1. Keep moving
We all know that exercise is good for your health, but did you know that it is also good for your mental health? Exercise actually changes the chemical make up in your brain and balances the hormones that keep you sane. It can be hard to keep up an exercise regimen in the winter time (or to start one for that matter), but it can be done. If you enjoy your evening walk around the neighborhood, continue this tradition by driving to the closest superstore and walk for the same amount of time. If this does not work for you, walk around your house or up the stairs.  If walking isn’t your thing, get an exercise video series to work through.  If you do not have the money to invest in a series, look online to see what you can find.  This might take more effort, but it’s free!  You could also join a local gym, but don’t be surprised if it seems a little crowded in January.

2. Resist the sugar
The holidays can wreak havoc on our good intentions and normal routines. With all of the parties and cookie exchanges, we often eat a lot more goodies than we should. Now is a good time to step back and regain control over you eating habits. Not only will this benefit your waistline, it can also help you feel better. Sugar and other junk foods depress the immune system. Your body has to work hard to process these foods and the inflammation that they cause can even affect your mood. These foods can play tricks on us. At first you might even feel like they make you extremely happy.  Unfortunately, you will eventually crash mentally and sometimes physically. That afternoon soda might get you through the end of the workday, but pay attention to your energy level later on when you get home. Stabilizing your blood sugar throughout the day with good nutrition balance will pay off in the long run.

3. Supplements
Winter can be a hard time to get your daily vitamins through your diet. You should still strive to eat fruits and vegetables when you can, but be sure to take your multi-vitamin to fill in the holes. Some other supplements to think about in the winter include Vitamin D and Omega-3s. We naturally get Vitamin D through the sun, which is difficult when the sun is so far away from us from October to April. Vitamin D helps to boost the immune system which is always helpful. Omega- 3s are found in fish, flaxseeds, walnuts and eggs. Even if you eat some of these foods, you might benefit from a supplement during the winter months. Omega 3s can help decrease the inflammation in your body which can help with depression as well.

If you know that you are prone to depression in the wintertime, or just want to feel better in general, consider one or more of these tips and make your health a priority this winter. You can also make an appointment to speak with a HealthNet provider by calling a HealthNet location near you.

Post by Megan McDonald, CNM

If we have experienced any loss throughout the year, this time of year makes it feel like the loss comes back more intensely.  Thinking about the past holidays we spent with the loved one, the things they have missed since they have passed the many traditions that will seem different now with their loss and so on.  Everyone grieves at their own pace, so don’t let anyone tell you “you should be over it by now.”  Also keep in mind the first year of grief is the hardest part and as time goes by, it will get easier.

Financial stressors can also be related to this time of year, where we feel obligated to buy everyone a certain amount of presents or presents with the same monetary value.  Certain families draw names out of a hat so one person is only buying a gift for one individual instead of everyone buying for everyone.   There is no harm in telling family you just cannot do that this year.  There is no point in stressing yourself out financially buying gifts for others when that is at the cost of being able to pay your bills or having food in the home.  The Holidays were meant to be a giving time of year and it doesn’t necessarily have to do with gifts, it can also be giving of emotion and time.  Spend time with your loved ones, that will go the extra mile than the gift or gifts you buy them.

For others, it will be stressful because it is colder, not as much sun, lots of snow, stuck in the house because of the temperature/weather; and we fall into a seasonal depression during this time. The above mentioned does not help the seasonal depression any, rather makes it worse.  If you know that you experience seasonal depression, take a few minutes to make a list of things you can do to help you feel better.

Self-care is always important.  Some people say I cannot focus on myself because I have to be there for my family.  I understand that completely, but self-care does not equate to selfishness.  Self-care means you take the time for yourself a few minutes a day or once a week, to do something that makes you feel better.  I always use the example of a water pitcher in my sessions, where we are the pitcher and when we take care of others and their needs we are pouring from the pitcher, but what happens when the pitcher becomes empty?  Instead of taking a few minutes to fill up the pitcher for ourselves, we tend to keep pouring, waiting for that last drop or two to come out.  If you have something in your pitcher then that will allow you to give to others, but if you don’t it will make it much more difficult to take care of the loved ones around you.  If you are not okay emotionally, physically, and mentally, then how are you going to be there to take care of your loved ones?

This holiday season and winter of 2014-2015, take a few minutes to be nice to yourself.  If you are struggling with any of the above problems or need help getting through your trying moments, please call a HealthNet location near you to make an appointment with a Behavioral Health Therapist.

Post by Bhumi Bhavsar