Also, take the opportunity to explore new things to do that don't involve pricey dinners or drinks. Staying out late drinking is exhausting, and not good for your health. It tends to bring people down more than make them feel better.
2. Get to the gym or go outside to exercise
Foregoing fitness only deprives you of the exercised-induced endorphins that might help boost your mood. The challenge is getting yourself there when you least feel like it.
Resist any excuse not to go, or make a bargain with yourself that you only have to exercise for 10 minutes. Your heart rate will start to rise, and most likely you'll stick it out longer because you're already there. Plan a workout with a friend so you're less likely to back out. Day gravitates to group fitness classes with high-energy music to keep your spirits up.
3. Don't look at Facebook
Even though you know that most people only post their happiest moments on social media, it's easy to lose perspective and get a serious case of FOMO (fear of missing out). You can't compare yourself to others' highlight reels of their lives. Limiting your consumption of Facebook is helpful during the holidays. Reach out to your close friends via phone or text message when you feel like connecting with people. You'll get more satisfaction hearing updates from people you actually like, rather than tons of people you haven't seen in years.
4. Change your thinking
If you feel isolated, it's important to remember you're still in charge of your life.
The way to bring more abundance into your life is to give first. Find opportunities to volunteer. Meet people. Attend events. Instead of feeling left out of others' holiday plans. Think of the break as free time to do whatever you want -- even if that means spending the day in bed with your furry critters and Netflix. It's a challenging time and it's OK to feel overwhelmed and sad. Finally, it helps tell yourself that the holidays are just a season that will soon pass. Then think optimistically about the coming year and all of the good experiences waiting for you. If you struggle with serious and continuous depressive symptoms, be sure to reach out to a healthcare provider to discuss your condition.
Gary M. Fink, MA QMHP
How Seasonal Changes Can Affect Our Mental HealthThe effects of seasonal changes on our mental health can be profound. Many changes accompany the shifting seasons: the length of daylight; the intensity of the sunlight; our diet; our routine; how and where we spend our time.
As late fall turns to winter, it's common for people to feel tired, unmotivated, and depleted. Anxiety can increase, too, because these changes can create a vague, unsettled feeling. Also, symptoms of depression can begin or increase. There's a specific disorder called seasonal affective disorder (SAD) that is directly tied to seasonal change.
The following tips help enhance mental health through the changing seasons:
What is mindfulness?Mindfulness is a state of active, open attention on the present. When you're mindful, you observe your thoughts and feelings from a distance, without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.
You might find this useful if:
Why build mindfulness?There is a lot of evidence on the many benefits of mindfulness; it can:
Work Life Balance
For a lot of people, the pursuit of a healthy work/life balance seems like an impossible goal. With so many of us torn between juggling heavy workloads, managing relationships and family responsibilities, and squeezing in outside interests, it's no surprise that more than one in four Americans describe themselves as “super stressed.” And that’s not balanced—or healthy.
In our rush to “get it all done” at the office and at home, it’s easy to forget that as our stress levels spike, our productivity plummets. Stress can zap our concentration, make us irritable or depressed, and harm our personal and professional relationships.
Over time, stress also weakens our immune systems, and makes us susceptible to a variety of ailments from colds to backaches to heart disease. The newest research shows that chronic stress can actually double our risk of having a heart attack. That statistic alone is enough to raise your blood pressure!
While we all need a certain amount of stress to spur us on and help us perform at our best, the key to managing stress lies in that one magic word: balance. Not only is achieving a healthy work/life balance an attainable goal but workers and businesses alike see the rewards. When workers are balanced and happy, they are more productive, take fewer sick days, and are more likely to stay in their jobs.
Here are a few practical steps we can all take to loosen the grip that stress has on us and win back the balance in our lives. Read on and reap the benefits.
The language we use in everyday life both represents and impacts how we experience our world. We attempt to capture thoughts, ideas and to describe what we see around us using words. Inevitably, things get "lost in translation". We lose information through "Generalisations", "Deletion" of information and "Cognitive Distortion". Distortion is where some aspects of ideas and experiences are given more weight and focus than others. We all do this both consciously and unconsciously, and how we do this provides pointers to our underlying beliefs about ourselves, others and the world.
Here is a list of the Top 10 Cognitive Distortions:
Which of these do you do? Check the areas below that you might like to discuss with your Life Coach.
Have you ever looked at an object on a wall long enough and notice that everything surrounding it starts to disappear? This is a common experience that not only works with phisical objects buth with emotional states as well. When you become overly steeped in your problems or negativity, you easily start to lose focus on the things are NOT BROKEN, which is the majority of your life. Make sure to take some time away from your issues. This will allow you to fill up up your tank and approach your goals more easily and effectively later.
The only way to find new things in your life is to first be lost. Let yourself go to unfamiliar places and you will find new paths. This takes vulnerability and guts, but in the end you will have more choices.
The scariest part of a roller coaster ride is being next in line. It is at that very moment that you can still walk away. Similar to counseling, the scariest part is making the call and coming in for the first time. Once you have made the commitment to begin the process, it not only gets easier but can also become enjoyable. Always remember that everything you do today was unfamiliar and scary at one time before.
Most people call for counseling when they are feeling stuck. Things are neither moving in a positive or negative direction. It is at this very moment that 2 things must take place. You must be willing to let go of the thing that is keeping you stuck and at the same time put some faith into something completely unfamiliar. I like to use the metaphor of Tarzan. He swings in the jungle from vine to vine and at any given moment he is holding a vine in one hand that supported him and he trusted, while in the other hand, he is holding a vine he never held before and is unfamiliar with. The only way for him to continue his journey forwards is to let go of the one that got him to that place and trust that something he never held before will support him in his journey. People are tremendous creates of habit, both good and bad ones. Change will only come from letting go of habits that you have become experts at and allowing yourself to do things differently and unfamiliar. In essence, you must trust yourself and know that for change to take place, you cannot be an expert in something you never experienced before. You must also be willing to put shame and guilt aside as the people who taught you these old behaviors are either people you loved or were a part of your upbringing. Change can always happen, if you let it.
Over the past 12 months you have had time to think and feel quite a bit. This is the year to take some chances and listen to the answers you already have. This is not a year of fear based behavior. It is a year for you to trust yourself and take those leaps of faith that you already know you want/need to take.