News: January 2025

The Secret to Beating the Winter Blues ... Do Stuff!

It's that time of year - the post-holidays winter slump. It's cold and dreary, and the sun sets at 4:30pm. Maybe you wish you could curl up in a warm bed and hibernate until spring. But that's not what we're going to do. We're going to overcome the winter blues!

When we're tired, burnt out, and our moods are low, we don't feel like doing anything - not even activities we normally enjoy. But withdrawing from daily life activities only makes us feel worse. The less we do, the less we feel like doing, and a depressive cycle emerges.

The remedy to this is very simple: do stuff! If you wait until you feel motivated, you may never act. But did you know that action begets motivation? If you do an activity, e.g. take a walk, do the dishes, or meet up with a friend, even though you really, REALLY don't feel like it, you will be surprised how your mood alters. Moving our bodies, getting out, accomplishing tasks, and doing things that normally give us pleasure can increase our energy and motivate us to do more, thus reversing the downward spiral.

In other words, not only does the way you feel lead to behaviors, but behaviors influence the way you feel. You can change your mood by changing your behaviors. This is the principle of what's known as behavioral activation, an evidence-based cognitive behavioral therapy skill that research has shown to be highly effective for treating depression. But you don't need a diagnosis of depression for behavioral activation to give you a serious mood boost during the long winter months - or any time for that matter!

Action releases dopamine, a reward chemical that enhances motivation. But you can't increase your dopamine levels until you act! Also, each time we get up and do something, we interrupt unhelpful thinking patterns. We essentially train our brains to understand that action will ultimately help us feel better, which can make initiating action easier over time.

If you're having trouble getting started, Licensed Marriage and Family Therapist Emma McAdam suggests:

1. Start with an activity that's meaningful to you, or gives you a sense of purpose.
2. Break tasks down into tiny bite-sized chunks.
3. Schedule activities in your calendar.
4. Give yourself a huge pat on the back! Congratulate yourself for each accomplishment, however small. This will help to increase your motivation for the next activity.

Now that you know how to lift your mood this winter, go do stuff! You might not feel like it now, but you'll be so glad you did.

Source: Emma McAdam, Therapy in a Nutshell

Disclaimer: The information provided in this article is for educational purposes only and is not intended as a remedy or cure for depression, nor is it a substitute for professional diagnosis, treatment, or medical advice. If you or someone you know is struggling with depression, please consult a qualified healthcare provider or mental health professional.

Release Muscle Tension with Self-Massage

In today's world, we face many stressors on a daily basis. Ongoing mental stress causes chronic muscle tension in the body that can lead to a myriad of injuries and pain conditions. Physical tension can also increase anxiety and exhaustion. Pain and anxiety lead to more tension, and our health goes in a downward spiral.

Melt your muscles with this soothing self-massage and get back on track to better health. We'll release our muscles from head to toe, focusing on all the areas that tend to store the most tension.

Practice this self-massage regularly to train your body and mind to relax, improving your quality of life. Do the whole routine, or pick your favorite techniques for busy days.

Follow along as I teach you calming and effective breathing techniques to start you on the road towards better physical, mental, and emotional health!

What's new with me ...

We've had lots of fun family adventures these past weeks. Some highlights were the Panorama of the City of New York at the Queens Museum, Nordstrom's larger-than-life inflatable characters scavenger hunt (it was also snowing in the store!), and the Society of Illustrators exhibit of children's book illustrations (original art!). Of course, all adventures end with delicious ice cream, no matter how freezing it is outside.