Month: January 2021

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

It’s no secret: This time of year can be hard. The excitement of the holidays has passed, and opportunities to spend time outside feel scarce. On top of that, the pandemic continues to restrict our social interactions. If you notice yourself feeling like you are experiencing low energy, excessive sleeping, feeling anxious, sluggish, or depressed, or overeating, you are not alone. There’s a name for this: Seasonal Affective Disorder.

Research shows 4 to 6% of the U.S. population meets the criteria for this diagnosis, while up to 20% of us experience minor symptoms related to the change in seasons. Whether you meet that criteria or notice you just feel the winter blues, we have some steps you can take to manage the symptoms.

• Take care of your body – You’ve heard this time and time again, but there’s a reason for that – it’s true! Maintaining a healthy diet is critical for both our physical and mental health. We often seek comfort foods during the cold months, which is wonderful (in moderation). Make sure to get your fill of fruits, vegetables, and protein to boost your energy and your brain.

• Get moving – Not surprisingly, in the cold months we are much less likely to get out and get moving. Pull up an exercise or yoga video on your phone or bundle up and take a walk outside. Let those endorphins do their job against your blues!

• Sunshine, sunshine, sunshine – Research believes the decrease in Vitamin D is one factor that leads to seasonal depression. Although a trip to the beach is simply not an option for us in the Midwest, we still have opportunities to get some sun. Noon is when the sun is the strongest. Over your lunch break, go for a short walk outside or bundle up and play with your dog. Also, get your curtains and blinds opened up and let that sun shine in throughout the day.

• Let there be light – Do a little research on light therapy and talk to your doctor to see if it’s right for you. I have a family member who does light therapy each day to combat the winter blues. Research shows light therapy improved mood for 60 to 80% of those who tried it.

• Reach out – Finally, if you find yourself struggling with symptoms of depression and feel like you need additional support, therapy may be a good option for you. We have therapists at LSI ready to serve you, both virtually and in the office. Sometimes, we all need some additional support and we are happy to be that for you.[/vc_column_text][/vc_column][/vc_row]

[vc_row padding_setting=”1″ desktop_padding=”padding-one”][vc_column width=”1/1″][vc_column_text]By Anne Peters, LMFT

It comes without surprise – it looks like winter outside! It’s so common this time of year to feel cooped up inside. The excitement of the holidays has passed, and now we settle into the coldest time of year. But there are so many benefits to both us and our children to get outside and PLAY!

What are some of these benefits? First of all, being outdoors boosts our energy. A study suggests that spending just 20 minutes outdoors gives your brain an energy boost comparable to a cup of coffee (and we all need that, right?). Secondly, Seasonal Affective Disorder (SAD) hits hard during this time of year for many of us. Did you know spending some time outside, even in the winter, can help combat those effects? Finally, the chance to get outside with our kiddos makes for a wonderful opportunity for connection. This is a great time to make some memories. Here are a couple of ideas for activities you can do with your family outside!

1. Go for a snowy hike: If you have a favorite path you take during the summer, I encourage you to get out and explore it during the winter. Otherwise, pick a new place to explore, bundle up, and pack your sleds in case you come across the perfect sledding hill.

2. Build a snowman: Is there a more classic winter activity than building a snowman? Here’s a fun twist: Make no rules when it comes to your snowman! Do you want to build the biggest snowman you can? Do you want to build a tiny snowman family? A snowcat, even? The opportunities are endless. When I was a child, my friend’s dad built a giant bunny in the snow. This was probably at least 20 years ago, and I still vividly remember that memory.

3. Snow painting: Get some spray bottles, fill with water, and add a few drops of food coloring. That’s it! Then encourage your children to decorate your backyard or your snowman with some super fun colors.

4. Shovel for a neighbor: We know children seem to have an abundance of energy. Use some of that energy and teach them about acts of kindness by shoveling a neighbor’s driveway for them. You and your children can work as a team and talk with them about the importance of caring for one another. What a beautiful experience that would be.

Enjoy the snow! What’s your favorite winter activity?[/vc_column_text][/vc_column][/vc_row]