Getting Help for SAD and January Depression

If you've tried the tips we've been talking about this week and nothing seems to help, you may have Seasonal Affective Disorder (SAD) or a clinical depression. Consult your physician or a specialist in psychological disorders for constructive input about these conditions.

A diagnosis of SAD may be made when your mood, energy level and motivation are all down during the winter months. Several techniques can help you cope with this disorder: (1) get out into the sun, preferably for at least one hour per day of natural light; (2) keep your home window coverings open to the light and your office well lit; (3) if your symptoms continue, your physician may prescribe photo therapy with a special light, typically for an hour a day.

If your despair continues, or you have the signs and symptoms of clinical depression, see a psychologist or psychiatrist for evaluation and treatment. You will benefit from a professional's input as you learn to challenge your negative thoughts and gain skills to manage your feelings. Your doctor can discuss with you whether antidepressants will be of assistance in your treatment plan.

For more information about coping, click on the post title above to be linked to our website, www.HerMentorCenter.com and How to Manage Depression Short of Having Octuplets. And plan to stop by next week as we go over the steps for creating a set of realistic New Year's resolutions that you and other Sandwiched Boomers can achieve.

Optimize Your Opportunities after January Blues

Not only are we into a new month and a new year, but also into a new decade. What will the '10's bring for you? Now is the time to set the tone for this time in your life.

Turn crises into challenges and challenges into opportunities. Don't become overwhelmed. Instead, use this time to research things you want to do and changes you want to make. Remember that although you can't control what happens to you, you can control how you handle it. Think about the consequences of your decisions before you make a change. If you are unhappy with your current job, consider what you can do to make it more interesting and engaging.

Express gratitude for what you have. It may sound simple, but as you've heard many times, "Happiness is not having what you want, but wanting what you have." What are the things and people in your life that you are grateful for? You'll find that when you increase your awareness of these positives, you'll be less likely to experience feelings of hopelessness and helplessness.

Look outside yourself to those in need. Studies have found that when you perform acts of kindness and giving to those who have less, you feel happier yourself. Around the holidays numerous organizations sent out requests for financial donations but all year long they need volunteers to help staff their programs. Consider what best fits your interests, abilities and schedule - then make your contribution with your feet.

To cope with financial issues, make plans that won't further impact your budget or credit card debt. In the current recession, many families are enjoying activities such as potlucks with friends, visits to local museums, taking daylight walks, borrowing a good book from the library. Make it a game to be creative in your quest for low-cost entertainment.

For some pointers on how to encourage and express gratitude, click on the post title above. It links you to our article, Five Steps to Gratitude Despite a Tough Economy, found, among others helpful to Sandwiched Boomers, on our website, www.HerMentorCenter.com.

Being Resilient after January Blues

Just as Janus, the Roman god of doorways, had two faces, one looking back and one forward, you too have the ability to make choices for your future, using the wisdom you have gained in your past.

Draw on your strengths. What worked for you before when you were feeling miserable? What core values served as your guide as you coped with frustrations and disappointments? Use these again as you face challenges in January and watch your resiliency come to the forefront. Don't hesitate to call upon the resources that are there for you.

Notice the control you do have over how you feel. When you change your thoughts from negative to positive ones, see how your emotions change. Make a decision to spend less time worrying and more counting your blessings. Instead of holding on to the family conflict that boiled up over the holidays, let go of your resentments and anger. When you begin to forgive, you stop feeling sorry for yourself and become more optimistic.

Identify activities that serve to reduce the stresses in your life - then include them in your schedule. If you're a Sandwiched Boomer, these can range from arranging for someone to help you with childcare or eldercare responsibilities to setting aside some time to sit down and listen to music, read a good book or just do some deep breathing. Get in touch with your spiritual connections for balance and grounding. When you are feeling relaxed and authentically free, you'll be better able to cope with the hassles you face this winter.

Get support from your family and friends. It was easier to connect during the holiday season, but make an effort to follow-up with your social network in January. Share your concerns with them and see if you gain a fresh viewpoint or validate your feelings. New support and discussion groups generally begin after the New Year and classes at local community colleges do as well. Reach out and join to gain insight and perspective. And don't forget to spend some time with friends just for the plain fun of it - laughter is a great tension reliever.

To read more tips on creating a positive outlook, even during the month of January, click on the post title above. It links you to our website, www.HerMentorCenter.com and our article, How Boomers Can Sing Rock and Roll Instead of the Blues.

Take Care of Yourself after January Blues

Are you already experiencing winter blues and frustrated with yourself for not doing what you set out to do this year? Today we'll look at how to better take care of yourself in 2010 and next week, we'll give you more help in keeping your New Year's resolutions.

Begin with some honest self-reflection. What is currently disturbing you the most? What do you feel good about? Consider both your physical and emotional reactions. Once you are aware of the real problems, you can begin to identify possible solutions and map out a plan to implement them.

Be realistic in your expectations as you set New Year's resolutions you are likely to achieve and goals you can accomplish. You may need to scrap your original list and come up with less grandiose aspirations. Don't beat yourself up for falling short of promises you made to yourself that were out of your reach. Who hasn't made mistakes? Take it one day at a time as you revise and come up with a Plan B.

Commit to an exercise plan that you will continue. Physical activity can release endorphins, reducing your level of stress. Studies have shown that 30 minutes of brisk walking reduces depression for several hours. A regular exercise routine also plays a part in achieving weight reduction and better sleep patterns. If possible, include some outdoor daytime exercise to take advantage of the natural light outside.

Establish eating habits that incorporate nutritious foods in well-balanced meals. During the holiday season, women can gain an average of five to seven pounds. Now get back to a healthier diet and smaller portions. Leafy green vegetables with their high levels of folic acid and oily fish, with vitamin B-12 and omega-3 fatty acids can play roles in maintaining an upbeat mood. Foods such as Brazil nuts are rich in selenium, needed to produce serotonin.

And click on the post title above to read about Five Ways Sandwiched Boomers Can Think Positive in Tough Times on our website, www.HerMentorCenter.com.

Do You Have the January Blues?

Feeling down in the dumps now that the holidays are over? If you're hoping for something uplifting on these dreary days and cold nights, you're not alone. T.S. Eliot may have said in The Waste Land that "April is the cruelest month," but studies have found that for the majority of Americans January is the most depressing month of the year, with the 24th being the worst day.

You may have experienced several of the reasons for these negative feelings and behaviors yourself. Your eager anticipation for the holidays is over, possibly replaced by the realities of a celebration that didn't live up to your expectations. Your clothes are tight from the extra pounds you put on from parties and your sweet cravings. Your loved ones are gone and you're feeling disillusioned and lonely. The weather is dreary with little chance of a break for several months. By the end of the first week of January, one-third to one-half of you have already caved in on your New Year's resolutions, leaving you feeling disappointed and frustrated. The credit card bills have arrived and you realize you spent more than you had planned. And while you may not have noticed the short days and long nights in December because of all the holiday lights, now it is painfully obvious that winter is clearly here.

For some 10% to 20% of Americans, winter depression is exacerbated by SAD, Seasonal Affective Disorder, which is brought on by the reduction in sunlight and the brain's response to this underexposure. For Sandwiched Boomers, stressed between caring for growing children and aging parents, these extra pressures may be an even greater strain this month.

Tune in all week for tips to help you deal with the January gloom and focus on the opportunities open to you. And click on the post title above to take you to our website, www.HerMentorCenter.com, and the article, 6 Ways to Manage Common Unhappiness. It will give you some techniques to get started.