up my diet on Tuesday or Wednesday, I know I can get back on track the following Monday,” said Lindsay Schwartz, a busy mom of two based in New York, who aims to eat healthfully and stay fit but finds herself eating one too many of her kids’ Charleston Chews left over from a birthday party or her own favorite indulgence, a handful of Lindt chocolates. There’s no sense starting again on Thursday or Friday, or even Saturday, and Sunday is basically a “free-for-all,” according to Schwartz. “Monday is the only day that will work.”

Unlike other days of the week, Mondays offer the opportunity for a health reset, when you might set intentions, celebrate progress or simply get back on your plan.

“Monday can be thought of as the New Year’s of the week – a time to refresh and put our past bad deeds behind us and try and do better in the coming week,” said Joanna Cohen, director of the Johns Hopkins Bloomberg School of Public Health Institute for Global Tobacco Control.

Peggy Neu, president of The Monday Campaigns initiative, agrees that “it makes achieving our health goals more sustainable. New Year’s only comes around once per year, but Mondays come every seven days. You basically get 52 chances a year to stay on track.”

Focusing on a new goal or health initiative each week that will build on the previous is also an excellent way to ease someone into a new healthier lifestyle, said Marjorie Cohn, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics. “Monday resolutions can help create more tangible positive outcomes for people to recognize.”

Reflecting on small successes can be empowering. “Setting mini-goals creates a feeling of accomplishment, and when someone feels positive, they tend to make more positive choices. It’s the snowball effect,” Cohn said.

This may be especially true when it comes to weight loss. “Losing 50 to 100 pounds seems impossible. The amount of work, the length of time, the reality of it seems daunting and can truly deter people from even trying,” said Amy Shapiro, registered dietitian and founder of Real Nutrition, a New York-based private health practice. “When we break it up into weekly goals, it helps to see progress, feel confident, reach benchmarks and feel motivated to continue.”

Using Monday as a cue for quitting smoking can be particularly beneficial, according to Cohen. “For most people, it takes multiple tries to actually quit for good. But there’s a lot of self-learning that happens each time you try. With a weekly cue, you get to try again more often and learn more quickly and hopefully be more successful sooner, versus only trying to quit on New Year’s Day,” Cohen said.
In fact, research shows that Mondays are a natural opportunity to engage smokers and reduce their likelihood of relapse. “It’s the January of the week, the day that smokers are looking for help,” Cohen said.

New-Years

 

The Monday effect on health

In a study titled “What’s the healthiest day?” published in the American Journal of Preventive Medicine, Cohen and her colleagues set out to determine whether there were any “circaseptan” or weekly patterns in health-promoting behaviors among individuals. The goal was to figure out whether the days of the week seem to make a difference in terms of when people are thinking about improving their health.

“It made sense from a practical perspective that at end of the week are parties, and you may not necessarily be at your healthiest. … Maybe you are eating more food than you should. And the idea was that maybe, when you get to the beginning of the week again, it’s behind you, and you might think of being healthier.”

Cohen’s team looked at people’s Google searches from 2005 to 2012, particularly search terms that included the word “healthy.”

“We looked at things like ‘healthy recipes,’ ‘healthy diet,’ those sort of things, to see if there were patterns in searches by day of the week. And indeed, at the beginning of the week – specifically Monday and Tuesday – more people are searching for healthy things, and then it sort of drops off as you get closer to the weekend,” Cohen said.

In fact, Monday and Tuesday “healthy” searches were 30% greater than the combined Wednesday through Sunday average. “You make the connection that the searches are an expression of what people are thinking about … and people are thinking about being healthier earlier in the week rather than later in the week,” Cohen said.

The Monday Campaigns

Cohen’s research revealed that for people who want to help others be healthier, it might make sense to reach them in the beginning of the week instead of a Friday or Saturday, when they are less likely to be thinking about being healthier. Her research helped to inform the Monday Campaigns, a nonprofit initiative that has taken the foundational concept of Monday as a health reset and applied it to health behaviors, providing individuals and organizations with tools and resources to help them achieve their health goals.

Monday Campaigns include “Kids Cook Monday,” “Meatless Monday,” “Move it Monday,” “Quit and Stay Quit Monday” and “DeStress Monday.”

For example, “Move it Monday” developed “The Monday Mile,” an activity designed to help people start their week moving together. “All you have to do is map a route wherever you’re at, gather your group and have fun walking!” said Shannon Monnat, the Lerner Chair for Public Health Promotion at Syracuse University.

