Finding the tools that work for you

1. Train your senses for success. If we can’t see ourselves succeeding, then it’s hard to pursue the goal. When you feel like giving in, stop and close your eyes for a few minutes; visualize success. Tell yourself you can do it. Whether it’s walking an entire golf course or avoiding the office party buffet table of lavish desserts, you can do it. Stop and envision success. Envision taking one cookie at the table instead of sampling all the treats; envision the benefits of exercise, such as feeling your best and being able to play with your kids or grandkids; envision yourself as a non-smoker who will live to see his/her grandchildren and their children. Be sure to pay attention to your thinking throughout the day. Try to counter ideas like “I’ll never succeed”; instead think “Today, I made some progress.” Even if it is small, it is progress.

2. Keep it visible. If you can keep your goal in front of you—visibly—it can serve as a reminder and an encouragement to keep on going. Keep your goal and plan for attaining it on a calendar that you see daily. Write a “why” list, telling why you want to accomplish this goal and all the benefits of accomplishing it (e.g., save money not buying cigarettes, feel more energetic, sleep better, lose weight, etc.). Keep this list in your purse, wallet, on your bathroom mirror, on your refrigerator, by the TV, or in your car—wherever you can see it or refer to it when you feel like giving in. Keep pictures or other visible cues in these locations—items such as pictures of children or grandchildren who you want to see grow up. These cues will be reminders to keep trying to quit tobacco or to keep exercising so you can enjoy playing with them.

3. Choose the same time. Many successful exercisers find that success because they do it at the same time every day, particularly early in the morning. If your goal is to exercise more, try getting up at the same time every morning and getting it done. If you are not a morning person, pick another time and try exercising at that same time every day. Schedule it on your calendar, and don’t let other things push it down on your list. Treat it like any other binding meeting or event you have scheduled. Try this tool for other goals as well. For instance, choose the same time for a healthy snack each day. Knowing you will have the snack later may keep you from overeating now.

4. Set realistic markers. Set markers to assess your progress once a week or every two weeks. It’s easier to stay motivated from week to week rather than looking far off at reaching a goal 3–6 months from now. If your goal is to lose weight, set a healthy goal like losing 1–2 pounds a week, but don’t get on the scale every day—that will only lead to frustration. Evaluate your progress at the end of the week. If your goals are to exercise more or smoke less, you can set weekly goals for these as well. Evaluate how you’ve done at the end of the week.

Don’t be afraid to make a long-term goal. Just be sure to plan it out into small, realistic, achievable steps. When making your plans, start with the things that are easiest to accomplish, and then move on to the more difficult steps. “If you can do just a little bit to get going, soon you’ll feel the positive effects of the change…And that little bit of change can lead to long-term healthy habits that last….”

5. Track your progress. For some people, keeping a daily record of their progress keeps them motivated and accountable for their actions. You can keep a log/journal of your food intake or exercise. There are free sites to do this for exercise and food records, such as http://fitday.com/. Because “tracking makes you more accountable for your actions…, you’re more likely to follow through.”

6. Get support. Did you know that the more monitoring you do and feedback you get, the better you will do? Accountability that comes from tracking your progress and evaluating it on a weekly basis is great, but many of us need more than ourselves to keep us accountable for our actions. Form a support system of family and friends who can cheer you on and challenge you to stick to your goals. Surround yourself with people and situations that encourage good habits. Join a support group; get an exercise partner, and/or find a friend who has the same goal so you can support each other.

7. Make it socially binding. Another way to build in accountability is to make it socially binding. Tell a friend or family member your plans, and create a consequence for yourself (preferably something more distasteful than fulfilling the actual goal) if you fall short. Promising your spouse you’ll wash and wax the car or dust and vacuum the house if you smoke a cigarette over the next week gives you a good reason to follow through. “If your commitment has an enforcement mechanism built in, it can help keep you accountable on those tough goals.”

