December 6, 2022
- Get you Vitamin D- Your MD can do a simple blood test – Effective dose is 1000-5000 International Units (I.U.) for Seasonal Affective Disorder (SAD)
- Shorter days, cooler temperatures and less sunlight can trigger mood and cognitive changes in some people.
- This condition is debilitating but is treatable.
- Symptoms of S.A.D. are feeling anxious, irritable, fatigued, sad, and having trouble sleeping, staying engaged, or thinking clearly.
- Best known as the Winter Blues, these symptoms subside with spring onset and more daylight hours.
- Take time to rest & hibernate – go to bed early and get up at the same time in the morning.
- Use that time to detox and reset your body for the next day.
- Power Down Hour – Write down any of your worries that are causing your anxiety & plan for the next day to reduce worry. Powering down before bed will free up your mind & energy to move into a deep and restful sleep.
- Learn to say “NO.”
- Setting boundaries is not about being unkind, mean, or selfish: It’s about taking care of yourself and respecting your own needs and well-being.
- Stand true to your boundaries even when others don’t particularly like them.
- We can’t control others, but we can control ourselves and take the necessary steps to meet our needs.
- Five Tips That Make Setting Boundaries Easier:
- #1 Be clear about what you want. – Be specific and communicate your needs.
- #2 Be direct and don’t apologize for your needs.
- #3Expect resistance, and don’t let it deter you. Resistance is a widespread reaction and confirms that boundaries are needed. You are not responsible for how people react to them.
- #4 Setting limits is an ongoing process. As your needs change, so will your boundaries.
- #5 Boundaries are not to control others but are for your well-being. Boundaries prevent you from being taken advantage of, overcommitting, overworked, and physically and emotionally harmed.
- Eat warm & warming foods (soups, stews, chili)
- Go for soothing comfort foods.
- Eat healthy, high-energy foods to get you through the winter.
- Steel Cut Oatmeal is packed with good healthy carbs, protein, & soluble fiber, which boosts energy.
- Nuts & nut butters
- Spinach
- Eggs
- Beans
- Salmon
- Ginger
Laughter lightens you mentally and induces physical changes in your body by releasing the feel-good chemical hormone endorphinsEndorphins promote an overall sense of well-being and even temporarily relieve pain.
- Get in a hot tub (good for stimulating blood flow & relaxing)
- ü, Take a hot salt or aromatherapy bath to relax muscles & reduce physical tension.
- ü Raising the body temperature before bed helps induce sleep.
- ü, Add 1/2-1 cup of Epsom Salt +1/2-1 cup of baking powder to your bath.
- Keep warm without looking “dumpy.” –
- Dress in layers
ü Dump the sweatpants for leggings
ü If you look better, you will feel better!
- Take up a new hobby or learn something new!
ü Journal, new language, blogging, puzzles
Be B.A.D.- B.A.D. is the acronym for:
B= Break from the routine
A= Act naughty
D= Do crazy F.U.N. “sh*t”
- It’s OK (Especially around the Holidays)
- It’s all about Habit Change & making Better Choices for your MIND & BODY while HONORING YOURSELF to LIVE YOUR BEST LIFE!
- Small Steps make for BIG Successes.
Until next week, enjoy your holiday preparations, don’t stress, and trust your truths!