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Nurturing Your Mind, Body, and Soul Through Journaling
I believe when most of us hear the word “diary” or “journal” we think about an emotional preteen/teen girl venting about her feelings and experiences in a book she keeps hidden from the rest of the world. As we’ve gotten older we now know that journals aren’t only for preteen girls. I hear some of my clients say “I don’t know where to start” or “I don’t know what to write in a journal”.
To give some context, journaling is an effective method for self-reflection, personal development, and stress release. Writing down your thoughts, emotions, and experiences can help you achieve clarity, process unpleasant emotions, and get a deeper understanding of yourself. In this blog post, we’ll look at the advantages of journaling and offer some advice on how to get started.
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The Advantages of Journaling
Here are 5 specific ways journaling can be beneficial to you and your mental health:
- Reduces Anxiety and Stress
Writing about traumatic or stressful events has been found in studies to improve mental and physical health by reducing symptoms of anxiety and sadness, that you’re holding both in your mind and body. It can help you reduce tension and release pent-up feelings.
- Improves Self-Awareness
It can help you connect with your thoughts and feelings, which can lead to greater self-awareness. You can have a better understanding of your emotions, reactions, and behavioral patterns by writing down your experiences. This insight can assist you in making beneficial life adjustments.
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- Enhances Creativity
Journaling can be an excellent method to express yourself creatively. Writing might help you generate fresh ideas and explore various points of view. While journaling you can try to focus less on “perfection” and let your thoughts and voice flow freely.
- Memory and cognitive function are improved.
It has been shown to boost memory and cognitive performance. Remembering crucial details, events, and ideas can be improved by writing down your thoughts and experiences. It can also improve cognitive function and mental agility by stimulating the brain.
- Helps Process Difficult Emotions
Being about to write out your thoughts can be a useful method for dealing with tough emotions. You can acquire perspective and clarity by writing down your ideas and feelings. This might assist you in working through difficult feelings and moving forward.
Getting Started with Journaling
So now that we know some of the benefits of journaling, let’s list how to get started on your journaling journey.
- Select a Journal
The first step in writing is to select a journal that feels welcoming and comfortable. A regular notebook, a digital journaling app, or a bullet journal with customizable layouts are all options.
- Set aside time
Next, establish a daily routine for writing in your journal. It could be first thing in the morning, over your lunch break, or right before you go to bed. Make it a regular part of your schedule, whichever time you choose.
- Write Freely
Allow yourself to write freely and without judgment when you sit down to write. Don’t be concerned about grammar or spelling. Allow your thoughts to pour onto the page.
- Experiment with Different Approaches
Experiment with several journaling strategies to see which ones work best for you. You may try writing in a stream-of-consciousness style, following prompts, or delving into certain themes or topics.
- Reflect and Revisit
Review your journal entries on a regular basis to reflect on your progress and get fresh insights. You may discover trends in your thoughts or habits, places where you’ve evolved or improved, or repeated topics in your writing
Takeaway
Try to create a journaling routine! It’s an effective technique for processing your emotions and building on self-awareness. It can give you a safe and productive channel for self-expression, whether you’re wanting to alleviate stress, tap into your creativity, or process challenging emotions. You’ll be able to obtain fresh insights, improve your mental and emotional well-being, and develop your understanding of yourself by making writing a regular part of your routine.
Sources:
Pennebaker, J. W. (2017) Expressive Writing in Psychological Science. https://journals.sagepub.com/doi/full/10.1177/1745691617707315
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How Spring Cleaning Impacts Mental Health
Spring is in the air! As we start to get through the long dark nights, gloomy cold weather of winter – some of the symptoms of seasonal depression (seasonal affective disorder) starts to lift – it’s always a pleasant feeling to know it comes to an end. To see the trees grow their leaves, the grass starts to flourish again, birds are chirping and flowers start to bloom it feels refreshing. And this time of year is primetime to start refreshing your home.
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BENEFITS OF CLEANING, DECLUTTERING AND ORGANIZING
Improved Your Mental Health
Spring cleaning isn’t just about decluttering your physical space, it can also have a positive impact on your mental health. Clearing out your living area can reduce feelings of stress and anxiety. It can also improve sleep quality and increase productivity by creating a more organized environment for you to work, think or be in.
