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mental health

Managing The Winter Blues

Jaclyn Baker
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Do you ever catch yourself feeling blue when the sun sets earlier and the days and nights start to blend?

Even though we can spend time outdoors after work or school in the winter –  we are far less likely if it’s dark and cold outside. 

Spending day after day indoors for long periods of time can lead to what is commonly known as the winter blues.

But it can be managed, and we can flip the script. 

Here’s how!

Take Action

Even when it’s cold outside, we can still incorporate the things we love into our routine. 

Setting aside some time to go on a brisk walk (even if it’s only 10 minutes) can significantly impact your mood. 

If going outside that day isn’t an option, there are several fun indoor activities you can try out as well, such as listening to a motivational podcast or journaling. 

Celebrate Accomplishments

Celebrating all accomplishments (even the smaller ones) can help encourage us to keep going and help break up the day.

When you finish a task – don’t immediately move on to the next one.

Instead, you can set aside some time to feel proud of what you’ve done. 

Doing so can give you more incentive to continue moving forward!

Do Something Special For Yourself 

Every day is a good day to practice self-care and be kind to ourselves. 

Small acts of kindness can go a long way. Especially the kindness we show ourselves. 

Prioritizing what makes us happy can help us cherish every moment.

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Mastering The Art of Motivation

Jaclyn Baker
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Have you ever started a certain project excited and ready to take it on…

But as time went on, you started noticing your motivation dip? 

It happens more often than you may think – especially with larger tasks.

Breaking tasks up into three sections: the begging, middle, and end can help make the overall process much easier.

The Beginning

Motivation comes from within, and it is often easier to get motivated while doing tasks we love. 

Having to do something and wanting to do something are very different things. 

Going into a project with a positive mindset from the very beginning can’t necessarily guarantee a smooth journey. But it will make it much more likely.

Starting a project with a positive attitude and a clear end in mind can help give you the drive to keep going even when it’s hard. 

The Middle

Having a clear goal is the first step. 

The second step is putting it into action. 

Remember, you don’t have to finish everything on your list in one sitting. 

In fact, it’s often ideal not to.

Our brain can only go for so long without a break. 

Progress takes time. If you catch yourself starting to lose motivation at the halfway mark – take a break.

You may need an hour, or you may need a day. Listen to what your body is trying to tell you and respect its limits and the process. 

The End

Not all of us get stuck in the middle of a task.

Some of us thrive during the start and middle but slowly start crashing towards the end.

Even though you’re so close to being done, all you want to do is walk away. 

Staying motivated to finish a project is much easier said than done. 

It isn’t all about willpower.

It’s about understanding your patterns and what makes you tick.

If you are the kind of person who needs regular breaks, take them!

If you are the kind of person who thrives working with music in the background, listen to music.

There isn’t a set-in-stone rule book for staying motivated. If there was, we’d all be following it. 

When in doubt, follow your instincts and trust the process.

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Overcoming Procrastination in 2022

Jaclyn Baker
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I don’t know what I should do.

I am afraid I will fail.

I keep getting distracted.

I don’t have what it takes to move forward. 

If any of those thoughts sound familiar, you are not alone. Starting something new can be scary. And when something scares us, we can often procrastinate. 

The limiting beliefs we listed above are feelings. And feelings are not facts. 

Just because something feels true doesn’t mean it is. Remember – limiting beliefs are easy to form. But they are also easy to break. 

Success Breeds Success

Small wins are far from small.

Appreciating and acknowledging previous small wins can give you a newfound confidence boost when you need it the most.

Thinking about previous success stories can help remind you that you are strong and have what it takes to succeed in whatever you want to do. 

The next time you catch yourself feeling afraid to start a new task – don’t dive in headfirst. Instead, do something unrelated that you know you excel in.

Doing so can help get your creative juices flowing and your confidence soaring.

Having No Limits is Limiting

Being faced with too many options can be stressful. 

Having unlimited options in front of us can often lead to feelings of indecisiveness.  

Instead of spending time and energy sorting through dozens of options, pick the one that feels best at that moment.

You can always change your mind later on if need be.

Act The Way You Want to Feel

It’s so easy to tell yourself, “I will go to the gym or apply for that job once I feel motivated.”