8. Make it fun/avoid monotony. If you aren’t having any fun or enjoying what you’re doing, you’re probably not going to continue to do it. Break up the monotony by planning new ways to meet your challenge. As the saying goes “variety is the spice of life,” so keep things spicy. Here are a few ideas that may help:

1. Make a plan that involves one small change per week. For example, switch from whole to 2% milk; switch from white to whole wheat bread, or add 1 serving of fruits or vegetables to your diet each week until you reach at least 5 a day10 (see the food guide pyramid at http://www.mypyramid.gov/ for recommendations).
2. Designate two “fish days” per week, such as having a tuna sandwich at lunch one day and broiled salmon or baked tilapia one evening.
3. Try a new healthy recipe or cooking technique once a week. Involve your children, and make it a family learning experience and quality time event.
4. Try a different form of exercise every month. Promise yourself to try to get exercise through ice skating, boxing, running, dancing, or playing a sport every month or over a specific period of time. The variety should definitely relieve monotony/boredom, and hopefully you’ll have some fun in the process—maybe even learn a new thing or two.

9. Reward yourself. Reward yourself when your immediate goals are met. Your reward can be lavish or small—whatever works for you. You may reward yourself with a new purchase, a night out with friends or family, or simply taking a bubble bath. Just remember not to sabotage your goal with your reward. If you are trying to eat better or lose weight, don’t reward yourself with a candy bar. If you are trying to reward your exercise progress, don’t reward yourself with a week off from exercise activity. Make your rewards fun but not counter-productive.

10. Be flexible – have a contingency plan. Be prepared to forgive yourself and move forward when you slip-up. Let’s face it—resolutions can be hard to keep. It’s okay if you make a mistake—just don’t make it the end. Plan ahead for what you will do if you slip-up (or if you’re thinking about giving up or giving in to a temptation). Look at a slip-up as an opportunity to learn, and make some plans for what might work better. Don’t quit. Pick up where you left off, and keep trying. The section below on Setbacks has more ideas.

Setbacks: When being prepared counts most
One of the most challenging things we face when trying to reach any goal is when we slip-up and do the opposite. We have that cigarette, skip the run, eat the chocolate cake, down the caffeine. Whatever the slip-up may be, we have to change our thinking and realize it is just that—a slip-up. It’s not a failure! Just because you had one cigarette does not mean you need to quit trying. Quitting tobacco is one of the hardest resolutions you will make! Don’t give up on your goals the minute you make a mistake. Forgive yourself; be flexible, and have a plan for those days when you don’t feel like following through.

“Remember, take small steps and keep going. Don’t worry if you don’t accomplish a goal in the timeframe you set. Just re-evaluate and continue to work toward accomplishing it on a new timeline…and don’t forget to celebrate and reward yourself along the way.” 

If you notice periods of depression that seem to accompany seasonal changes during the year, you may suffer from seasonal affective disorder (SAD). This condition is characterized by recurrent episodes of depression – usually in late fall and winter – alternating with periods of normal or high mood the rest of the year.

Most people with SAD are women whose illness typically begins in their twenties, although men also report SAD of similar severity and have increasingly sought treatment. SAD can also occur in children and adolescents, in which case the syndrome is first suspected by parents and teachers. Many people with SAD report at least one close relative with a psychiatric condition, most frequently a severe depressive disorder (55 percent) or alcohol abuse (34 percent).

What are the patterns of SAD?

Symptoms of winter SAD usually begin in October or November and subside in March or April. Some patients begin to slump as early as August, while others remain well until January. Regardless of the time of onset, most patients don’t feel fully back to normal until early May. Depressions are usually mild to moderate, but they can be severe. Very few patients with SAD have required hospitalization, and even fewer have been treated with electroconvulsive therapy.

The usual characteristics of recurrent winter depression include oversleeping, daytime fatigue, carbohydrate craving and weight gain, although a patient does not necessarily show these symptoms. Additionally, there are the usual features of depression, especially decreased sexual interest, lethargy, hopelessness, suicidal thoughts, lack of interest in normal activities, and social withdrawal.

Light therapy, described below, is now considered the first-line treatment intervention, and if properly dosed can produce relief within days. Antidepressants may also help, and if necessary can be used in conjunction with light.