“Many organizations, universities and cities have adopted the Monday Mile activity and have seen great results,” said Monnat, who has relied on resources from Move It Monday to help implement 30 permanent, easily accessible Monday Mile routes for Syracuse community members to jump-start their weekly physical activity goals.

Camille Casaretti, the PTA wellness chair at P.S. 32 in Brooklyn, started “Kids Cook Monday” in her home before bringing the initiative to her children’s school about three years ago. The program encourages families to make and eat tasty nutritious meals together and provides nutritious kid-friendly family recipes, like an “eye see you stir-fry.”

Casaretti’s daughter is a fussy eater, but the initiative has helped her daughter become a star chef.

“My daughter is 10 now, and she can basically make an entire dinner meal now by herself from start to finish,” Casaretti said.

“Just the awareness of fresh fruits and vegetables has become a regular conversation at our dinner table,” she said. “When we go to the market, my kids know where all the vegetables are. … They know how to read labels on packaged foods, and they are very aware of what is being marketed to them, and that helps them to make better choices in what they are eating.”

“Kids Cook Monday” has been very well-received at P.S. 32, according to Casaretti. “Parents really enjoy coming out with their family and cooking a meal together. We have cutting boards and knives that aren’t too sharp, and a variety of recipes, which are sent out in advance.” Recipe directions include “kid,” “adult” and “together” steps.

“The black-eyed pea stir-fry is delicious. It has kale in it, and we had just been introducing kale in the cafeteria as part of the school foods menu. The recipe is really great. It’s really easy to make, and the kids, parents and staff all loved it. It was really a winner.”

So whether your goal for the New Year is to cook more with your children, lose weight, get moving or quit smoking, just think: “Monday” is the new “January 1.”

By Lisa Drayer, CNN         Wed December 26, 2018
Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor. 
source: www.cnn.com


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22 Simple Habits That Can Relieve Holiday Stress and Anxiety

Are the holidays the season of excitement or a time for anxiety and frustration? 
Here are expert tips to get you past the stress and into the festive spirit.

Get adequate sleep

It’s no secret that our bodies crave rest; fail to get enough, and you’ll have some nasty symptoms. Not only does adequate rest—at least seven to eight hours per night—recharge your body for the day ahead, it also gives your nervous system a chance to wind down and reset as well. For those who suffer from anxiety symptoms, a lack of sleep can make you much more anxious. No one wants that around the holidays, warns Barbara Greenberg, PhD, a clinical psychologist and the co-author of Teenage As A Second Language. She tells Reader’s Digest, “We must all keep in mind that the holidays can be quite overwhelming as well as exciting. Because we are going to be expending a lot of energy during the holidays we must take care of ourselves. That way, we are less likely to become physically sick and emotionally overwhelmed during the holiday season.” Go ahead and go to bed early—chances are you’ll be better able to handle whatever comes your way in the morning.

Give your body the boosts it needs

The typical American diet can leave you short on nutrients your body needs to function at its fullest potential, and sometimes it needs a boost that food is not providing. During stressful times such as the holidays or busy seasons, it’s important to pay close attention to cues your body is sending about its status. Supplements such as magnesium (almost 80 percent of the population is deficient), zinc, and fish oil can deliver the nutrients your body needs to keep running efficiently. Magnesium helps to relax muscles and decrease anxiety. Zinc will help to boost your immune system during the colder months, and the omega-3 oils in fish oil are powerful anti-inflammatories that provide an overall sense of well-being.

Give yourself the gift of self-care

In the midst of the seasonal rush, it’s easy to forget about your own health. Make time for a daily routine—even if it’s just 15 minutes—of doing something relaxing. Whether that’s pulling out the yoga mat, steeping a cup of your favorite herbal tea, or simply reading a good book, the time you give yourself out of your busy day will make a huge difference in your outlook. Kim Fredrickson, a marriage and family therapist and author of the new book Give Your Kids A Break: Parenting With Compassion For You and Your Children, agrees. She advises, “Treat yourself with compassion. It’s important to treat yourself kindly regarding all the extra pressures and activities you’re dealing with.” She continues, “Come up with a plan to take care of yourself as you head into the holidays. Try getting enough sleep, eat as healthy as possible, take time for a daily walk, and set things aside that can wait until January or February.”

Accept what you can control and release the rest

If you struggle with anxious feelings, you may also have control issues. So when the to-do list becomes overwhelming, that’s the time to step back and assess what is reasonable and what you have to let go of. If you’re hosting a dinner and you know that gluten-free Aunt Martha will complain that she can’t have the stuffing, kindly suggest that she might want to bring a side she’ll be able to enjoy. Fredrickson recommends making a list of the things you feel are top priorities, to keep your focus on what matters most. She says, “What’s important? Think about what is really important as you approach the holidays. Make sure your list includes things that are important to you, rather than only focusing on creating good experiences for your family.”