When we wait for motivation, we risk it never finding us.  

When we go out and find motivation, we secure it.

We can’t always force ourselves to feel a certain way out of the blue. 

However, we can go out of our way to engage in activities that we know bring us joy, confidence and motivation.

If listening to a certain song makes you feel upbeat and motivated, listen to it more often!

“Action will destroy your procrastination.”  – Og Mandino

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New Year’s Resolutions – Stages of Change

Jaclyn Baker
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By: Tanya Kramer, LPC

Everyone’s New Year’s resolution journey is unique, and what works for someone else may not work for you.

With that being said, here are a handful of best practices that may be able to help you set resolutions this year.

Image Source

Consider what “Stage of Change” you are at right now. 

Please see the Stages of Change graphic above. 

Once you’ve acknowledged where you are at now, see if you can move a step closer to taking action. 

Then you can decide if you are ready to take action by January 1st. If you are not, that is completely fine – don’t rush it. 

Make a plan before taking action and then decide when you would like to start taking action. 

On the designated date, take action on your resolution. This date doesn’t have to be January 1st if you need more time.

If you slip, hold yourself with grace. What did you learn? Are there additional steps you may need to add to your plan? Take action again.

How Do I Make a Plan Before Taking “Action”?

While creating your plan, you’ll want to think about the current patterns and behaviours you would like to change.

You will also want to see if anything needs to be addressed before getting started. 

If you are a visual learner, it can be helpful to draw yourself a map.

Brainstorm any barriers that might impact your success and then come up with possible solutions. 

Example – Quitting Smoking

 

In the example above – the individual realized that they tend to smoke while studying, in the morning, when they are bored, and during social events. 

Quitting smoking or any habit for that matter can’t be achieved overnight, and there may be some setbacks along the way.

Now, setbacks are all part of the process. Even if your journey doesn’t turn out as planned or takes a bit longer than anticipated, don’t give up!

You can achieve anything you set your mind to!

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National Religious Freedom Day

Jaclyn Baker
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National Religious Freedom Day on January 16th is a time to commemorate the signing of the Virginia Statute for Religious Freedom drafted by Thomas Jefferson on January 16th, 1786. 

This statute became the basis for the establishment clause and led to the freedom of religion in America. It meant that people of different faiths could freely express their own religious beliefs. Giving everyone the right to believe in a religion, change their religion, or choose not to follow any religion. 

Today, we can remember and celebrate this day by recognizing the diversity in our communities and in the world. We all have a right to practice our religions but must also remember to mutually respect each other’s beliefs, even if they are different from ours. There is no one right way to experience and express religion, so this day is a reminder to respect all of the different ways that people express their beliefs, as long as they are not harming another person or group.

Religion is often an important part of people’s culture and a way that they can experience a connection to their community, family and ancestors. ​​Religion can be a key factor in the cultural identity of many people, influencing their behavior and traditions. Prayer, rituals and art are some of the ways people show their involvement in a particular religion. 

We can learn about the rich history of religions that have helped to shape humanity by reading relevant books or watching videos about these topics. 

Understanding and empathy are two key concepts to focus on National Religious Freedom Day. 

For more information, visit the resources below: 

Religious Freedom Day | Guidebook

Religious Freedom Day Resources For Educators 

Religious Freedom Day Resources For Parents

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International Human Rights Day

Jaclyn Baker
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December 10 marks International Human Rights Day. It is a time to familiarize ourselves with and recognize the rights that everyone is entitled to as a human, regardless of race, religion, gender, nationality, or social status.

This day was created after the signing of the Universal Declaration of Human Rights on December 10, 1948. It was the first legal document that advocated for fundamental human rights to be universally protected.

The United Nations website indicates that the themes of this year are Equality and Article 1 of the UDHR that states “All human beings are born free and equal in dignity and rights.”

Additionally, they promote the idea that the path to a more fair society that addresses poverty, inequality and discrimination is by adopting measures that are grounded in human rights. You can find more information on their website International Human Rights Day.  

Explore additional resources below:

Human Rights Day Information & Resources For Kids 

Universal Declaration Of Human Rights Timeline 

11 Books To Read For Human Rights Day

What Are The Universal Human Rights? – Benedetta Berti | YouTube

Feeling Stuck in Life?

