Tuesday Truths – October 31, 2023
Happy Halloween!
It is a beautiful day of colored falling leaves and the Halloween preparation for tonight’s trick-and-treaters.
As the days grow shorter, primarily due to Daylight Savings Time change……… “Falling Back,” and the temperature drops in the northern hemisphere, many of us face the challenge of adjusting to the changing seasons.
It is no secret that I love the long, warm, and sunny days of summer!
And like many others, the arrival of winter can bring about Seasonal Affective Disorder (SAD), a form of depression triggered by the lack of sunlight.
Did you know it takes five to seven days to adjust to daylight savings time, according to a study by the American Academy of Sleep Medicine (AASM)?
However, the AASM states the body clock does not adjust to DST even after several months.
Changing permanent standard time best aligns with human circadian biology and public health and safety. http://jcsm.aasm.org/doi/10.5664/jcsm.
This year, I plan to pivot and make a personal change ………. to embrace the time change, welcome winter, and manage my SAD!
- Embrace the time change – Adjust your MINDSET to take ACTION.
- Adjust your sleep by about 15 minutes a few days before the change ……..to accommodate the earlier sunsets to make the most of the available daylight.
- at least 7.5 hours of sleep.
- https://www.sleepfundation.org/sleep-hygiene-healthy-sleep-tips.
- Stay Active – Exercise is a natural mood booster!
- Try to walk briskly outside or find an indoor activity to keep moving.
- Spending time outdoors and natural light is the driving force behind our circadian rhythms.
- Welcome & Embrace the Winter –
- Cozy up your space with soft lighting, blankets, and candles to create a cozy and warm atmosphere.
- Embrace the unique opportunities that winter provides.
- Ice skating
- Sledding
- Skiing
- Winter festivals in your area
- Practice Self-Care – Take time for self-care rituals that bring you joy and relaxation…….. to help combat the winter blues.
- Reading
- Warm soaking baths
- Meditating
- Mindful Eating – Pay attention to what you are eating. This time of year, we crave comfort foods.
- Incorporate foods rich in vitamins, minerals, and protein, which can help boost energy levels.
- fruits and vegetables
- Stay Social – Isolation can worsen SAD.
- Maintain social connections.
- In-person meetings
- Zoom video calls
- Phone calls
- Attend concerts, live shows
- Holiday shopping art & craft events
- Light Therapy – Light therapy boxes that mimic natural sunlight.
- I just ordered one through Amazon in preparation for the time change.
- After some research, I have one on my resource page at https://michelerase.com.
- Set realistic goals, and don’t be too hard on yourself.
- Setting small, achievable goals…… and celebrating your accomplishments and successes…. will boost your self-esteem.
Remember, the changing seasons can be challenging, but they also offer unique opportunities for self-discovery and growth.
So, trust your truths by embracing these changes, ………like I plan to by proactively managing SAD.
Join me with my journey……… Please make the most of the winter season, and we all will emerge more robust and more resilient when spring arrives while living with AGE-GILITY!
Bye for now!