Do what you can from the comfort of home

There’s never been a better time to get things done without getting out of your pajamas. Sure, the Internet has its drawbacks, but there’s no question it’s made life easier for shopping. Tap the wonders of the web to order your groceries and gifts online. Some grocery services will deliver to your door, while some require that you pick up your order; either way, the time you’ll save is priceless. With online gift-wrapping options, it’s never been easier to have gifts sent directly to the relatives. Consider yourself a tech genius this season and eliminate your to-do list worries.

Delegate the details

If you’re facing a panicked rush to get things done, why not hand off some of the to-do lists to your spouse? If you know you’ll never be able to wrap every gift on time or schedule the carpet cleaning you’ve been putting off, recruit help. The same goes for holiday meals. While it’s true that the host often provides much of the main meal, why not ask people on the guest list to provide a side or dessert? Dr. Greenberg advises, “There are no prizes for doing everything on your own. Delegate. Remember people should come together during the holidays and help each other, right?”

Know your limits and respect them

Do memories of holidays past leave you shuddering with a sense of dread? If so, it’s time to learn from past mistakes, and vow to do things differently this year. If hosting the holiday festivities is simply too much of a strain on you or your family, ask someone else to take it on this year. Stress and anxiety can make even the most well-intentioned hostess less than jolly, and chances are good that there’s someone in your family who would love the chance to show off their culinary skill. Dr. Greenberg tells Reader’s Digest, “Know your limits. If it is difficult to be with your family for too long before you start getting irritable with each other, then set a time limit in advance. Believe me, you will be grateful that you did this! Do not expect that this year your family will get along perfectly and that old grudges will be forgotten. Unfortunately, we tend to regress when we are with our families during the holidays and old issues from years ago rear their heads.”

Make time to move

While it might seem counter-intuitive to add exercise to your daily routine during a time of extra activity, it doesn’t have to be strenuous. Activity reduces blood pressure and stress, and a short walk around the block can really go the distance in making the holiday grind more bearable. If walking isn’t something you enjoy, why not try yoga, and let your breath carry you away from it all? Exercise doesn’t have to produce heavy breathing and sweat to count—so find something that gently allows your body to expend its extra energy, and go with it.

Prep your way to less stress

You’ve probably heard the saying, “Fail to plan? Plan to fail.” That’s a little harsh, but there’s no question that having a holiday-prep plan will help ensure the success of your season. Take a look at your seasonal to-do list and make notes about the things that can be taken care of in advance. Can you bake and freeze some dinner or dessert items now? How about sending out the invitations early, with your requests of what others should bring for the meal included? Some things don’t need to wait to be done until the week before the big day. Take advantage of the time you have, and take action now.

gingerbread

 

Maintain realistic expectations of yourself and others

Family relationships are complicated. Add in holiday pressures and heightened expectations for a perfect holiday, and you’ve got a recipe for disaster. Instead of expecting a perfect holiday staged by Hallmark, keep your vision of the day realistic. That one relative who really knows how to push your buttons will not magically become a joy to be around just because it’s a special day. Accept the likely reality for what it is, and make the best of it. Dr. Greenberg cautions that you should rein in your expectations—especially around the holidays. “It is crucial to keep expectations at a reasonable level. If we set the bar too high and expect family get-togethers or other celebrations to be perfect, then we are setting ourselves up for disappointment.” Who needs the extra stress of having a perfect day?

Keep healthy boundaries in place

Some of your family or friends may see the holidays as an excuse for excess, indulgence, or rude behavior. Though more family time might lead you to have an extra glass of wine, Dr. Greenberg says this isn’t the best option to soothe frazzled nerves. She warns, “Keep the drinking of alcohol to a minimum. Too much alcohol leads to saying the wrong thing, behaving in a clumsy manner, and unintentionally bruising the feelings of others. It also leads to embarrassing yourself and your family.” Everyone wants an enjoyable day, but it shouldn’t cost you your sanity or healthy limitations.

Make a date with yourself

“The holidays can be a chaotic time with friends and family and it’s OK to schedule some alone time,” says Prakash Masand MD, a psychiatrist from Duke University and founder of the Centers of Psychiatric Excellence. “Ask your spouse to watch the kids for an hour and go to the spa, or go hit a bucket of golf balls. Seeking some solitude is both healthy and necessary to reduce stress.”

