» Bright outlook
After the festive celebrations we can all feel like we need re-tuning, writes Zara Baker
January can leave many of us un-motivated, feeling low and even depressed. Fight the blues and greet 2010 with optimism, happiness and enthusiasm by setting clear goals and making this your year to shine.
Eat well, live right
Seasonal Affective Disorder (SAD) is a winter depression that affects an estimated half a million people (www.sada.org.uk). A lack of sunlight is the contributing factor and is hard to overcome here in the UK. If you notice a pattern in your moods –
i.e: you feel worse this time of year – SAD may be the cause. It’s important to get plenty of fresh air and exercise; make sure you’re out and about at lunchtime to make the most of the sunshine we do get. Exercise – however hard to get into at first – will release Endorphins (happy hormones) and will make you feel better for it. If you’ve spent December over-indulging in sweet treats, make a healthy meal plan with plenty of heart-warming vegetable soups and stews. Become aware of your breathing: “We often remind students to remember their breath, with a few deep breaths on the hour,” says Jane Clapham, a meditation teacher at Dru Worldwide. “Awareful breathing is the fastest way to turn the stress response, or flight or fight, into the relaxation response.”
Take care of number one
Many of us will have spent the Christmas holidays (and most of our time in general) looking out for family and friends, whether the elderly or very young. Chances are, by the new year, you’ll be running on empty. While many of us can feel down that all the excitement and busy fun is over, try and see January instead as a time for change: this is your chance to do what you want, and most importantly, have the time to look out for number one. “Mark out some time for yourself known as ‘my time’ when you can do something that you will enjoy,” suggests Jonathan. Replace your dull January with things you can really get into: start a new hobby or make a list of all the things you want to do and achieve this year.
Positive thinking
Don’t under-estimate the power of positive thinking. “Picture yourself already having achieved your goal,” says Jonathan Conway, “for example, in your new job, or being a non smoker; resolving a phobia or having shed a few pounds in weight after the excesses of the holiday period.” It is by picturing your goals already achieved that you can feel motivated to make this a reality.
Long-term blues
In more serious cases, depression can be severe and long-term, perhaps stemming back to a childhood trauma or loss. It’s vital not to suffer alone. The same rules as above apply: take some ‘me time,’ exercise and eat well. Talking to a trusted friend or family member can be beneficial, but sometimes it can be easier to confide in a stranger. Counselling may be the best option but is often the hardest leap to take. Don’t suffer alone. In many cases, therapy/counselling sessions can be enough to lift depression. Sometimes, antidepressants will be prescribed. Recent studies have argued the effectiveness of antidepressant drugs with their undesired side effects. Rest assured, your doctor can answer all your concerns relating to prescribed drugs.
Jonathan Conway, Snr Clinician with the National Council for Hypnotherapy, and NLP Master Practitioner Coach, 01273 540 425 or 07956 855027, www.jonathanconway.co.uk; Dru Meditation, 01248 602900, www.druworldwide.com
