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2/1/2024 0 Comments Sleep HygieneFebruary 2024
During the winter months, it is normal to feel less energized. Your sun exposure is reduced significantly and the cold weather creates a sense of hibernation in the environment. Being that we are naturally slowing down, I thought it could be advantageous to take some time to talk about sleep hygiene. Before we get into sleep hygiene, I think it’s important to acknowledge that sleep plays a large role in our ability to function as animals. In regards to our mental health, if we are not getting enough sleep it can make managing our thoughts and emotions much more challenging. But what exactly does healthy sleep look like? When thinking of the science behind sleep, it's important to know about our circadian rhythms. Biologically, our brain has a 24 hour clock built into it which has enabled us to evolve to optimize energy absorption and use. The brain picks up on the light cues from our environment which then helps us determine when we should go to sleep. Essentially, farm and hunt when the sun is out and sleep when it's not. Due to artificial light, especially blue light, our bodies can get confused as to when we should be slowing down and going to sleep. What we can try to reestablish is our body's understanding of the world around it. A few things one can do are, turn down the lights in whatever room you are in at the same time every night, remove blue light emitting technologies at least an hour before you want to be asleep and go to sleep and wake up around the same times, yes, even on the weekends. Another thing to consider is what our evenings look like in general. Are you completing a bunch of tasks when you could be slowing down mentally and physically? Do you stay up late watching anxiety creating TV shows? As I usually do, I invite you to think about what your evenings look like, especially your bedtime routine. Is there a pattern you can see in which you are inviting sleep into your night or does the word chaos come to mind? By creating a bedtime routine you're letting your physical being know that it is time to slowly turn off. A routine can also help create a sense of safety. Our biology wants to survive and if it does not feel safe, it will have a hard time falling and staying asleep. Using a routine can help your body see that things are safe in our environment and that we can completely rest. When thinking of a routine, see if you can add a scent or sound to the experience. We want to invite sleep into our night and by having a smell or song anchor us into that part of a day, we may find that our bodies tend to relax quicker, even when life feels chaotic. Some other things to consider are:
Until next time, Sofia Neves-Gilcher, MA, LPC Be Well Psychotherapy, LLC
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1/12/2024 0 Comments A Year of InvestmentJanuary 2024 We tend to think of the new year as a time to create resolutions and goals for the entire year. Although a lovely intention, oftentimes, those resolutions are connected to the “shoulds” of life; “I should lose ten pounds”, "I should read more” or “I shouldn't eat desserts”. However, like most things, our mindset is a huge puzzle piece in regards to outcomes. Let’s think about that more, how often have you started something new and the second you don’t do that thing you are flooded with self-criticism or shame and eventually give up? The pressure creates a negative experience and is therefore demotivating. Now, what if you were to begin to look at the changes you want to make in life as an investment in yourself? Can you notice how the intention of self-investment makes a change in your mindset and therefore the feeling shifts and your motivation for growth can change with it. It comes from a place of care and love rather than force and judgment. Another reason investing in ourselves can create a gentler approach to change is that it allows us to have a broader view of the choices we make. Instead of focusing on the misstep, we can see that overall we are making positive choices for our wellbeing. Like SMART goals, investing in ourselves should be manageable and realistic. A few great areas we can start to invest in our holistic health are nutrition, sleep, movement, creativity and connection. Below, you will find a few examples of self-investment that can improve your wellbeing.
Overall, I invite you to try and see yourself as a human who deserves to be taken care of or invested in. By making that small shift in your mindset you can reduce the chances of all or nothing thinking and giving up on the goal completely due to the shame felt when meeting that goal doesn't look exactly the way you think it should. Until next time, Sofia Neves-Gilcher, MA, LPC Be Well Psychotherapy, LLC December 2023
Like it or not, WINTER IS COMING and with it, symptoms associated with Seasonal Affective Disorder (SAD). SAD is a form of depression that typically takes place during the winter months. Symptoms of mood changes, appetite and sleep changes, and social withdrawal are commonly experienced. As we approach this season, I invite you to take some time and incorporate some of the below suggestions. One contributing factor that could be impacting your mood is your mindset. The natural world around you is slowing down. Take a moment to think about how the trees have dropped all of their leaves and the animals in your backyard don't seem to work as hard. By leaning into your natural surroundings, you can gain a sense of acceptance of the season of slowing down. By accepting that your energy levels and motivation may feel lower, you create an understanding that can reduce frustration.. A great way to ease into this mindset change is by practicing Hygge. Hygge is a Scandinavian term that loosely translates to “cozy.” In Scandinavian countries, the winters feel long, dark and cold, and by practicing Hygge people are able to combat the winter blues. A great way to understand the feeling of Hygge is to think about candles, a fireplace, a warm blanket, and spending time with family and friends. A few ways to experience the Hygge way of living are:
Lastly, see if you can still incorporate some outdoor time by bundling up and going for a walk or hike. Movement helps release serotonin, and when you combine that with fresh air, a magical combination is created. Too cold? Think about other ways to move physically. Even 20 minutes a few times a week could make a big difference. Whatever you choose to proactively practice can make a difference in your SAD symptoms. The most valuable piece is to try and lean into some of the above suggestions. We look forward to hearing about your experiences and hope you can enjoy some cozy winter nights. Until next time, Sofia Neves-Gilcher, MA, LPC Be Well Psychotherapy, LLC |
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February 2024
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