Hit “pause” on family arguments

Old tensions, political differences, blended families with ex-spouses and new loves—for a lot of people, getting together with extended family to celebrate holidays is a mixture of good and bad. If tensions and disagreements arise, consider pressing pause, at least for now. “Holidays are not the time to resolve family conflicts,” says Dr. Masand. “Many individuals use the family holidays to try to resolve longstanding conflicts with family members often with disastrous consequences, particularly when alcohol is involved. Leave addressing those issues to a later time in a one-to-one conversation.”

Do your shopping in short bursts

In an interesting 2016 study, researchers strapped emotion-tracking devices to 100 people and sent them holiday shopping for an hour. The findings? People’s heart rates increased by an average of 33 percent while shopping, about the same increase seen in someone who’s running a marathon. A majority became fatigued after just half an hour. “There’s so much to do: buying presents, cooking, decorating and more. Saving it all for the last minute will raise your stress,” says Dr. Masand. “Start a few weeks ahead of time and do a little at a time.”

Do less!

The number-one stressor during the holidays is time, a survey by the American Psychological Association found. A full two-thirds of people surveyed often or sometimes feel worried about having time to fit everything in, including family visits, cooking, shopping, decorating, and working. If you find yourself feeling stretched thin every holiday season, why not plan to do a little bit less this year? Jot down a quick list of all the parties, activities, and traditions you “need” to fit in and then prioritize. The ones that end up near the bottom? They’re optional.

Stick to a budget

Money is the second-biggest source of holiday stress (“time” is number one), according to the American Psychological Association. That’s why Dr. Masand suggests making a holiday budget and sticking to it. “Every parent wants to buy that perfect holiday gift for their child, but big-ticket items can take a toll on your wallet and your stress level,” he says. If you exchange gifts with extended friends and family, “consider a grab bag gift exchange where each person buys only one gift to alleviate the stress of having to get something for everyone.” Of course, gifts aren’t the only expenses of the season—there’s also food. “Let others help,” says Dr. Masand. “Don’t feel like you have to be the hero of the holiday season. Ask each person to bring a dish to dinner, make decorating a family activity where the kids help out.”

Go store-bought instead of homemade

Do you always bring the pie for the holiday meal, always homemade? If this year has you feeling overwhelmed or overworked, consider giving yourself the gift of time and buy one instead. Store-bought or cafe-bought desserts can be just as enjoyable, especially if you’re not stressed out and exhausted when you eat them! Try this top-pick frozen apple pie or check out this Chicago Tribune review of sweet potato, pecan, and apple pies from grocery stores like Walmart, Jewel, and Target.

Expect some bad along with the good

In a recent survey, 41 percent of Americans admitted to working too hard to have a “perfect” holiday season. “Expect things to go wrong,” says Dr. Masand. “Your son may hate his Christmas gift. Your daughter might get sick. You may overcook the ham. The point is things will go wrong. Appreciate the season for the time spent with loved ones and create new memories, and don’t sweat the small stuff.”

Draw firm boundaries between work and family

Many people have to work regular schedules in the days leading up to the holidays—those in the travel industry, retail, hospitality, and food services may have to work even more than usual. Other than requesting time off as far in advance as possible, those work schedules can’t necessarily be controlled. What can be are your boundaries when you’re not at work. Thirty-four percent of people in an American Psychological Association survey say they experience significant stress worrying that work obligations will impede on their holiday celebrations. So when you’re off the clock, stay there. Make it clear that you can’t respond to texts or emails on your days off, and don’t let yourself feel pressured into filling in for co-workers who ask to swap shifts.

Look out for the holiday blues

Those of us who have lost loved ones or are facing other difficult life situations may feel especially sad during this time of year when everyone is supposed to be jolly. Don’t ignore these feelings of grief or sadness, say the mental health experts at the Mayo Clinic. Not only is it OK to express these feelings during this time of “cheer,” it’s healthier to do that than to ignore or suppress them. Learn more about what to look out for when holiday blues go too far.

Remember that ultimately, a holiday is just a day

“The holidays are filled with both joy and stress,” says Ellen Braaten, PhD, an associate professor of psychology at Massachusetts General Hospital. If you find yourself feeling extremely overwhelmed by emotions, pressures, or obligations this year, try to shift your perspective by deciding what’s most important and what you want the holidays to mean to you. “The holidays are just another time of year, certainly something to mark, but not the end-all, be-all,” she says.

