Theresa Goff, LCSW
Wow! That was fast! Yes, I say that every year. So how did we do with our 2018 goals? Did anyone succeed in starting a positive new habit? How about initially making progress only to abandon efforts when it became too overwhelming? Yeah, me too.
Change can be hard, life can be fast and sometimes even chaotic. No need to get overly discouraged, because it doesn’t have to be that way. Instead, let’s focus on what’s needed for a successful 2019 reset.
If we take the time to reflect or evaluate what got in the way of meeting a personal goal or changing a habit we often find it’s something in our every day, self-care routine that didn’t get enough attention and eventually tripped us up. It’s not uncommon for people to struggle with the winter blues during this time of year especially when we fail to prioritize our individual self-care.
In order to successfully execute plans for our goals we all need:
- Sleep- regularly get a good night’s sleep
- Good nutrition – Be aware of the quality and quantity of food in your diet
- Physical exercise- Aim for a minimum of 30 minutes, three or more times a week. If that’s not realistic then just do what you can. Something is better than nothing.
- Minimal use of alcohol, caffeine, tobacco, and sugar.
Fortunately, there are ways to get motivated and back on track. If you’re feeling down or blue, here are some tried and true ideas to help lift your mood.
- Embrace the cold weather and learn ways to appreciate some of the activities it has to offer.
- Most of our vitamin D comes from the sun, so if necessary take supplements to ensure you’re getting an adequate dose.
- Move your body and eat smart
- Maximize light when inside by opening drapes/blinds.
- Take time to help others.
- Spending time in nature can have the benefit of improving focus, mood and lowering stress. The sights, sounds, and smells of nature can be quite calming.
- Socialize with friends and family is especially helpful as a preventative.d
- Keep your mind active with a new hobby.
- Listen to music
- Establishing a routine is not only healthy, but it’s also crucial when navigating depression or anxiety. A daily routine prevents you from having to think too much at a time when your brain isn’t at peak capacity.
- Replace negative thoughts with more neutral ones
If you need professional support, JFS is here for you with one of our highly qualified mental health counselors. Click HERE to view a list of all of our counselors and schedule an appointment at 804-282-5644.
Belle says
Dear Theresa,
I hope this reaches you. I am unable to make my appt.. today. I had a bout fo gastrointeritis (sp) on Friday, when to the emergency room on Sat., = dehydration. My brother and sister-in-law came down and brought my here in Lottsburg, their home. I am feeling better, but they think (they are the drivers) I should stay here another day or too doe to the heat. My house in Richmond is not very cool these days. I’m starting to eat regular food. I have medication to take but thankfully76 don’t need to use it very often.
Again, sorry to miss my appointment. I’ll see you in two weeks unless you have something sooner for me.
I’m sorry to miss my