HCML’s Post

With #BlueMonday just around the corner - 5 Ways to Beat the #Winter #Blues The cause of Seasonal Affective Disorder #SAD isn’t exactly known, but it’s thought that the lack of #sunlight disrupts #circadian rhythms and levels of #melatonin and #serotonin. While symptoms vary, sleep is commonly compromised, leading to sluggishness and sometimes feelings of hopelessness. Some otherwise stable people may get SAD, but it often hits people who are already in therapy and can exacerbate existing problems. SAD is closely related to the winter blues. But while the blues can come and go, SAD is more constant and upends daily functioning. The pattern goes something like this: The days are shorter. It’s cold outside. You’d rather #hibernate, maybe binge-watch shows, possibly eat unhealthy food. You end up not going to gym or wanting to be around people. It’s hard to break out of any pattern, particularly when you lack energy, but here’s how to navigate and possibly stave off the winter downtimes. 1. Take a Proactive Attitude Winter is not a surprise, so prepare before it arrives with anything that makes you feel better. Try to build a #buddy system - or a #team. It builds in a sense of obligation when you involve others, and it creates a #support system. 2. Increase Your Dose of Vitamin D Less exposure to sunlight means the body makes less #vitaminD, which helps regulate serotonin levels. You can take a supplement—the daily recommendation is 400-800 I.U.—but there are also a number of vitamin-rich foods you can add to your diet, such as fortified orange juice, tuna, eggs, and, one of the biggest sources, mushrooms. 3. Stick to Your Schedule When the short, dark days descend, it’s easy to get off track, whether it’s eating healthy, exercising, or getting enough sleep. 4. Brighten Things Up One treatment option for SAD is light therapy. Exposing yourself to a bright light, via a box or lamp, mimics natural light, and has been shown to greatly improve symptoms. 5. Take the Long-Term View While SAD can leave you feeling lazy—and guilty—it’s important to be gentle with yourself. Remind yourself that the depression happens not because of a personal flaw, but because of brain chemistry.

Feeling the winter blues? ❄️ You might be experiencing Seasonal Affective Disorder (SAD)—a type of depression triggered by shorter days and less sunlight. Here are some tips to help you combat SAD and brighten your winter: ☀️ Get sunlight daily: Spend time outdoors or near a bright window to soak up natural light. 💡 Try light therapy: A lightbox can mimic sunlight and improve your mood. 🥗 Eat nourishing foods: Focus on omega-3s and colorful veggies for a mood-boosting diet. 💊 Take Vitamin D: Supplementing with Vitamin D3 can help offset the lack of sunlight and support both your mood and immune system. 🏃♀️ Stay active: Exercise boosts endorphins, helping fight feelings of sadness. 🧘 Prioritize self-care: Mindfulness, relaxation, and spending time with loved ones can make a big difference. If you’re struggling, it’s important to reach out for help. A healthcare professional can offer valuable support. 💛 Don’t let SAD take over this winter—save and share these tips with someone who might benefit! 🌟 #SeasonalAffectiveDisorder #WinterWellness #MentalHealthMatters #SelfCare #LightTherapy #VitaminD #HealthyLiving #BeatTheBlues #WinterHealth #AskDebbieThePharmacist 💊🥗💚

Did you know that sleep deprivation can be linked to stroke, heart disease, obesity and mood disorders? Read our blog to discover more about the physical and mental repercussions of sleep deprivation, and advice for those struggling with insomnia: https://lnkd.in/ed8KW7F4 #Insomnia #SleepHygiene #SleepHealth

Managing menopause is possible! If you or someone you know is struggling through this time of life, join Fondy Tam (Abundance Mindset Coach) and I in our masterclass series below. We start June 14, 2024! See details below!

Do you ever experience some of the following symptoms in the colder months of the year? * Feeling more SAD, DOWN * Low MOOD * Low ENERGY * Crave more CARBS * OVEREAT * More IRRITABLE * Feel HOPELESS or WORTHLESS * LOSE INTEREST in things you would USUALLY ENJOY * Struggle with SLEEP * Have more NEGATIVE THOUGHTS than usual If YES, you may have ‘SAD’ (Seasonal Affective Disorder). The MAYO clinic describes SAD as: ‘A type of depression that's related to changes in seasons — SAD begins and ends at about the same times every year. If you're like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. These symptoms often resolve during the spring and summer months. Therefore, here are some quick tips to help to prepare and support you for this upcoming Autumn/Winter. 1. GET NATURAL LIGHT. Make sure you have exposure to natural daylight as much as possible to get your Vitamin D boost (helps with your sleep and mood). Sit/work by the window, get out in the garden and/or go for a walk when possible…… Even when cloudy you will still reap the benefits. * Invest in a LIGHT THERAPY BOX if need be. Purchase one now in preparation. The mornings are already getting darker. 2. Make sure you KEEP YOU NUTRITION IN CHECK. Eat regular, well balanced meals throughout the day and stock up on foods rich in VITAMIN B12 and VITAMIN D; as both promote the production of SEROTONIN (the happy hormone). * Consult your doctor and seek guidance if you feel you require supplements or seek out a qualified nutritionist for further advice on food/meal ideas (I know a great one if you need details). 3. KEEP CONNECTED. Make a conscious effort to plan in social connections EACH WEEK. Start booking people in advance now, as we can tend to go within ourselves when feeling down and close the doors to social events. When really, you know how good it feels after you have connected with others. A trip to the movies, friends’ round for dinner, a coffee and walk, a trip down to the local … I hope the above HELPS you! 🙏 ** FREE PHONE CONSULTATIONS AVAILABLE ** #hypnotherapist #nlp #eft #sad

