FEEL GOOD DURING THE WINTER…THE NATURAL WAY
It’s 4:30pm and already dark outside. Winter has crept up on us with its shortened daylight hours and cold weather. This time of year can wreak havoc on our emotional well-being and mental health. Many of us can feel anxious and stressed as we balance the demands of everyday life with the hustle and bustle of the holiday season, managing family relationships and expectations around traditions and more. We might find we have trouble sleeping, focusing, experience diet fluctuations and want to avoid it all and just hibernate! While that may sound enticing, the best thing you can do is just the opposite -– stay active and engaged in relationships and activities that make you happy. Or as we say at Pace of Mind Therapy, “calm your mind, energize your body.”
It’s important to note though that for millions of individuals, the limited sunlight in winter causes changes in the brain leading to lower levels of serotonin, a chemical in the brain that impacts mood. Those suffering what is referred to as Seasonal Affective Disorder (SAD) report feeling depressed, tired, have less energy and may want to isolate, among other things. If you are someone who experiences this, there are evidence-based treatments that can alleviate your symptoms and help you feel better such as talking to a therapist. Other effective treatments include improving exposure to sunlight, using light therapy and if needed, taking anti-depressant medication.
Pace of Mind Therapy asked our guest professionals from group walks that focused on topics ranging from nutrition to sexual health to general self-care and mindfulness for special tips and suggestions for smiling and feeling good throughout the winter. Here they are:
LAUGH - “Laughter burns calories and tones stomach muscles, laughing with friends is a proven way to prolong life, “says comedian and MT Nesters Podcast producer Felicia Madison. I never thought about laughing as exercise but Felicia does! Her “laughercize” lunches and events feature up and coming and veteran comedians and are scheduled throughout the year at venues such as West Side Comedy Club in New York.
CUDDLE – “There’s nothing like a healthy dose of oxytocin and dopamine to chase away winter blues,” states Dr. Alyssa Dweck, MD, a practicing gynecologist in Westchester and co-author of three books focusing on sexual and vaginal health. She explains that both oxytocin which she refers to as the cuddle or love hormone and dopamine, the pleasure neurotransmitter, are naturally released during intimacy. “Make a beeline for the bedroom and boost your mood…naturally,” emphasizes Dr. Dweck.
EAT “GOOD-MOOD” FOODS – Certified Nutritionist Linda Fears, founder of goodfoodrx and former Editor-in-Chief of Family Circle and Group Editor of Martha Stewart Living also recognizes the powerful link between neurotransmitters, the brain and our moods. She explains that “since approximately 95% of the body’s production of serotonin – the feel-good neurochemical – is produced in the gut, what you eat directly affects how you feel.” Linda’s list of good-mood foods to help keep the winter blues at bay and lift your spirits include: blueberries, avocado, dark chocolate, eggs, salmon, walnuts, green tea, plain yogurt, dark leafy greens, lentils, chickpeas, broccoli, zucchini and coffee!
SAY GOODBYE TO CABIN FEVER – During the colder months, it is not uncommon to want occasionally to stay indoors and enjoy activities in the comfort of your own home. It becomes a concern when this becomes more frequent and there are signs of isolation and a lack of desire to interact with others. Getting outside, even for just a few minutes, and walking can help you feel better. Exposure to daylight combined with endorphins released during exercise can boost your mood. Add to this the ability to talk to a therapist during a walk and you have a potent combination for battling cabin fever and isolation!
Hopefully, one or more of these suggestions will help you put your best foot forward this winter and feel good!
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UPCOMING GROUP THERAPY PROGRAMS - In January, Pace of Mind Therapy is facilitating lunchtime and evening groups based on interest for women in transition (empty nesting and/or careers) and women who are separated and/or divorced. The groups will be offered in our new offices in New York City (1115 Broadway - 25th street) and in Westchester.
If you are interested in groups and/or the individual walk/run and talk sessions, please reach out to me.