Best 5: Fall Self-Care Habits: How I’m Keeping My Energy Up & Staying Resilient I Holistic Therapy

November 11, 2020 Taylor Hornbeck

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Best 5: Fall Self-Care Habits: How I’m Keeping My Energy Up & Staying Resilient I Holistic Therapy

Now more than ever is a great time to practice self-care and also how we can create nurturing, calm habits including healthy sleep and communication. I thought it may be helpful to share my top 5 self care tips and routine as lots of individuals are experiencing extra stress from the election, homeschooling, the ongoing pandemic and other everyday stressors.

1. Get up on time

If you consider yourself a night owl at the moment but want to start getting up early then I recommend practicing getting up early. Eventually your circadian clock will shift to match your habits. If you want to create more hours in your day by getting up earlier. The other benefits of getting up early are having quiet time to yourself before others are awake, you have time to do more self care practices so when you go to sleep at night you feel more fulfilled.

2. Drink a green smoothie

It’s important that we get our nutrition in but it can sometimes feel like you don’t have time. I have found that making my smoothies in bulk for the week and putting them in mason jars for easy access makes the goal of getting proper nutrients much more achievable.

3. Meditation

To me, meditation = medicine. I find that having time to meditate everyday is very valuable but during extra stressful times I try to make a commitment to meditate at least fifteen minutes per day. This gives me an opportunity to clear my mind. If it’s helpful for you I recommend breaking up the fifteen minutes into five minutes 3x a day. For instance, five minutes in the morning, afternoon and before going to bed to keep your mind cleansed throughout the day.

4. Journaling

I make sure to do at least one page of journaling per day. Journaling helps me to clear my mind by having everything written out on paper and organized. When I journal I also include a list of things I am grateful for. This helps uplift me and keep me focused on the positive. Another journal prompt I use is celebrating myself. This is a great tool for filling your emotional cup of self acceptance. As an example instead of saying “I am grateful for…” you would say “I did a great job at…” or “Good job (your name) when you did x, y, z. Practicing this will allow you to feel more centered and at peace with yourself. I have created The Holistic Planner Self-Care and Wellness Journal which includes a journal prompt per day as well as a daily habit tracker and daily gratitude section.

5. Exercise

Get up and move your body! This can be in whatever way you prefer, personally I enjoy running and lately I have explored getting back into dance through dance certification programs. Exercise is a great way to take care of your mind and body.

In closing I just wanted to share these tools with you and give you some practices you can apply to your life as we move into the period of Seasonal Affective Disorder and post election season. The important thing to remember is despite whatever may happen is that we can manage if we are taking better care of ourselves first. We can’t control most of what happens in the world however we can control how we show up in the world.

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I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips For Depression & Seasonal Affective Disorder

November 6, 2020 Taylor Hornbeck

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Holistic Therapy Tips For Depression & Seasonal Affective Disorder

As we near the time of Seasonal Affective Disorder (SAD) and depression I wanted to have a conversation around holistic tips to combat these subjects. Both of those subjects can overlap so ideally we need to keep working on our depression plans and also have a plan in place for when things feel extra overwhelming. It’s important that we know what to look for when it comes to Seasonal Affective Disorder. If you’re feeling symptoms such as low mood, isolated behaviours, difficulty sleeping or getting out of bed, irritability, or generally just feeling down you may be experiencing SAD.

Intentional Care

If you are experiencing the above symptoms then I encourage you to have a plan in place to deal with your symptoms. By no means does the plan need to be perfect because oftentimes people who experience SAD will struggle to manage. In an effort to not overwhelm you with all of the things you can do to manage your depression, I’m going to keep these tips short and sweet. Starting with a small plan will allow you to do what you can. You intentionally do something for yourself in an attempt to lift yourself up. Even when we are at our lowest energy point I believe that there are still small things that can help us. I’m not implying that we need to do everything however I believe it can be harmful when we tell ourselves that we can do nothing. An example of this is, if you are struggling to get out of bed everyday then I would encourage you not to give in to the temptation of staying in bed because it feeds the negative behaviours. Instead, I would encourage you to set a small goal of getting out of bed even if that means just moving to the couch. Small actions can go a long way overtime.

Optimize Your Energy

Having low energy is a major factor in both Seasonal Affective Disorder and depression. When you are experiencing low energy I would encourage you to spend the energy you do have on things that have a higher return for you. For example, if you in a period where your energy is low and making it to the couch was a lot for you and you can’t think about making food for yourself then try to reach for quick foods that will provide you with energy such as fruits, veggies, nuts, etc instead of foods that may be highly processed, high in sugar or have a lot of carbs. The highly processed foods will make you feel more depressed in the end. Reach for healthy and whole foods as much as you can to optimize the energy you possess at the time.