Sense of Control of Your Surrounding
Sometimes when we feel stressed and anxious, we feel like our lives are out of control. Cleaning or organizing your space can give you a sense of control over your surroundings. We all know that clutter can really be distracting and make it hard to focus on a particular
Cleaning Benefits Your Physical Health
Beyond the benefits of a clean and organized living space, the act of cleaning itself can be meditative and serve as a form of self-care. Engaging in physical activity, like mopping the floors or organizing furniture, can release endorphins and boost your mood. Plus, the satisfaction of completing a cleaning task can boost your confidence and provide a sense of accomplishment.
Opportunity for You to Practice Mindfulness
Spring cleaning can also be an opportunity to practice mindfulness. Instead of rushing through the process, take time to appreciate the present moment and the small details of your home. Engage all of your senses as you clean and pay attention to the sights, sounds, and smells around you.
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WAYS TO START CLEANING, DECLUTTERING, AND ORGANIZING
Organizing and decluttering can be customized to your preferences. It’s important not to burden yourself by attempting to tackle everything all at once. A thorough deep cleaning isn’t necessary.
Here are 8 ways you can start decluttering and organizing your space today:
- Sorting through paperwork and shredding documents that are no longer needed
- Sorting through your closet and donating clothes you no longer wear
- Going through your bookshelf and donating books you no longer read or need
- Organizing your desk drawers and discarding any unnecessary items
- Cleaning out your refrigerator and discarding expired food items
- Sorting through your makeup and discarding any expired or unused products
- Organizing your shoe collection and donating shoes that no longer fit or are worn out.
- Clearing out your pantry and organizing your food items by category
Comment below some other ways you can start small and declutter a space in your home.
Finally, don’t forget to take care of yourself while you clean. Stay hydrated, take breaks when needed, and listen to music or a podcast to make the experience more enjoyable. And remember, it’s okay to ask for help or hire a professional if needed.
Overall, cleaning, decluttering, and organizing can be a powerful tool for improving your mental health and well-being. So, take advantage of the season and give your home and mind a refreshing start.
2 responses to “How Spring Cleaning Impacts Mental Health”
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Yes I love this! I’m in spring cleaning mode right now and it’s a whole mental cleansing just as much as the house. I’m having major clutter anxiety lately.
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Thanks for sharing Jaz! Happy to hear you found it useful. Be well 💜
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Sources:
Anxiety and Depression Association of America. Physical activity reduces stress.
Hanley AW, Warner AR, Dehili VM, Canto AI, Garland EL. Washing dishes to wash the dishes: brief instruction in an informal mindfulness practice. Mindfulness. 2015;6(5):1095-1103. doi:10.1007/s12671-014-0360-9
Saxbe DE, Repetti R. No place like home: home tours correlate with daily patterns of mood and cortisol. Pers Soc Psychol Bull. 2010 Jan;36(1):71-81. doi:10.1177/0146167209352864. PMID: 19934011.
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The Value of Self-Love in Black History: Promoting Empowerment and Self-Care.
“Even if it makes others uncomfortable, I will love who I am.” – Janelle Monáe
Self-love is a process of recognizing one’s own potential and worth, and accepting oneself fully, flaws and all. It is about taking care of your physical, mental, and emotional needs, as well as accepting and embracing who you are. It’s more than just treating yourself kindly or thinking positively; it’s about feeling empowered by your own unique individual strengths and qualities.
Self-love is an integral part of Black history. Throughout the centuries, the African diaspora have had to navigate the world and face extreme adversity, yet have still held fast to the importance of self-care, self-reflection and self-appreciation. From Frederick Douglass to Paul Robeson to Audre Lorde, Black folks have vocally proclaimed their right to love themselves in the face of systemic oppression, inspiring generations to come. Self-love and self-affirmation are essential components of Black history, and serve as a reminder that our liberation comes through bolstering ourselves and one another.
Although self-love can be difficult to maintain, especially if you’re going through a challenging or oppressive time, it is important to remember that it is a process that takes time and effort.
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Here are some tips to help you develop a healthy practice of self-love:
1. Accept your flaws – We all have things about ourselves that we would like to change or improve, but it’s important to remind yourself that these flaws don’t define you. Instead, focus on the positive aspects of yourself and your life.
