Ways to Create Structure When Life is Constantly Changing

1. Create quiet time: agree on times at home where everyone will find space alone to engage in quiet activities, or try eating lunch alone at work to step away from stimulation
2. Set goals each day: the act of setting goals and checking your progress is directly related to achieving them. Set small goals each day to help gain a sense of achievement
3. Stick to a schedule: Set regular start times, end times, and frequent breaks to help you stay on track and focused and to create balance between work and relaxation time
4. Stay connected: schedule times to talk to friends, family, and co-workers to help combat isolation and enhance feelings of community and connection
5. Take a break from the news: If what you’re reading or watching isn’t new information, shut it down! Watching as little as 14 minutes of distressing news can increase anxiety
6. Walk it off: Taking a quick walk around your office, home, or neighborhood Is enough to boost your mood, decrease fatigue, and increase focus and creativity
7. Make time for hobbies: taking time to pursue hobbies can reduce the risk of depression
8. Engage in mindfulness activities:  Practice focusing on your senses (what you can hear, smell, taste, touch, see) in this moment. Aim for 1-5 minutes. You can also focus on your breathing, noticing the sensations of what it feels like to breathe in the body.

Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons —most often starting in the fall and continuing into the winter months.  We have strategies that can help! It’s important to line up resources that can be put in place now, so when your tank is already low, it doesn’t completely drop as we get into these months.

• Create and follow a schedule that designates a time for sleep, meals, exercise and self-care. This provides a welcome sense of familiarity.
• Count the hours of sunlight as a reminder that seasonal depression is just that — seasonal.
• Take up indoor activities such as growing indoor plants, reading, writing letters and painting.  This can give you something to look forward to each day.
• Practice gratitude to help you feel more empowered and off-balance a sense of powerlessness that COVID has collectively provided our world.
• Get yourself some light therapy by going for a daily walk, opening blinds, turning on lights, or using a light therapy box which mimics outdoor light.
• Substitute cellphone scrolling with knitting, coloring, puzzles, or other similar activities..  Colors, patterns and the tactile feel of textures is more soothing to focus on. 
• Get physical activity.  An easy in-home option can be yoga, taking the long way through your work environment, having a dance party at home with your family.

Well In Mind is here for you.  Just call 815-933-2240, option #2 to schedule an appointment or to ask about your EAP benefits.

Managing Holiday Stress

1. Acknowledge your feelings: recognize any sadness, grief, loneliness, or anxiety that might be present.
2. Reach out: if you are lonely, seek out community. If you are stressed, talk to friends or family about your concerns. Try volunteering to foster inspiration and stay connected.
3. Be realistic: things don’t have to be perfect, or like they were last year. Traditions change and grow with families. Get creative on how to adapt favorite traditions, and brainstorm new ones.
4. Set aside differences: accept friends and family as they are, even if they don’t live up to your expectations.
5. Stick to a budget: decide how much you can spend on food and gifts before you start shopping. Don’t buy happiness!
6. Plan ahead: Set aside time for shopping, baking, and connecting with others. Make to-do lists in advance.
7. Learn to say no: saying yes when you should say no leads to resentment and overwhelm. It’s okay if you don’t feel comfortable participating in every event you get invited to.
8. Don’t abandon healthy habits: have healthy snacks before holiday meals, get plenty of sleep, maintain regular physical activity, engage in mindfulness and deep breathing, limit or avoid tobacco, alcohol, and drugs.
9. Take a breather: Make time for yourself, even if just 15 minutes alone with no distractions.
10. Seek professional help if you need it : Call Well In Mind at x6187 for more in-depth support.