Evolving Magazine

Journey to Wholeness​

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Be Well! Be Happy!

By Jude LaClaire, Ph.D.

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The snowflakes came suddenly in large, beautiful, white splendor. It was the first snowfall in the “meteorological winter.” It lifted my spirits momentarily. Then came the shoveling and walking gingerly on snowy, icy sidewalks. This time of year brings many people challenges in mental and physical health. So, maybe it's time for a review of what we can do for better all-around health.

   Stephen Ilardi, Ph.D. in his book, The Depression Cure, suggests six steps to beat depression:
Recommends a starting Omega 3 dose of 1,000 mg of EPA and 500 mg of DHA. (my holistic PharmD recommended 1,900 mg of total Omega 3 each day, which is what I now take daily) 

• Physical exercise

• Sunlight exposure (if you cannot get outside, get a full spectrum light with at least 10,000 lux and sit near or under it for 30 minutes daily.

• Sleep (healthy, restful sleep for 7 hours…some people need more)

• Social support

• Engaging in activity and limiting negative self-talk

For physical exercise, there is a lot of research recommending two twenty-minute periods of exercise each day. Maximum result comes from daily walks or runs outdoors as it combines the benefits of exercise with sunlight exposure. Aerobic exercise is important. Strengthening exercises are great as well. If you combine an outdoor walk with a companion, you add the benefit of social support.

Engaging with others helps with depression, anxiety, a sense of well-being, physical health, and longevity. It would seem that every kind of social connection from small ones like holding the door for someone and saying, “Good morning,” or “Have a nice day,” to speaking to people on walks, when you are out shopping, or any time where you encounter another person, all contribute to better mental and physical health and our happiness. There is much research reinforcing the benefits of all kinds of social interaction.

Finding ways to engage ourselves mentally, physically, socially, and spiritually helps us to have meaning and purpose and keeps us from negative self-talk. One of the ways I have learned to change the train track in the brain from what I don’t want to what I do want is to use the following word formula: “If I could imagine…something positive about myself, someone else, feeling calmer and less anxious, or? …I wonder…what would it look like, feel like, sound like, be like?”  

 

Using those words will help you to change that brain track without fighting with yourself. It is a gentle, firm nudge in a more positive direction.
   

When I ask people about good, restful sleep, many respond that they do not get that most nights. There are many things written about this as it is a common problem with so many people. Doing the things recommended above definitely helps. Some common suggestions to have better sleep are:

• Not eating close to bedtime

• Limiting or eliminating devices

• Doing a more calming activity

• Sleep in a room that is dark enough, quiet, comfortable, and without distractions. It is recommended by many sleep experts to only sleep in one’s bedroom. No food, TVs, devices, etc. Exceptions would be reading or intimate activity. 

• No alcohol close to bedtime. Alcohol or pot may put you to sleep but you will awaken in the night and may have trouble getting back to sleep.

 

Many people find it difficult to imagine not watching TV or eating in bed. It is hard to break old habits but very much worth the effort. 
   

I suggest setting a doable goal for yourself with any one of these actions. Set one goal at a time until you establish a habit. Once you feel comfortable with that, set another goal. Most of us fail by being too ambitious and then get discouraged when we are unsuccessful. 
   

Two of the most important things I have learned and do teach often to people are 
Say to yourself, “I have all the time I need.” You don’t need to believe it. Take deep diaphragmatic breaths until you feel calm and more relaxed.

Say to yourself, “I have all the help I need.” Again, no need to believe it. Take a moment to think of the help you have gotten from any person, a book, an activity, an experience, a hobby, a sport, a spiritual experience…in whatever form you found it. Abundant help is always available.

 

These two things help us to self-regulate and self-calm. From this place, you can do so much more. None of these things may be new to you. Let’s remind ourselves and turn our winter into spring.
 

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