2. Say nice things to yourself – Practicing positive affirmations can help you start to think better of yourself. Make sure to focus on the things that you like about yourself, even if they are small, rather than pointing out all of the things you wish were different.
3. Praise your successes – Don’t be afraid to recognize and acknowledge your accomplishments, big or small. This will help build up your self-confidence, which is an essential part of self-love.
4. Prioritize “me time” – Taking care of yourself and engaging in activities you enjoy can help you stay connected to who you are as a person and boost your self-esteem. Whether it’s reading a book, taking a walk, or watching your favorite movie, make sure to take some time each day or week to do something just for you.
5. Find a support system – Developing relationships with people who support and accept you can be an invaluable resource for learning how to love yourself. Reach out to family, friends, colleagues, or even a therapist if needed, who can provide guidance and understanding during times when self-love may seem hard to come by.
Self-love is fundamental for overall well-being, so make sure to take the steps necessary to cultivate it in your life above all else. With patience and practice, you can learn to appreciate the qualities that make you unique and accept yourself for who you are.
As someone that identifies as a Black person, we have always had to find ways to love and accept ourselves despite pervasive external forces that have sought to tear us down. From generational trauma to racial discrimination and oppression, Black people have had to continually fight for respect and recognition as equals, while also maintaining a strong sense of self-love. This has been especially difficult throughout the decades, as societal norms have favored those who fit into certain physical and cultural standards. Even in the struggle for freedom and human rights, we must recognize how important it is to love ourselves. Self-love allows us to stay grounded in our own worth, and to serve as a source of empowerment for each other. It helps us to not only build our resilience but also effectively fight for justice. As we continue to honor our long history of Black excellence, let’s also remember to practice self-love.
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Embracing Yourself: A Journey of Self-Love
The great thing about the current encouragement and promotion of self-love is that it inspires people to improve and become conscious about their lives. People engage in self-care practices such as taking days off, beauty routines, or making time for hobbies. These practices are helpful, but to have true self love we must work internally. We have to challenge the beliefs and limitations we hold inside.
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Don’t let other people and their expectations consume you. Time spent healing, growing, and allowing yourself to simply exist is not time wasted. You are not “behind” in life or less of value because you are not where you want to be. How people treat you is not indicative of your worth.
Allow yourself to have standards and values that suit you. You don’t have to wait until you look a certain way or have certain things. Never diminish your personal standards, for when you encounter someone or something that meets your standards and it for some reason doesn’t work out you can walk away knowing that:
- You are worthy of what you want regardless of circumstances
- You have moments and memories that fulfilled your standards at the time to hold onto
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To have true self love we have to forgive ourselves, treat ourselves with respect, change the attitude we have towards life, and change the negative opinions we hold against ourselves. One of the most important relationships we will have in our lifetime is the one we have with ourselves.
Affirmations to remember:
I believe in my capabilities
I am proud of myself for getting this far
I am grateful for what I have, and I won’t dwell on what I don’t have
I attract abundance and prosperity
I am allowed to take up space and exist
I am worthy of genuine love and support
I deserve to feel safe and to be safe
Valentine’s Day is a holiday that symbolizes love and romance between loved ones. Share and show love with your friends, family, or partner(s). Most importantly, make sure to treat yourself the way you would want to be treated. If anything, self-love is an opportunity to show yourself kindness, compassion, and appreciation.“Self-love is a process. It will require time. It will require patience. It will require change, solitude, pain, and everything that isn’t much pretty in this life. But in the end, it will be worth it. It will be beautiful. It will be you.” —Juansen Dizon
You are worthy of love and deserve to be treated with respect and kindness. Remember to prioritize self-love and acceptance, as it is the foundation for a fulfilling and happy life. Embrace your unique qualities and talents, and never forget your worth!
Happy Valentine’s Day!About the Writer…
Jamaica Okech is a current Masters student studying Social Work at the University of Texas at Arlington. As a native Texan and member of the Black community she has a passion for finding ways to reduce harm in the lives of those in need. Jamaica is inspired to be in the mental health/counseling field due to the gaps she has witnessed in the treatment of historically marginalized communities.
As an aspiring clinician, Jamaica believes in the importance of therapy as a helpful tool to support individuals in their healing and self discovery journeys. In her therapeutic approach, she provides an unbiased safe space for her client to grow at their own pace. She provides support by prioritizing their wellness through trauma informed care, empowerment, and personalized treatment.
