GUEST BLOG: How To Cope With Dark Winter Days

Even as our days begin to lengthen it's important to continue with good self-care habits for the winter blues, seasonal affective disorder, and/or other mood changes related to longer nights. 

I'm in Seattle, and here in the northwest, we are blessed with a beautiful environment. But, in the winter months, it is one that gets less light than most places. Couple those short days with persistent clouds and drizzles and we have a recipe for some seasonal mood/stress challenges. (*Note: If you're not in the Pacific Northwest these tips are still just as relevant for you too.) You've probably heard of seasonal affective disorder. If not, a quick internet search will give you plenty of information. With or without that formal diagnosis, there are some helpful tips for all Pacific Northwesterners to help us survive and thrive in our darker season.

• Consider using a supplement with Vitamin D, and consult with a medical professional about any questions. Links have been shown between low Vitamin D (which can be caused by low sun exposure) and depression-like symptoms/feelings. 

• Get sunlight soon after waking - real or artificial. Your body and brain need sunlight. That's the problem in the PNW, as sunlight becomes a scarce commodity in the winter months. Consider getting a sunlamp and using that for 15-30 minutes each morning soon after waking up. If there is a sunny moment or day you can also try to maximize your exposure by taking a few short walks outside. It'll do the body good. 

• Exercise regularly - to help your energy level try and get at least 30 minutes of some cardiovascular exercise each day. Move the body when feeling sluggish even for 5 minutes. A regular body movement routine is crucial to good mind-body health in the winter. 

• Finally, after doing what you can to support your health with the darker season also practice acceptance of the pull to slow down. Embrace the cozy. The winter season is a time where it is OK to pull back from a busy schedule. Do things that are stimulating, fun, and/or give a sense of achievement. It can really be helpful to find ways to not fight the darker and rainier days. Do what you can (with the above recommendations), but also accept what is.

-Dr. Trevor Davis, PsyD, ABPP

GUEST BLOG: Six Questions To Improve Your Health & Wellness

I’ve been reflecting on the importance of self check-ins. Basically a slightly extended version of asking yourself, “How am I doing?”. If we get into the habit of regular self evaluation we can notice positive changes and we can hopefully catch many of the small problems before they become the big problems. I’ve written before about the importance of contemplation - how it is crucial for us all to find ways to not just be productive but to also make sure we spend time with ourselves and slow down. This builds helps you build a relationship with you. Consider this daily practice of self check-in to be one of the tools of wellness. 

I’ve been compiling thoughts on what questions pack the biggest bang for the buck. If I was to ask myself five to six questions every day, which questions would help me really see how I’m doing? Which questions would help me see my progress and successes? Which questions would help me see changes that I need to address and attend to before those changes start building up into big problems? Many of these questions are research driven, highlighting important self-care behaviors that facilitate health  - physical, emotional, and relationship health. 

So here is the invitation - try my six questions each day for at least a week. Find 5 minutes at a regularly scheduled time - anytime that works for you, but keep it consistent. Write them down in a journal or somewhere on your phone or computer. Keep track of the scores to notice any changes - no change, healthy change, unhealthy change, big change, small change. Address changes as needed. Repeat, and repeat. If you have any feedback on the questions please send it my way! I’m all ears. 

Answer each question with a number between 0 and 10. There are a few bonus questions that you can ponder and write down thoughts if the questions feel relevant and helpful. 

1) How safe am I feeling? (0-10)

0 = constant sense of stress, threat, and/or danger

10 = secure, confident, protected

*Bonus - If you can identify the threat(s) - name it here:

2) What is my energy level? (0-10)

0 = complete fatigue and/or burned out 

10 = rested and/or energetic

3) How is my mental focus? (0-10)

0 = distracted all the time, difficulties concentrating

10 = able to manage thoughts and attention in meaningful ways

*Bonus - If score is low - what has been on my mind:

4) How clear is my sense of purpose? (0-10)

0 = I feel aimless and without much purpose

10 = I’m confident about what I'm doing. I have a clear sense of purpose

*Bonus: - What key personal values do I want to be focused on?

5) How are my relationships and sense of connection to others? Have I had positive interactions with others? (0-10)

0 = I am feeling disconnected or isolated. I am not getting enough positive support from others.

10 = I feel understood by others and good social support

6) Have I made time for play, fun, and/or creativity? (0-10)

0 = No - it all feels like work and busy-time, or I haven’t been doing anything fun

10 = Yes - I have a good feeling of balance between my productive time and my play time. I am able to be creative in ways that are important to me.

-Dr. Trevor Davis, PsyD, ABPP