Podcast Summary
Managing Holiday Stress and Loneliness: During the holiday season, practice self-care, seek support, and maintain a positive outlook to cope with potential stressors and feelings of loneliness. Access free therapy resources for additional support.
The holiday season, whether spent in the company of others or alone, can present unique challenges. It's important to be aware of potential stressors and equip ourselves with tools to manage our reactions. This year, with the added complications of the pandemic, feelings of loneliness and sadness may be heightened. However, there are ways to cope, such as seeking support, practicing self-care, and maintaining a positive outlook. During this workshop, we discussed seasonal affective disorder, managing loneliness during lockdown, and setting positive goals for the new year. Remember, it's okay if this holiday season doesn't meet your expectations, and it's important to be gentle with yourself. Together, we can support each other in thriving, not just surviving, by providing access to free therapy resources.
Strategies for Coping with Winter Blues: Staying busy, taking a vitamin D spray, using Himalayan salt lamps, and finding what works best for you can help manage winter blues and Seasonal Affective Disorder (SAD).
During the long, cold winter months, many people, especially those with a history of mental health issues, may experience increased lethargy, sadness, and even depression, a condition known as Seasonal Affective Disorder (SAD). The shorter days and lack of sunlight can disrupt our melatonin levels and circadian rhythms, leading to feelings of rejection and low mood. While SAD affects about 1 in 15 people, everyone can benefit from coping strategies during the winter months. One person shared how they manage by staying busy, taking a vitamin D spray, and using Himalayan salt lamps to create a warm and comforting environment. It's important to remember that everyone's experience is unique, and finding what works best for you may involve trying different things. Overall, the winter months can be challenging, but with the right strategies, it's possible to find joy and happiness in the present moment.
Creating a cozy space to beat SAD: Declutter, use warm lighting, soft music, aromatherapy, stay warm, use a light box, change schedule for natural daylight, prioritize mental health
Creating a comfortable and warm environment can help combat seasonal affective disorder. Decluttering, warm lighting, soft music, and aromatherapy with incense or essential oils can make a significant difference. Staying warm with hot water bottles or electric blankets, wearing slippers, and taking warm baths before bed can also promote better sleep. Consider investing in a light box or an alarm clock that simulates natural daylight to help regulate your circadian rhythm. Changing your schedule to get outside for natural daylight and exercise in the morning is also important. Speak to your colleagues and managers about taking meetings on a walk to prioritize mental health and break up long hours spent at your desk. Remember, prioritizing your mental wellbeing is crucial during these challenging times.
Taking care of mental health during challenging times: Seek help, establish a morning routine, set boundaries, and practice self-care to improve mental health during difficult times.
Taking care of your mental health is crucial, especially during challenging times. If you find yourself struggling to start your day or feeling overwhelmed, it may be a sign that you need to make some changes. Don't hesitate to seek help, such as cognitive behavior therapy, which has a strong evidence base for treating conditions like seasonal affective disorder. Establishing a morning routine, including practices like meditation, exercise, and journaling, can help set the tone for the rest of the day and provide a sense of structure. It's important to remember that just because you can do it all doesn't mean that you have to. Setting boundaries and choosing tasks that truly make a difference can help prevent burnout. Finally, finding ways to incorporate self-care practices into your daily routine, even if it means waking up earlier or asking for support from loved ones, can make a significant impact on your overall well-being.
Dedicate an hour daily for personal growth: Wake up earlier for introspection, accept current circumstances, plan for future, find balance, practice acceptance and commitment therapy, focus on self-care and inner growth
Personal growth and development can be achieved through dedicating an hour each day towards it, regardless of the specific time. The "5 AM Club" encourages waking up earlier, but the real focus is on the hour before your normal wake-up time. This time can be used for introspection, acceptance of current circumstances, and planning for the future. Winter months, often filled with changes and challenges, are an opportunity to slow down, rest, and regroup. It's essential to find balance and acknowledge that everything in life is cyclical, including good and bad emotions. Practicing acceptance and commitment therapy can help in this process by promoting mindfulness and problem-solving. Instead of seeking comfort through external means like shopping or overeating during the winter months, try focusing on self-care and inner growth.
Identify the root causes of emotions leading to unhealthy coping mechanisms: Recognize underlying emotions, explore ways to address them, and focus on what's within your control for healthier coping strategies
Acknowledging and addressing the underlying emotions that lead to coping mechanisms like excessive drinking, eating, or shopping is the first step towards making positive changes in your life. These behaviors, while providing temporary distraction, don't bring lasting joy or fulfillment. By identifying the root causes of these feelings, such as sadness, despair, or anxiety, and exploring ways to address them, you can begin to find healthier and more sustainable ways to cope. Additionally, focusing on what is within your control, as opposed to things outside of your influence, can help reduce anxiety and provide a sense of empowerment. By prioritizing aspects of your life that you can impact, such as your health, career, and relationships, you can reduce unnecessary worry and invest your energy in areas that bring you joy and fulfillment.
Focus on what you can control: We can't change others' perceptions, but we can prioritize self-care, exercise, and kindness to ourselves and others.
We can only control our decisions, habits, and actions towards being the best version of ourselves. External factors, such as other people's opinions, are beyond our reach. It's essential to understand this distinction, especially in today's world where social media pressure can be overwhelming. Our focus should be on what we can influence, like prioritizing self-care, exercise, and being kind to ourselves and others. We cannot change how others perceive us, and trying to do so can be detrimental to our mental health. Instead, we should hold space for those struggling and lead by example. Remember, there are things within our control that can make a difference, like focusing on our well-being and inspiring positive change in others.