Get a FREE Gut Health Guide to keep you on track! DM or comment " YES Please" 🌟 😁 fact: Your gut is sometimes called your "second brain" because it has its own nervous system, known as the enteric nervous system, which contains over 100 million nerve cells! This means that your gut and brain are deeply connected, and what you eat can directly affect your mood, energy levels, and overall well-being. A healthy gut supports better digestion, immune function, and even mental health, highlighting the importance of good nutrition for both your body and mind. #guthealthmatters #mindfulshopping #growyourfood🌱🌱 #holistichealthandwellness #betterdigestion

𝗕𝗲𝗮𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗪𝗶𝗻𝘁𝗲𝗿 𝗕𝗹𝘂𝗲𝘀 Feeling the effects of darker days and colder months? You might be experiencing Seasonal Affective Disorder (SAD) or its milder form, the “Winter Blues.” Here are some top tips to help boost your mood and energy levels this winter: 🌞 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 𝘆𝗼𝘂𝗿 𝗰𝗶𝗿𝗰𝗮𝗱𝗶𝗮𝗻 𝗿𝗵𝘆𝘁𝗵𝗺: Maximise daylight exposure with a morning walk, use light therapy, and reduce artificial light at night. 🥦 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘀𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗵𝗮𝗯𝗶𝘁𝘀: Eat nutrient-dense foods, establish an exercise routine, and limit fast or processed foods. ☀️ 𝗗𝗼𝗻’𝘁 𝗳𝗼𝗿𝗴𝗲𝘁 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗: Consider testing your levels and boosting intake with fatty fish, egg yolks, or supplements. 👩⚕️ 𝗦𝗲𝗲𝗸 𝗽𝗿𝗼𝗳𝗲𝘀𝘀𝗶𝗼𝗻𝗮𝗹 𝗵𝗲𝗹𝗽: A doctor can diagnose SAD and recommend effective treatments such as light therapy, antidepressants, or Vitamin D. For similar wellbeing resources to support your workplace, check the link in the comments below. #WinterWellbeing #MentalHealth #WorkplaceWellbeing

Obstructive Sleep Apnea (OSA) is more than just disturbed sleep—it’s a condition that can seriously impact your heart, hormones, and mental well-being. For men, the stakes are even higher, with increased risks of heart disease, diabetes, and mood disorders. Discover how addressing OSA can lead to better health and a more energized life. 💪 Read the full article here: https://buff.ly/3Z7kRGY

HAPPY SELF-CARE SATURDAY Seasons are changing & starting tomorrow, we will experience less sunlight throughout the day. So let's start talking about Seasonal Affective Disorder (SAD) and a few tips to help prevent these symptoms that can occur in about 5% (10 million) of the adult population with an increased risk for those already living with depressive disorders. There are many natural ways to help prevent seasonal affective depression: SUNLIGHT: Get as much natural sunlight as possible, especially in the morning. You can also use a light box to simulate sunlight exposure. EXERCISE: Regular exercise, especially outdoors, can help relieve stress and anxiety, and boost your mood. DIET: Eat a healthy, balanced diet, and consider adding vitamin D. Complex carbohydrates combined with protein may also help increase serotonin levels in your brain. SLEEP: Try to normalize your sleep patterns by going to bed and waking up at reliable times each day. SOCIALIZE: Spend time with friends and family, and plan fun activities. AVOID ALCOHOL: Alcohol is a depressant, and excessive consumption can make depression, anger, or hopelessness worse. BE MINDFUL & DEMURE: Try to be present and mindful throughout your day and Be Intentional To Enjoy Every Moment♥️♥️ #HelloNovember #SelfCareSaturday #YouMatter #ThereIsOnlyOneYou #LetsTalkMentalHealth #SeasonsChange #SeasonalAffectDisorder #LetsTalkAboutIt #VeronicaDavisTherapist #LPCServicesMobileAlabama

HERES WHY ANXIETY SHOULD NOT BE TAKEN LIGHTLY: Anxiety messes up not just your mood but your system internally. 4 Ways how Anxiety turns into diseases- 🩻 Gut-Brain Connection: Anxiety disrupts the normal digestive system. 🩻 Cortisol Overload: Anxiety weakening your immune response by cortisol spike  🩻Blood Pressure: Constant Anxiety increases the risk of heart disease 🩻Muscle Tension: Anxiety results in insomnia or poor-quality sleep. Take Charge of Your Health Today! Book my free strategy call today at www.deepakjaswani.com #anxiety #hearthealth #diseases #immunity #sleep #insomania #therapist #MentalHealth #anxietybreakthrough #anxietyreliefexpert #anxietyrelief #energyhealing #quantumenergyhealing #subconscioushealing #OvercomingAnxiety #StressManagement