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Why is self-compassion considered important?
Each year, whether nearing the end of it or at the very beginning, we are encouraged to look at our past and consider what we want the new year to bring. We analyze our potential in hopes that we make the new year better than the last. In this process we need to apply self-compassion because it is important to understand that we can always start again.
Self compassion is allowing yourself to feel understanding and kindness towards yourself, despite your failures, disappointments, imperfections and shortcomings.
Being able to remind yourself that it’s okay to change and/or start over. There is no limit to how many times we can try and work towards our goals. Sometimes we tend to place pressure on ourselves to excel at every new habit, routine, or goal we try to make.
This pressure may be more of a hindrance to progress than we anticipate. Some tasks or skills will take practice and patience. Growing up my parents refused to say the common phrase “Practice makes perfect.” Instead, we would say “Practice makes better.” Rather than trying to achieve perfection we can work towards being better.
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The amount of consistency and effort we contribute to something will achieve a better result. This year you may struggle to find purpose or passion, feel exhausted, and need a break. When these feelings arise, know that your potential won’t be wasted and taking care of yourself should be prioritized no matter what. Set aside time for breaks so you can listen to the needs of your body and your mind. A part of living life is deciding how we want to live it. Take your time and don’t conform to anyone’s definition of success. You can define what success means to you. Believe
that you have the capabilities to achieve what you desire and remember to be kind and understanding towards yourself.“Self-compassion is an act of the will, a choice to be kind and understanding when faced with personal failings.”
–Kristin Neff
Dr. Kristin Neff is an expert and leader in the study, understanding, and definition of self- compassion.
Dr. Neff defined self-compassion in three elements:- Self-kindness vs Self-judgment — Understanding that we will inevitably experience failure and life difficulties but treating ourselves with gentleness is a way to accept it rather than self-criticism or ignoring our pain.
- Common humanity vs Isolation — Recognizing that suffering and inadequacy is a human experience that we all share. The common phrase “you are not alone” comes to mind here. You are not the only one that will make mistakes and our mistakes and failures can connect us just as much as our successes.
- Mindfulness vs Over identification — Be mindful of negative emotions and thoughts. Don’t ignore your pain but also don’t be consumed by it. Remember that self-compassion is not to be confused with self-pity, self-indulgence, or self-esteem. Practice compassion towards yourself.
There are many ways to practice self-compassion. Some ways are to practice positive self-talk, exploring through writing, or creating healthier habits. Find an exercise that suits you and try to maintain it in this new year.
Have a wonderful New Year!
About the Writer…
Jamaica Okech is a current Masters student studying Social Work at the University of Texas at Arlington. As a native Texan and member of the Black community she has a passion for finding ways to reduce harm in the lives of those in need. Jamaica is inspired to be in the mental health/counseling field due to the gaps she has witnessed in the treatment of historically marginalized communities.
As an aspiring clinician, Jamaica believes in the importance of therapy as a helpful tool to support individuals in their healing and self discovery journeys. In her therapeutic approach, she provides an unbiased safe space for her client to grow at their own pace. She provides support by prioritizing their wellness through trauma informed care, empowerment, and personalized treatment.
Mindfully Restored, LLC provides client-centered, trauma-informed services and products that will allow women to achieve new levels of resilience, healing, and life satisfaction. To learn more about our services, schedule a FREE consultation.
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Achieving Your Goals: Setting & Reaching Your Goals for Success
It’s that time of year again where we’re setting New Years’ resolutions, goal setting, setting intentions and turning a new leaf. While it’s admirable to have the desire to change things around for the new year it’s important to be mindful of how and why you make that change. Changing habits and routines may be difficult, but it’s encouraged to work towards desired outcomes on a regular basis, and the start of a New Year is a great time to do so. However, you don’t have to wait until the new year. If you have the right tools you can start to work on your goals at any time.
How many times over the years have we set goals and expectations and never really achieved them?
Here are some reasons we don’t achieve our goals:
- Our goals are too big.
- Our goals are based on society’s expectation of you.
- We aren’t actually interested or invested in the goal.
- Our goals are based on others’ goals or accomplishments.
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The key to success in any endeavor is setting meaningful, attainable goals. Goals give us something to strive for and help us stay focused on our vision. They help us stay on track and remind us of our desired outcome.