Give Yourself Permission to Rest

During the times where you feel low energy or low mood then give yourself the grace of allowing yourself to rest. It’s completely acceptable to rest when you feel like you need it. If you are feeling like you need downtime then give yourself permission to do that. It’s important that you don’t beat yourself up over this because rest is such a vital part of recovery in any aspect of life. Appreciate yourself and your body for trying to get you through an episode of Seasonal Affective Disorder or depression. It’s perfectly okay that your best in the moment may not be what you would choose as your best if you were having an ideal day. The more we talk down to ourselves the less progress we make to get ahead.

Seasonal Affective Disorder and depression are things that affect numerous individuals. There is nothing to be ashamed of while you are dealing with it. Accept how you are in the moment and know that you will get better but it doesn’t all need to happen in the moment. Take some pressure off yourself and allow yourself the grace of recovering in whatever way works for you. By following these tips you can help yourself feel better faster.

WATCH THIS VIDEO TO LEARN MORE:

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I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy For Seasonal Affective Disorder: How To Stay Emotionally Resilient

October 6, 2020 Brandi Jackson

Welcome to the most wonderful time of the year. In many places the weather is becoming cooler, the holidays are coming, the time of daylight hours will be shifting, the foods we eat are even within a transition. There’s a lot changes that come into play for most during the fall and winter months.

What About Your Mood?

Your mood is often more vulnerable during the fall and winter as the transition of time, season, daylight, sleep, holidays, and interpersonal relationship is all called into transition for most people. Your mood is likely to have more highs and lows with a great season of transition. We also must consider the current and real experience of COVID 19, Quarantine, Home Schooling, Election Season, and how that also impacts this fall and winter.

This is a big thought and question to ponder? How can you best stay healthy and safe? How can you thrive through this winter and minimize/ prevent your risk of Seasonal Affective Disorder?

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of Depression that is related to change of season and daylight, which effects mood and energy. You may find that you generally feel higher levels of depression and sadness during the window of SAD. The window where seasonal Affective Disorder is most prominent is during the months of November and ongoing through February depending on the person, stressors sleep patterns, nutrition patterns, and available support network.

Seasonal Affective Disorder Symptoms

Seasonal Affective Disorder has a distinct set of symptoms that usually overlap with Depression symptoms as well. Some of the symptoms that may be easier to self-monitor are listed below.

Increased experience of low energy and feeling tired often
Low interest to do the activities you previously enjoyed
Social Isolation and avoidance
Irritable mood and emotional sensitivity
Feeling hopeless or guilty
Difficulty concentrating
Low sex drive
Brain fog

Holistic Therapies For Seasonal Affective Disorder

Light Therapy: Seasonal Affective Disorder has been treated with light therapy in 2 primary ways, the first way is to open the blinds to allow natural light exposure to occur daily for natural vitamin D support which correlates back to mood management. You can also find light therapy lamps for daily light therapy practice indoors while at home or at your workspace.

Vitamin D Supplementation: Also taking Vitamin D in supplement form can be very helpful for maintaining a certain amount of vitamin D in your blood system as a baseline through the winter months. This helps maintain a preventative approach to keeping your vitamin D established at a certain level during the fall and winter season.

Exercise: Try to keep your fitness practice in good shape. Consider going for daily wellness walks, doing daily yoga or indoor cardio. Your body will naturally produce cortisol, serotonin, and additional endorphins that will naturally support your mood management and potentially prevent SAD or reduce impact of Seasonal Affective Disorder.

Support Circle: Reach out to friends, family during, and your natural supports during the SAD Season as much as feels appropriate for you to feel that your practicing healthy and supportive social interactions. Isolation is vulnerability when it comes to likely increase of depression symptoms. Humans are social creatures and without enough social interactions there is a posed risk for your sense of wellness.

Self Care: Having a winter self care practice is priceless! Be sure to look forward to updating your self-care routine as the seasons change and your routine is likely to change. You want to keep your self care practice as relevant to your present needs versus doing what may have been practical for the previous season.

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I hope you enjoyed learning about my favorite post-party detox strategies. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice for the winter season.

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Seasonal Depression: How to Take Back Control and Feel Good Right NOW! Ripped From Real Life

November 17, 2019 Brandi Jackson

Seasonal Depression: How to Take Back Control and Feel Good Right NOW!

As the weather becomes colder and the hours of daylight become shorter, you may feel increased seasonal depression. Has your doctor ever shared with you that you may have ‘seasonal affective disorder’? Have you ever felt the following symptoms during the fall, which worsen during the winter, and then conclude with the increased sunshine of spring? It is imperative you visit your healthcare provider or contact your therapist and do not diagnose yourself.

· Sadness and gloomy perspectives

· Agitation and irritability

· Anxiety and nervousness

· Isolating from others

· Low energy and fatigue

· Lack of interest in activities that once excited you

· Trouble relaxing and sleeping peacefully throughout the night

· Changes in your appetite, desire to consume carbohydrate, and weight

· Challenges with concentrating and focusing

· Social withdrawal and tendency to hibernate

Did you know that women are four times more likely than men to feel such symptoms? This is particularly true for younger women with a family history of depression who live further away from the equator (e.g., New England or Alaska). However, we cannot allow seasonal depression to affect our quality of life. It is time to take back control of our happiness and naturally feel better this holiday and winter season! In this article, we will discuss five tips to help you prevent and overcome seasonal depression this winter season. We also need to ensure we are taking the time to improve our health and wellness so that we may keep our immune system healthy to prevent winter illnesses.

