Guide to Wellness & Comfort Activities
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Author Archives: John Klich
3 Tips to Manage the Winter Blues
Excerpt from Crisis Trauma Resource Institute
By Amber McKenzie, MSc, CPsych Trainer
Every year, the summer turns to fall, and the fall turns to winter. A lot of us have been going to the same job, doing the same work, and talking with the same people. However, as the days are filled with increasing darkness and dropping temperatures, those with seasonal affective disorder (SAD) may notice feelings of sadness or depression.
This article has been abbreviated Read the full article
SAD has a variety of symptoms that may manifest themselves in a number of different ways. Some people may notice that they no longer want to do things they used to enjoy – maybe they loved playing hockey on Wednesdays, but lately it’s stopped being of interest to them. They may even feel slowed down, and like they don’t have the energy they had just a few months before. They may also feel tired despite sleeping much more than usual. In addition, those with SAD are prone to overeating, with cravings for pizza, cookies, chocolate, bread, or other carbohydrates. No matter how severe the symptoms, everyone should have the opportunity to warm up those winter blues. Here are 3 tips to help you do just that:
1.Move your body
Unfortunately for those who struggle with SAD, this might be a time to do the opposite of what you feel in spite of your low energy and increased appetite. Regular exercise has been shown to be effective in treating mild to moderate depression, so hit the gym, do some yoga, go to a boxing class, or play a sport.
2.Change how you think to change how you feel
If the dark skies are infiltrating your mind and darkening your thoughts, it’s time to intentionally look for the light. A basic tenet in cognitive behavioral therapy – one of the world’s most widely used therapies for treating depression – operates under the assumption that if you can change how you think, you can change how you feel. An easy way to get started is by writing in a daily gratitude journal.
3.Try a bright light
Many studies have shown bright light therapy to be effective for treating seasonal mood problems. Daily dosing of bright light is thought to help restore the body’s natural rhythms in the fall/winter months.
A key to managing your mood is taking ownership of what you can control and working to improve your daily habits.
Time to Check In
Check In and get checkups.
We get check-ups for our physical health.
We see our dentist to take care of our teeth.
We even take our cars in for tune-ups.
It’s time to take responsibility and get check-ups for our emotional well-being.
Talk with your doctor, a counselor, a faith based leader…and your family and friends to make sure you – and those you love – are doing well emotionally.
Take the Feeling Better Now self assessment … it’s anonymous and confidential.
Exercise doesn’t have to be so torturous: 5 tips to make fitness easier
Excerpt from CBC · Posted: Sep 25, 2017 2:41 PM MT
No magic pill exists, so first swallow the fact that you’ll have to work for it
If the thought of running on a treadmill fills your heart with dread, take solace in knowing you’re not alone.
[toggle title=”Then read on for how to make regular physical exercise a little bit easier.”]
Exercise is hard. And doing something that’s hard over, and over and over again can be torturous. But science also tells us that, at least in this case, it can be good for you.
As we head into the fall and get back into our established routines, here are some tips for the non-masochists out there who are looking to make regular physical activity an easier and lasting part of their lifestyle.
1. Think local
2. Tie it to something you already do
3. Buddy up
4. Consider a one-on-one approach
5. Tap into the worldwide community
6 Tips For Mindful Eating
Excerpt from Crisis & Trauma Resource Institute
By Elizabeth Shein, MSW, RSW
We all have to eat. It is a basic requirement for living. And yet there are few daily activities that take us on such a roller coaster of feelings: delight, satisfaction, joy, pain and distress, guilt and shame, longing and despair.
Something else trending these days is Mindful Eating. It is getting a lot of positive attention in the world of nutrition and weight control.
[toggle title=”According to the Centre for Mindful Eating, mindful eating is “]- Choosing to eat food that is pleasing to you and nourishing to your body by using all your senses to explore, taste and savour.
- Learning to be aware of physical hunger and fullness/satisfaction cues to help you decide when to begin and when to stop eating.
In our speeded-up world, we are often on auto-pilot when it comes to food purchases, preparation and eating.
Here are some mindful eating tips: (abbreviated) Read the full article
- Slow down. Prepare your body and mind for what you are about to eat by taking 5 deep breaths before you start. Deep breathing calms the body and brings you to the present moment.
- Try eating for a few minutes in silence. Choose to eat a snack in silence or dedicate five minutes of a meal to be in silence.
- Put your fork down between bites. Try switching your fork to your non-dominant hand or use chopsticks.
- Check in with yourself before, midway and after your meal or snack. Observe without judgement. On a scale of 1 to 10, am I ravenous (1), overly stuffed (10)? Aim to stop eating around 6-7 when you are satisfied, not full.
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