In about 1/10th of cases, annual relapse occurs in the summer rather than winter, possibly in response to high heat and humidity. During that period, the depression is more likely to be characterized by insomnia, decreased appetite, weight loss, and agitation or anxiety. Patients with such “reverse SAD” often find relief with summer trips to cooler climates in the north. Generally, normal air conditioning is not sufficient to relieve this depression, and an antidepressant may be needed.

In still fewer cases, a patient may experience both winter and summer depressions, while feeling fine each fall and spring, around the equinoxes.

The most common characteristic of people with winter SAD is their reaction to changes in environmental light. Patients living at different latitudes note that their winter depressions are longer and more profound the farther north they live. Patients with SAD also report that their depression worsens or reappears whenever the weather is overcast at any time of the year, or if their indoor lighting is decreased.

SAD is often misdiagnosed as hypothyroidism, hypoglycemia, infectious mononucleosis, and other viral infections.

How is winter SAD treated with light?

Bright white fluorescent light has been shown to reverse the winter depressive symptoms of SAD. Early studies used expensive “full-spectrum” bulbs, but these are not especially advantageous. Bulbs with color temperatures between 3000 and 6500 degrees Kelvin all have been shown to be effective. The lower color temperatures produce “softer” white light with less visual glare, while the higher color temperatures produce a “colder” skylight hue. The lamps are encased in a box with a diffusing lens, which also filters out ultraviolet radiation. The box sits on a tabletop, preferably on a stand that raises it to eye level and above. Such an arrangement further reduces glare sensations at high intensity, and preferentially illuminates the lower half of the retina, which is rich in photoreceptors that are thought to mediate the antidepressant response. Studies show between 50% and 80% of users showing essentially complete remission of symptoms, although the treatment needs to continue throughout the difficult season in order to maintain this benefit.

There are three major dosing dimensions of light therapy, and optimum effect requires that the dose be individualized, just as for medications.

Light intensity. The treatment uses an artificial equivalent of early morning full daylight (2500 to 10,000 lux), higher than projected by normal home light fixtures (50 to 300 lux). A light box should be capable of delivering 10,000 lux at eye level, which allows downward adjustments if necessary.

Light duration. Daily sessions of 20 to 60 minutes may be needed. Since light intensity and duration interact, longer sessions will be needed at lower intensities. At 10,000 lux – the current standard – 30-minute sessions are most typical.

Time of Day of exposure. The antidepressant effect, many investigators think, is mediated by light’s action on the internal circadian rhythm clock. Most patients with winter depression benefit by resetting this clock earlier, which is achieved specifically with morning light exposure. Since different people have different clock phases (early types, neutral types, late types), the optimum time of light exposure can differ greatly. The Center for Environmental Therapeutics, a professional nonprofit agency, offers an on-line questionnaire on its website, www.cet.org, which can be used to calculate a recommended treatment time individually, which is then adjusted depending on response. Long sleepers may need to wake up earlier for best effect, while short sleepers can maintain their habitual sleep-wake schedule.

Side effects of light therapy are uncommon. Some patients complain of irritability, eyestrain, headaches, or nausea. Those who have histories of hypomania in spring or summer are at risk for switching states under light therapy, in which case light dose needs to be reduced. There is no evidence for long-term adverse effects, however, and disturbances experienced during the first few exposures often disappear spontaneously. As an important precaution, patients with Bipolar I disorder – who are at risk for switching into full-blown manic episodes – need to be on a mood-stabilizing drug while using light therapy.

What should I do if I think I have SAD?

If your symptoms are mild – that is, if they don’t interfere too much with your daily living, you may want to try light therapy as described above or experiment with adjusting the light in your surroundings with bright lamps and scheduling more time outdoors in winter.

If your depressive symptoms are severe enough to significantly affect your daily living, consult a mental health professional qualified to treat SAD. He or she can help you find the most appropriate treatment for you. To help you decide whether a clinical consultation is necessary, you can use the feedback on the Personalized Inventory for Depression and SAD at http://www.cet.org/.