Try incorporating these five self-care techniques into your morning and daily routine to start your day stronger and feeling even more fabulous.

Eat A Nutritious Diet Regularly to Boost Your Energy

Are you tracking your Mood Food Situation? Are you ensuring that you are eating local and organic produce to help you feel increased energy?

Rather than opting for a quick drive-through junk and processed food option, are you scheduling time to prepare nutritious meals with healthy ingredients? Not only would you become closer to your weight goals, you would also improve your energy and immunity. You will also be able to improve your concentration when you enjoy Whole Foods. Going mostly plant-based and consuming locally sourced organic foods that are in season can be easy. If you are unable to run to the store yourself, then consider the various options for grocery delivery. Be sure to include the following fruits and vegetables as part of your weekly grocery list:

Fruits

· Pears

· Apples

· Oranges

· Cranberries

· Pomegranates

· Tangerines

Vegetables

· Pumpkins

· Mushroom

· Spinach

· Broccoli

· Winter squash

· Sweet potato

Try these healthy recipes from my FREE “MAKE IT EASY” 7-day meal plan to help you enjoy eating healthier plant based meals this season!

Stay Hydrated

Are you drinking at least 8 eight-ounce cups of water daily? Try not to add sugar into your water. If you are looking for a more flavored water, then have you tried embracing a caffeine-free herbal tea for your morning or bedtime routine? Not only will help you help stay hydrated and healthy, you will also help increase your beautiful glow. If you find yourself tending to overeat and craving increased carbohydrates, then drinking more water and tea can help fill you up to reduce your desire to overeat. Perhaps, you could consider a ginger tea for those powerful anti-inflammatory and anti-oxidant medicinal properties to help soothe your threat.

Meditate and Relax

Have you tried lighting your favorite soy-based candle or applying your favorite scented essential oil? Aromatherapy can help invigorate your mood, especially when you are feeling the winter blues. Also, try meditating for at least five minutes every morning. Breath, relax, and try to help your mind and body awake. You can also meditate during the day to help alleviate any feelings of tension or stress.

Be sure you also practice daily gratitude. Conclude your day by journaling and reflecting on three detailed reasons why you are grateful and what went well during the day. Then, try to listen to a relaxing sleep story or sleep time meditation guide to help you focus and switch off your mind for a restful sleep. At least hours of sleep is essential for increased focus, a more positive mood, and a healthier metabolism.

Exercise Daily

Are you trying to exercise for at least ten minutes each day? Consider the following energizers to help you also get your steps in and stay in shape:

· 8 burpees or walking burpees

· 20 jumping-jacks or walking jacks

· 20 sit-ups

· 20 squats

· 2-minute jog in place

Have you considered ice skating, going for a walk or hike, dancing, skiing, or enjoying the other wintertime physical exercises with your friends and family? Not only would this be an excellent way for you to socialize and bond with your loved ones, but you would also be able to reduce your stress and achieve your health and wellness goals.

I hope you enjoyed learning tips to handle Seasonal Affective Disorder. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice for the winter season.

Glow in. Glow Out.

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You could also consider joining my Online Glow Fit Life Group Wellness Program. Each month, we will discuss ways for you to eat healthier, exercise better, decrease your stress more effectively, increase your energy daily, and track your progress along your journey towards a healthier and happier you. You could also consider signing up for your free ten-minute wellness consultation session to help you glow and live a happier lifestyle. Together, let’s use our Online Therapy and Wellness Coaching sessions to help you overcome your seasonal depression so that you may live your best life during this holiday season and to help you start fresh during the start of the new year.

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How to Master Seasonal Affective Disorder: 10 Tips for Life Recovery for Mental Health

November 28, 2016 Brandi Jackson

What is Seasonal Affective Disorder?

It's just about the time of year where symptoms for Seasonal Affective Disorder and "Holiday Season Depression" symptoms start to increase to a noticeable level for folks who may experience them.

Seasonal Affective Disorder usually begins during fall season but may become more pronounced mid-season due to building consistency of symptoms.

Symptoms to watch for:

This may appear as a general weariness, low energy, low frustration tolerance, isolative behaviors, sadness, feelings of loneliness, mood swings, tearfulness, agitation, overeating or eating less than normal or over sleeping or not getting restful sleep in general.

I wanted to share 10 tips to help you master Seasonal Affective Disorder and "Holiday Season Depression".

Watch the video below for an explanation of why the 10 tips are useful for symptoms or read the list below.

I hope you find these tips useful to take back your winter season with health and happiness. Share in the comments below any tip that you found helpful or please share a tip that is not included in the list.

Wishing you all the Best,

Brandi J.

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