Focus on the good

Yes, the holidays can be stressful and difficult. But they’re also full of joy for many of us. The American Psychological Association found that 78 percent of people report feeling happy, 75 percent feel love, and 60 percent report being in high spirits this time of year. So don’t lose sight of what you enjoy most about this time of year, whether it’s the twinkling lights, music, food, or fellowship.

Jen Babakhan       Sunny Sea Gold
 
source: www.rd.com


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9 Stay-Healthy Tips for the Holidays

Keep the focus on fun, not food

Most holidays are associated with certain foods. Christmas at your house might not be the same without your aunt’s green been casserole, but that doesn’t mean food has to be the main focus. Instead, throw yourself into the other rituals a holiday brings, whether it’s caroling or tree trimming.

Modify your eating times so that they jive with your relatives’.

Do your in-laws’ meal schedules fly in the face of yours? Here’s how to compromise: Say they wake up later than you do and serve a late breakfast at 10:30. Then they skip lunch and serve Christmas ‘dinner’ at 3 p.m. To keep your blood sugar steady without overdoing it on calories, have an early-morning snack (such as a piece of whole-grain toast) before your relatives rise and shine. Their late breakfast will count as your ‘real’ breakfast, plus some of your lunch. Enjoy the 3 p.m. meal – but don’t overdo it! – and have a small snack at around 8 p.m.

Cut down your own Christmas tree.

Rather than buying a tree from a roadside lot where the trees have been drying out for weeks, visit a tree farm that allows you to cut your own. It will be fresher and probably less expensive than they are at the lot. You’ll burn off calories and combat some of the blood-sugar effects of the sugar cookie you snuck by traipsing around the grounds in search of just the right tree. And your family will have one more fond holiday memory to look back on.

Indulge in only the most special holiday treats.

Skip the store-bought cookies at Christmas, but do save some calories in your ‘budget’ to sample treats that are homemade and special to your family, such as your wife’s special Yule log cake. Training yourself what to indulge in and what to skip is much like budgeting your mad money: Do you want to blow it on garbage that you can buy anywhere or on a very special, one-of-a-kind souvenir? Just don’t completely deprive yourself on festive days – your willpower will eventually snap, and you’ll end up overeating.

Christmas_Tree

 

Make the change!

The habit: Staying physically active during the holidays.
The result: Gaining less weight over the years.
The proof: A study conducted by the U.S. government found adults gained, on average, more than a pound of body weight during the winter holidays – and that they were not at all likely to shed that weight the following year. (That may not sound like a lot now, but it means having to buy roomier pants after a few Christmases pass.) The good news is that the people who reported the most physical activity through the holiday season showed the least weight gain. Some even managed to lose weight.

Stock the freezer with healthy meals.

Everyone’s overly busy during the holidays, and most of us want to spend our time shopping, decorating, or seeing friends and family, which leaves less time to cook healthy meals. Take defensive action several weeks ahead of time by cooking meals intended specifically for the freezer. You’ll be thankful later when you can pop one of the meals into the oven or microwave and turn your attention instead to writing out holiday cards with a personal message in each.

Pour the gravy and sauces lightly.

You may not be able to control what’s being served at a holiday meal, but you can make the turkey, roast beef, and even mashed potatoes and stuffing much healthier by foregoing the sauce or gravy or spooning on just a small amount.

Take the focus off food and drinks this holiday season by embracing a project that will have lasting meaning: Organizing your family photos.

What household doesn’t have a mountain of snapshots that need to be sorted? Dispensing with this source of clutter will be stress relief in itself, but you also will get an emotional lift when you glimpse the photos again. (Plus, what better holiday gift to give yourself or someone you love than a gorgeous album filled with family memories?) If you don’t already have a photo organization system, try this: Find a shoebox or another box that’s the right width to accommodate snapshots. Use cardboard rectangles as dividers between categories of photos. (You can also buy photo boxes with these dividers.) Write a category label across the top of each divider (‘Martha,’ ‘Christmas,’ ‘Family,’ and ‘Pets,’ for instance). As you go through each envelope of photos, slide the very best into an album, file other photos you want to keep into the appropriate category in your shoebox, and throw out the rest.

Toast the new year with just one glass of bubbly.

You may be celebrating, but that doesn’t mean that that you should send your meal plan (and your judgment) on holiday. Alcohol can interfere with your blood sugar by slowing the release of glucose into the bloodstream; it also contain a lot of calories – 89 calories per glass of white wine or champagne, 55 calories in a shot of vodka, and 170 calories in a pint of stout beer. What’s more, alcohol breaks down your inhibitions and judgment, which makes you that much less likely to resist the junk foods that you would otherwise be able to pass up.

Brenda Schmerl
source: www.rd.com