Reviewed by Michael Terman, Ph.D., Director, Winter Depression Program, New York State Psychiatric Institute at Columbia University Medical Center. New York City (February, 2004).

National Alliance on Mental Illness
page printed from http://www.nami.org/
(800) 950-NAMI; info@nami.org
©2011

Permission is granted for this fact sheet to be reproduced, but it must include the NAMI name, logo, and contact information.

Are you interested in learning more about planting an environmental landscape to help create a healthier planet? Would you like to decrease your monthly yard cleaning costs, reduce the cost of heating or cooling a large space, all while spending less time mowing the lawn?

By taking the time to create a healthy intelligent landscape design you can reduce water and air pollution while improving the overall health of the planet, it’s people and our wildlife.

  To see some startling facts about traditional American landscaping click here.

There are many vacation sites around the world that radiate a spiraling force of energy that emanates from inside the earth itself. These energy centers are called vortexes. Vortexes are very similar to the motion of a whirlwind or a tornado but the flow of energy is gentle and constant. Many believe these locations have an ancient spiritual power that resonates in harmony with our body’s physical energy to produce a positive, even life-changing experience.

Sedona, Arizona is one the most powerful sites to experience these energy vortexes firsthand. There are four main vortex points in Sedona; last summer I visited all of them. Below are images from my trip and brief explanations of how each vortex is thought to work. I have to admit after my pilgrimage I came home energized, cleansed and feeling more in touch with God and nature than I had in a long while..

While I would encourage you to visit this magical place, I do recognize that we each need to experience our life’s journey in our own way…

Top Gifts for Terrific Teachers!:

Great teachers are special people who seem to have a magical quality to not only kindle our curiosity and imagination but also leave us with a love of learning that lasts a lifetime.

“A good teacher is like a candle – it consumes itself to light the way for others.” ~ Mustafa Kemal Atatürk, (Turkish Quote)

Whether you are a parent, a student or a co-worker of one of these amazing teachers, the holiday season is a perfect time to give a unique, thoughtful gift of thanks back to these angels who disguise themselves as the people we call “Teacher”.

If you don’t have diabetes, why do you need to think about your blood sugar levels?

It’s simple: Blood sugar problems don’t happen overnight. And, as your blood sugar rises, not only does your risk of developing diabetes increase, but so does your risk of coronary heart disease.

Here’s what everyone needs to know about blood sugar levels:

1. Blood sugar, or glucose, provides vital energy to all our cells. The hormone insulin, produced in the pancreas, helps glucose get into those cells.
2. Blood sugar levels rise and fall to balance your body’s needs: up after eating, down when you need to eat.
3. When blood sugar rises too high, it causes insulin resistance and prevents glucose from
   delivering its energy properly.
4. Insulin resistance increases when you’re overweight, especially if you carry extra weight in your mid-section.
5. Only medical tests can show if you have a healthy blood sugar level. You may be tested
   after not eating (fasting) for a specific amount of time.

• Fasting blood sugar levels:
  · Normal: 70 to 99 mg/dl
  · Prediabetic: 100 to 125 mg/dl
  · Diabetic: 126 mg/dl or above
• You might also drink a sugary drink and then be tested with an oral glucose tolerance test (OGTT). If your OGTT score is 140 mg/dl to 199 mg/dl you’re prediabetic; above that is diabetes.

1. To achieve or maintain a healthy blood sugar level:

• Lose weight if you are overweight.
• Take a few minutes to walk every day. Work up to 30 minutes a day.
• Eat more fiber from oatmeal, whole grains, fruits and vegetables, beans and legumes to better control blood sugar levels.
• Reduce your use of sugary foods and drinks as well as refined starches, such as white bread, white rice and white pasta.
• Cut total fat intake to less than 30 percent of your daily calorie total, with saturated fat under 10 percent.

*To learn more about how to maintain a healthy blood sugar level, go to the Blood Sugar Awareness Tool Kit from the National Women’s Health Resource Center.