From the effects of the pandemic we’ve been dealing with over the last few years, coupled with the dreary winter weather that seems to be never ending, the tail end of Winter has given way in many people to the blues and depression. Depression makes it harder to stick to our healthy eating plans, which in turn makes it more difficult to keep our blood sugar and insulin steady. Many people have also found themselves feeling unmotivated, low in energy, and are noticing more feelings of sadness than usual.
If feeling more energetic and a little happier sounds like something you need…read on!
Spring has always been a time of renewal. The days become longer which means more daylight. The grass begins to become green again, the flowers and trees bloom, and many animals give birth to their young. Spring is visible! There are many ways we can help with a renewal of our minds and spirits too. Most of us need to consciously take some steps to help facilitate that renewal!
This last year has been a time of huge change in my life! I moved from the green of the Pacific Northwest to the cold and snowy midwest. I have been dealing with an almost debilitating seasonal depression. Those of you who have dealt with such a situation likely know that feeling of knowing what you should do and yet just not feeling able to force yourself to take the necessary steps. The following actions are how I have been supporting myself through this darkness.
There are five primary steps known to increase our feelings of well being and get us on the right track to improve our mental health, and ultimately our happiness and wellbeing.
The five steps to target include:
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Outside time
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Movement daily
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Minimize carbohydrate intake
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Gratitude practice
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Find your passion
Time spent outside is imperative to our mental health. Indoor air can become toxic from off gassing of current furniture, carpets, paints, cleaning supplies, etc. We can help this by being careful to use non toxic cleaning aids and by having an abundance of plants in our houses. It is still important to go outside especially in the morning to get the morning light into your eyes and onto your skin. This will help with deeper sleep and deeper breathing to get more health giving oxygen into your system and to your brain! If you can go somewhere with green visible that will add even more benefit to your time outside. That green can be grass, trees, or other plants.
The benefits of movement (or exercise) toward improved mental health are well documented. Exercise, when done outside, gives the benefits of time spent outside (as above) as well as the exercise! What exercise is best? The exercise you will do is the one for you. A good brisk walk is great exercise–great for the body and the mind! Exercise is imperative to keep your blood sugar steady. Exercise can be a walk, resistance training, yoga, tennis, soccer, or just romping with the kids or grandkids! Strive for 30 minutes a day. And most especially, set a strict goal for yourself that you will not miss two days in a row!
Minimizing carbohydrates in your diet, especially refined carbs, will benefit your brain and make everything look brighter. Sugars and refined carbs can lead to inflammation in your body, decreasing immune function and leading to feelings of sluggishness and fatigue. Making sure that you get healthy fats–avocados, olive oil, coconut oil, wild caught fish–will benefit your brain function and has even been shown to help reduce depression.
Each day it is important to write down something to be grateful for–preferably three things. Only one thing the first few days will be enough to get you started. I remember there were a few days where the only thing I could come up with to be grateful for was seeing the beauty of Lake Michigan in the sunset. Writing down a gratitude list is important! It helps foster feelings of love and appreciation, which helps us live for the highest good of all.
Finding a passion will quickly help to change feelings of sadness to feelings of a desire to learn, grow, and achieve. Think of something you have always wanted to do or achieve, then write down the first steps of accomplishing this goal! You could also try to think of something you could do to help someone else!
Taking these steps is a great first start to renewing your body, mind, and spirit this spring! For further support, be sure to give our office a call! We have TONS of other great ideas!