Here are some tips and strategies to create and achieve your goals for the year:
- Set realistic goals that are achievable and measurable. Don’t set goals that are too lofty or unrealistic, as they can be difficult to reach and lead to feelings of discouragement. Having accountability with others helps to keep goals achievable as well.
- Break down large goals into smaller ones. This makes it easier to stay on track and keep progressing towards your goal. Checking on your progress regularly help to keep it active.
- Make sure to celebrate your progress. Achieving small goals is just as important as reaching your larger goal, so make sure to recognize your successes along the way.
- Stay focused and motivated. Don’t get discouraged if you don’t reach your goal right away. Persevere and stay focused on your goal and you’ll eventually get there.
Subscribe to get a FREE printable copy of our SMART Goals Worksheet.
This workbook will help you create action plans for your success. Creating S.M.A.R.T. long-term and short-term goals will help you to reach your desired goals.
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Setting new goals and creating new routines and habits can be scary. So it’s also very important to be mindful how we talk to ourselves as we work towards our desired outcome. Practicing daily positive affirmations is important to attaining our goals. Not letting fearful or unhelpful thoughts overcome your mental space is going to be something you work through on a regular basis. However, with the right supportive circle, determination and persistence you can achieve anything you put your mind to.
“I am lucky that whatever fear I have inside me, my desire to win is always stronger”
Serena Williams, Professional Tennis PlayerTakeaway
A fresh start is a powerful thing! The new year brings a new opportunity to define your goals for your personal life and your business. Take some time this week to consider where you’d like to see yourself in the next 3 months, and write out your goals. Make sure your goal is S.M.A.R.T. Remember to think about why you are making this goal your goal.
Comment below one of your goals for the new year.
2 responses to “Achieving Your Goals: Setting & Reaching Your Goals for Success”
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This is helpful and aligns with my own thinking! I need to celebrate my success more! 🙂
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Yes! Celebrate those wins Laurie, you deserve it 💜
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Managing Anxiety During the Holidays
The holiday season is often accompanied with stress and pressure. There are responsibilities that involve plans with loved ones, shopping, cleaning, and entertaining on top of maintaining your usual routine. Holiday anxiety happens commonly, and it can pose a mental health issue if left unchecked.
“The holidays are a wonderful time, but they can quickly become overwhelming if you neglect to plan ahead.”
– Dr. Daisy Sutherland
signs of anxiety during the holiday season
Some of the following symptoms could have existed before the holiday season, but the holiday season has heightened the following signs.
- Excessive worries that won’t go away
- Physical anxiety symptoms (rapid heartbeat, shortness of breath, sweating, upset stomach, etc.)
- Social isolation or withdrawal
- Panic attacks
- Trouble sleeping or insomnia
- Feeling hopeless and helpless when under distress
- Change in appearance regarding less attention to self-care or hygiene
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It is important to have healthy holiday boundaries if you know you are someone who often experiences holiday anxiety. The following tips are a guide to healthy holiday boundaries that you may try to establish this season.
Guide to Healthy Holiday Boundaries
- Be Empowered to Skip. Go Late. Leave Early or Drive Your Own Car to Holiday Parties
- Ask For What You Want or Need
- Say “No” Without Guilt
- Say “Yes” Because You Want To, Not Out of Obligation or To Please Others
- Let Go of Trying to Control What Other People Eat, Drink, Wear, Say, or Do
- Express Your Feelings in An Assertive And Respectful Way; Avoid Passive-Aggressive Behavior
- Take Care of Your Physical, Emotional, and Spiritual Needs
- Spend Time with Supportive People
- Take Responsibility for Your Own Happiness and Don’t Be a Martyr
- Don’t Make Excuses for Yourself or Anyone Else
- Act According to Your Own Values and Beliefs
Takeaway message…
Take space for yourself during this holiday season. Your needs matter and there will be circumstances or changes that happen that are out of your control. Try to focus on what you can control instead of what you can’t this holiday season.
Happy Holidays and I hope all of you have a Happy New Year!
About the Writer…
Jamaica Okech is a current Masters student studying Social Work at the University of Texas at Arlington. As a native Texan and member of the Black community she has a passion for finding ways to reduce harm in the lives of those in need. Jamaica is inspired to be in the mental health/counseling field due to the gaps she has witnessed in the treatment of historically marginalized communities.