Listen and understand without fixing or advising: Listen and understand someone's struggles without trying to fix or give advice, assess emotional bandwidth, and acknowledge feelings of loneliness while promoting physical touch and human connection
When supporting someone going through difficulties, it's crucial to listen and understand without trying to fix or give advice. Overextending can lead to emotional drain, so it's essential to assess your emotional bandwidth before engaging in deep conversations. Additionally, the importance of physical touch and human connection, especially during times of isolation, cannot be overstated. Physical touch releases oxytocin, the "cuddle hormone," which positively impacts mood and overall well-being. While work or other distractions might be used as coping mechanisms, it's essential to acknowledge and address feelings of loneliness rather than avoiding them.
Scheduling social activities and self-care: Make time for friends and loved ones by scheduling social activities, and prioritize self-care to improve overall well-being
Prioritizing social connections and self-care is crucial for maintaining mental and emotional well-being, especially in today's fast-paced world. Many people, including myself, often get so engrossed in work that we neglect social connections. However, scheduling social activities into our diaries, just like we would a work meeting, can help ensure we make time for friends and loved ones. Small actions, such as sending a card or flowers, or even a regular voice or video call, can go a long way in strengthening relationships and improving our own happiness. When life gets overwhelming, setting aside time for self-care and reflection can also be beneficial. Remember, it's important to find a balance between work and social connections, and to prioritize the things that truly matter for our overall well-being.
Lockdowns intensify relationships: Lockdowns can amplify relationship intensity, but require self-reflection, self-confidence, and therapy for informed decisions.
Lockdowns can intensify relationships, leading to transformative experiences, but also bringing out challenges and difficult decisions. The speaker shares how her relationship became incredibly intense during the first lockdown, leading to personal growth, but also revealing cracks in the relationship. She acknowledges the fear of being single and the uncertainty of whether to continue the relationship or not. The speaker emphasizes the importance of self-esteem, self-confidence, and trusting one's instincts when making relationship decisions. She encourours seeking therapy to help clarify feelings and make informed decisions. Overall, lockdowns can amplify the intensity of relationships, but also require careful consideration and self-reflection.
Recognize and address unhealthy relationships: During the holiday season, prioritize self-care and communication to manage unhealthy relationships. Set boundaries and have open discussions with loved ones using 'stroke and push' approach.
It's important to recognize and address relationships that aren't serving us positively, even if it means letting go out of love. Additionally, during the holiday season, some people may find themselves feeling trapped or distressed in family environments despite being surrounded by loved ones. To manage these situations, setting boundaries and having open discussions with family members outside of celebratory events can be helpful. A concept called "stroke and push" can be used to approach sensitive topics with loved ones in a constructive way. Overall, it's essential to prioritize self-care and communication in all relationships, especially during the holiday season.
Expressing appreciation and acknowledgement improves relationships: Appreciating loved ones through 'stroking', 'I' statements, gratitude, and mental health prioritization promotes positivity and self-compassion in relationships.
Expressing appreciation and acknowledgement towards loved ones can significantly improve relationships. This can be achieved through "stroking" or acknowledging the good things they do, using "I" statements to set boundaries, and reflecting on the year in a compassionate way. The discussion also emphasized the importance of gratitude and recognizing the high points of the year, even during challenging times, as a means of promoting positivity and self-compassion. Additionally, prioritizing mental health and well-being can lead to personal growth and transformation.
Overcoming Challenges: Personal Growth in 2020: Prioritize mental health, reflect, set achievable goals, make them SMART, and use challenges as opportunities for growth.
The challenges of 2020, including the coronavirus pandemic, have presented opportunities for personal growth and self-improvement. The speaker emphasizes the importance of prioritizing mental health, reflecting on past experiences, and setting achievable goals for the future. She shares her own struggles with chronic pain and workaholism, and her goals for next year include nurturing relationships, mastering pain, and living a more balanced life. The speaker also encourages making goals specific, measurable, attainable, realistic, and time-limited, and making them part of one's lifestyle and routine to increase the chances of success. Overall, the discussion highlights the importance of using difficult times as opportunities for growth and self-improvement.
Finding joy in daily actions and relationships: Nurture relationships, set boundaries, find new ways to connect, and rethink traditions for a fulfilling holiday season
Focusing on small, daily actions can lead to significant improvements in various areas of life. The speaker emphasized the importance of nurturing relationships and setting boundaries to ensure quality time with loved ones. Even amidst challenges and restrictions, finding new ways to connect and have fun can bring joy and fulfillment. The speaker also encouraged rethinking traditions and considering healthier alternatives to bring about positive change. While the holiday season may feel different this year, it's an opportunity to find new ways to celebrate and connect with others.
Self-care, Connection, and Honesty during the Holidays: Practice self-care, connect with loved ones, disconnect from technology, check-in on each other's wellbeing, and be honest about feelings during the holiday season for personal growth and overall wellbeing.
Key takeaway from this session is the importance of self-care, connection, and honesty during the holiday season and beyond. The speaker expressed gratitude for the audience's participation and emphasized the need to disconnect from technology and connect with loved ones. They also encouraged everyone to check-in on each other's wellbeing and be honest about their own feelings. The upcoming year is anticipated to be exciting, and the group will continue to support each other throughout. So, take this holiday season as an opportunity to rest, recharge, and strengthen your relationships. Remember, self-care and connection are essential for personal growth and overall wellbeing. Wishing you all a very Merry Christmas and a Happy New Year!