As an aspiring clinician, Jamaica believes in the importance of therapy as a helpful tool to support individuals in their healing and self discovery journeys. In her therapeutic approach, she provides an unbiased safe space for her client to grow at their own pace. She provides support by prioritizing their wellness through trauma informed care, empowerment, and personalized treatment.
Mindfully Restored, LLC provides client-centered, trauma-informed services and products that will allow women to achieve new levels of resilience, healing, and life satisfaction. To learn more about our services, schedule a FREE consultation.
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“Winter Blues” or Seasonal Affective Disorder?
Do you experience a change in mood during the shorter, gloomier winter days? This is colloquially called the “winter blues.” You might notice that you’re generally more depressed and lethargic during this time of the year.
The winter blues may make you more unhappy than usual, but they usually won’t stop you from having fun. However, if your winter depression begins to impair every aspect of your life, including your job and personal relationships, you may suffer from seasonal affective disorder (SAD).
The emergence of SAD, a subtype of significant depression that occurs during the winter when there is less natural light, is indicative of the condition. Many people typically experience symptoms in the fall that last through the winter.
It frequently goes hand in hand with tiredness, oversleeping, a craving for food, and weight gain. If it’s bad enough, you might feel hopeless and have suicidal ideation. If that’s the case, please reach out for support.
Causes of Seasonal Affective Disorder
There are some biochemical signs of seasonal affective disorder, yet the precise origins of these periodic mood changes are still unknown.
- Serotonin, a crucial neurotransmitter for regulating mood, becomes unbalanced in the body when it receives little sunlight in the fall.
- Similar to how fewer daylight hours tend to mess with your body clock and sleep schedule. Melatonin, a hormone associated with sleep, is overproduced due to prolonged darkness throughout the day.
- Vitamin D deficiency, which is frequent during the winter months due to less sunlight, may be a cause of the symptoms of seasonal affective disorder.
- Women, teens, and young adults are more likely to experience the seasonal affective disorder, mainly if there is a history of depression in the family.
Signs and Symptoms of Seasonal Affective Disorder
The following are the main signs of seasonal affective disorder:
- Depression
- Sleep problems
- Having frequent suicidal thoughts
- Lethargy
- Erratic eating patterns, marked by overeating and episodes of loss of appetite
- Craving for carbohydrate-rich foods and consequent weight gain
- Excessive sleeping and drowsiness
- Irritability
- Feeling down and unsociable.
- difficulty paying attention
- Loss of excitement for activities you once enjoyed
- persistent feelings of worthlessness, despair, and regret
Tips To Manage Seasonal Affective Disorder
If your mood dips in the winter, whether it’s a more severe depression or just the blues, here are some suggestions to lift it back up.
1. Soak in the sunlight
If you are experiencing the “winter blues” or SAD, the sunlight you get in a given week may impact your mood.
One of the main causes of seasonal affective disorder is a persistent lack of sun exposure since it results in hormonal abnormalities that might cause despair.
The body produces melatonin and serotonin, which control the circadian rhythm, in response to sunlight. Melatonin, which is primarily in charge of regulating the circadian rhythm, is affected by light levels. Light directly influences the same neurotransmitters as antidepressants do, so in a way, it functions similarly to those drugs.
Try to get as much sun as you can each day during the winter. Walk outside in the direct sunlight, draw the drapes back, or open the blinds. Try to choose light colors that reflect outside light, even inside your home.
You could try to spend some time by the window while drinking hot tea and reading a book.
2. Exercise more often!
The feel-good chemicals in your brain may be released by exercise. Start by parking a block away from the workplace. Or go bigger by enrolling in a dance class or joining a local gym. Making it enjoyable increases your likelihood of sticking with it.
An early morning jog can benefit early risers and provide them with energy for the rest of the day. While the sun is shining, running offers both exercise and light therapy benefits.
Yoga, gentle aerobics, and walking are some activities that improve your mood.
3. Examine your vitamin D intake.
Depression and low vitamin D levels are related. One requirement for the body to produce vitamin D is sunlight, which might result in insufficient quantities in the body.
The risk of seasonal depression may be reduced by taking a vitamin D supplement if you live in a region with little sunlight or have a life that prevents you from getting enough sun exposure.
But before taking supplements, speak with your doctor about the ideal dosage.
4. Spend time with both animals and/or people.
Reach out to connect with others, including people and animals, if you feel alone.
Studies have shown that interacting with people or animals can improve one’s mood. Remain in touch with the people you value. Visit social gatherings. Volunteer in an animal shelter.
Accept social invites, even if you can only stay a short while. Never forget that social interaction fosters a sense of self-worth and community. A pleasant discussion with a kind friend can result in a smile on your face.
5. Spend a few minutes each day in meditation.
Both the body and the mind are successfully relaxed during meditation, which increases the activity of the areas of the brain linked to happiness and decreases the movement of the parts of the brain related to stress.
It has been demonstrated that meditation reduces stress and depressive symptoms while altering brain chemistry.
Regular practice is more significant than extended workouts. Over time, 10 to 15 minutes a day can be beneficial. Start your meditation practice for a short while, then progressively extend it to at least 10 minutes daily.
The final word – How can seasonal affective disorder be prevented?
- Try color therapy to lift your spirits and evoke certain feelings throughout the dark winter months.
- Bold colors and light will add some cheer to your home.
- Finding a new pastime or interest can keep your mind engaged and help prevent the symptoms of seasonal affective disorder.
- Think positively and maintain an upbeat outlook to chase away the winter blues.
- To drastically raise your mood, listen to uplifting or optimistic music.
- Traveling to a place with a warmer climate and an abundance of sunshine has a significant impact on your physical and emotional health.
- Stick to your usual sleep routine no matter how much you want to sleep until noon.
References
Beat the Winter Blues. (n.d.). NIH News in Health. Retrieved December 10, 2022, from https://newsinhealth.nih.gov/2013/01/beat-winter-blues
How to Fight Winter Blues: Tips from our Emotional Wellness Team. (n.d.). Harlem Children’s Zone. Retrieved December 10, 2022, from https://hcz.org/health-and-wellness/how-to-fight-winter-blues-tips-from-our-emotional-wellness-team/
Lindberg, S. (2021, January 4). How to Beat the Winter Blues – Depression. Verywell Mind. Retrieved December 10, 2022, from https://www.verywellmind.com/how-to-beat-the-winter-blues-5087998
Ruscio, M. (2021, January 1). Winter Blues: Symptoms, Causes, and Functional Remedies. Ruscio Institute for Functional Medicine. Retrieved December 10, 2022, from https://ruscioinstitute.com/winter-blues/
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Gratitude is a Powerful Tool
During the holiday season, being thankful and showing appreciation are often encouraged. We are thinking of gift ideas, ways to “pay it forward”, donating to different causes, and being intentional about returning kindness. This is a time to notice and appreciate the positives in life while finding ways to return kindness.
Gratitude is a powerful tool for increasing life satisfaction because it amplifies good memories about the past and enhances social connections. The positive emotion of gratitude connects us to the kindness of others. Think of the people in your life—parents, friends, teachers, coaches, teammates, employers, and so on—who have been especially kind to you. Reflect on their impact on your life and consider reaching out to express your gratitude. There is power in expressing gratitude to someone who has touched your life.
“Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good”
Maya Angelou from Celebrations: Rituals of Peace and Prayer
Having an orientation towards noticing and appreciating the positives in life will be a trait that aids in your resilience. All of us are trying to persist in our desired reality. These efforts are sometimes shrouded in worry. Reserving some of our time for gratitude will influence us to find beauty in the present. Research has indicated that gratitude can increase life satisfaction, feelings of social connectedness, and humility. Gratitude can also help reduce symptoms associated with depression and anxiety.
Sometimes we enter seasons of life where it is challenging to have gratitude. We are overwhelmed with stress, encountering obstacles, and even experiencing conflict. During these times it is important to find the silver lining. In social psychology, this is also known as “benefit finding.” Benefit finding is the process of learning and flourishing after stressful or traumatic situations in ways that yield personal growth and well-being. Reframing our mindset to think: “Having [this experience] has made me more grateful for each day” or “[this experience] taught me how to adjust to things I cannot change.” Even focusing on one thing you are grateful for increases the energy of gratitude.
Easy ways to apply Gratitude:
- Writing lists of several things one is grateful for
- Thinking/writing about things/people one is grateful for
- Writing (sometimes delivering) a letter to someone thanking them (for a gift)
Engaging in practices that will improve self-esteem, optimism, and adjustment to difficulties can be challenging at first. With time and consistency practicing gratitude will connect us to true happiness in any season.
About the Writer…
Jamaica Okech is a current Master’s level student studying Social Work at the University of Texas at Arlington. As a native Texan and member of the Black community, she has a passion for finding ways to reduce harm in the lives of those in need. Jamaica is inspired to be in the mental health/counseling field due to the gaps she has witnessed in the treatment of historically marginalized communities.
As an aspiring clinician, Jamaica believes in the importance of therapy as a helpful tool to support individuals in their healing and self-discovery journeys. In her therapeutic approach, she provides an unbiased safe space for her client to grow at their own pace. She provides support by prioritizing their wellness through trauma-informed care, empowerment, and personalized treatment.
Mindfully Restored, LLC provides client-centered, trauma-informed services and products that will allow women to achieve new levels of resilience, healing, and life satisfaction. To learn more about our services, schedule a FREE consultation.
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Celebrate Yourself and Express Gratitude to Improve Your Quality of Life
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When was the most recent time you paused, celebrated yourself, patted yourself on the back, and expressed gratitude? Far too many of us neglect to stop and appreciate ourselves, express gratitude, or think about our accomplishments, especially the small ones.
Most times we tend to wait for our birthdays, major holiday, or some grand accomplishment to celebrate ourselves. But what if I told you we should be celebrating ourselves far more often than we currently do? What if I told you we should be giving ourselves figurative (and literal) roses on a regular basis?
So, what is celebrating yourself?
Self-celebration is recognizing and honoring who you are right now, not who you hope to become in the future or who you desire you could be. It is important to embrace, support, and empower yourself right now. You can enjoy being who you are anytime, anywhere, and for any reason. It isn’t boastful.
Many individuals lose motivation quickly, but you can keep yourself motivated by committing to appreciating and celebrating who you are. Develop the habit of doing this every day. To rejoice in yourself, you are not required to have a grand cause or major accomplishment. Instead, enjoy yourself for who you are.
Here are three reasons why it’s crucial to celebrate yourself:
- It Teaches us to Appreciate the Journey
- It Activates Our Gratitude
- It Boosts Our Mood and Functioning
In what ways can you celebrate yourself?
These are the following ways you can adopt to celebrate yourself:
- Take a look at your daily successes.
- Think about your accomplishments over the years.
- Give thanks for whatever you have in life.
- Make a celebration playlist
- Give yourself a break
- Write a card or letter to yourself right now.
How does the way you celebrate yourself relate to gratitude?
The secret to leading a happy and fulfilling life is gratitude. One of the best presents we can provide for ourselves is practicing gratitude on a daily basis. To truly celebrate yourself, you must take the time to appreciate your existence.
Unfortunately, it is simple to forget to be grateful. Many of us frequently lose sight of the simple pleasures in life because we are so preoccupied with what has gone wrong or only celebrating life’s highs. However, you may cultivate a spirit of appreciation that can change your entire outlook on life by honoring each day of your life.
Here are some benefits of gratitude:
- Reduce your unpleasant feelings
- Keeps you in the present moment
- Develop empathy & Build strong relationships
- Gain a positive self-image
- Lower stress, anxiety, and unhelpful thoughts
- Enhance your energy and overall health
Recognizing small wins while you wait for big ones.
Do you ever celebrate your minor successes? It’s easier to focus on big wins these days and ignore small ones because we are not satisfied with them or because society has told us it’s not enough. We should remember that tiny victories will eventually lead to big ones, so we should be grateful for small ones.
Everyone wants to accomplish their goals, but sometimes we need more inspiration to pursue our lofty, daring ambitions. This is why celebrating tiny victories along the way keeps us motivated to get beyond challenges and move forward.
The Takeaway
Celebrating yourself and your wins – big and small – is important to feel seen, heard, and validated. It is important to embrace, support, and empower yourself in this current stage of your life. It is not boasting to honor who you are at any time, anywhere, and for any cause. It is a celebration of what you are in your unique way and it can take any form you want. Self-celebration creates possibilities for how we treat ourselves, and consequently, how we live.
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