Jaclyn Baker
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Have you ever felt like no matter how hard you worked, you continued to stay stuck in the same spot in life?

It can almost feel like you are stuck living on autopilot.

Routine and consistency don’t have to be perceived in a poor light.

It all comes down to the mindset we have behind our life and actions.  

Regain Your Power

Large goals simply are the outcome of many mini-goals.

Now, when you work towards mini-goals, you may not see significant results on a day-to-day basis. 

That does not mean your hard work isn’t paying off.

It simply means you have to measure your work on a different scale.

Instead of comparing your progress on a weekly basis – you may have to compare your progress on a monthly basis. 

Sometimes the smallest changes can guide us towards a newfound confidence. 

Love What You Do

You can get back in touch with yourself by doing what you love and by being yourself. 

If you’ve been putting something off for far too long – now is the time to jump back in. 

Getting back into the swing of doing things for ourselves can change our outlook on life. 

Keep in mind – it can be just as easy to procrastinate on activities we love as it is to procrastinate on activities we fear. 

The longer we procrastinate on anything in life, the harder it can be to take the plunge.

No matter what we say or do, time is going to pass.

We might as well spend our days doing things that make us happy. 

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The Power Of Bucket Lists

Jaclyn Baker
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Goals come in many forms. 

We have big goals we’d like to accomplish in the next few years, mini-goals we’d like to accomplish every few days and then we have those dream goals we’d like to accomplish “one day.”

You know what? 

That “one day” goal may feel out of reach right now – but you are capable of so much more than you give yourself credit for. 

Did you know that we are much more likely to accomplish goals that are written down? 

Writing down goals or dreams can help make them feel more tangible and within reach.

Creating a dream list – also known as a bucket list can be a fun way to map out our goals, no matter how big or small they may be. 

There Are No Limits

You can do anything you set your mind to.

You have the power to create a life you love. 

Never stop thinking about and imagining all the endless possibilities.

Joy + Satisfaction 

How great do you feel after crossing something big off your list? 

Pretty great, right?!

Bucket lists are designed to bring joy and satisfaction. 

Every time we cross something off our list, it signifies a new milestone.

A New Sense Of Purpose

Bucket lists are a great way to map out the activities and experiences we want for ourselves. 

Don’t be afraid to dream!

Sitting down and reflecting on what you really want can give you a new sense of purpose. 

The future is bigger and brighter than any of us can imagine. 

You have the power to open your door to opportunities. 

“One way to keep momentum going is to have constantly greater goals.”– Michael Korda

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World Kindness Day – November 13th

Jaclyn Baker
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November 13th is World Kindness Day! 

This international holiday was created to highlight and encourage good deeds in your community and to remind us that simple acts of kindness have great power.  Let your friends, family, and even strangers know that you appreciate them.  Saying thank you for an act of kindness can improve someone’s day. This day was created to help you realize that you can make a difference, one act at a time.

Here are some ideas for acts of kindness that you can try from inspirekindness.com.

  • Smile when you walk by others
  • Write positive messages on post-it notes and leave them for people to find
  • Call a relative you haven’t spoken to in a while 
  • Pick up trash you see on the ground outside and throw it in a garbage can
  • Hold the door open for someone
  • Chat with a stranger and ask them about their day
  • Pay for a stranger’s coffee or meal
  • Compliment someone
  • Send a positive or encouraging text to five people in your contacts
  • Surprise someone with flowers
  • Tell a family member or friend you love them
  • Write a note on the receipt at a restaurant for your server 
  • Offer to help with someone’s errands
  • Give a surprise gift to someone you care about
  • Send a kind card or note to a friend
  • Surprise co-workers with home-baked cookies or treats
  • Plant a tree
  • Spend less time on your phone and more time with people you care about
  • Organize a workplace giving campaign
  • Offer a classmate help with homework
  • Talk to someone new
  • Practice gratitude
  • Volunteer
  • Give someone a hug

 A small act of kindness can go a long way. 

For more information and ideas, check out these websites:

https://nationaltoday.com/world-kindness-day/

https://inspirekindness.com/world-kindness-day

National Stress Awareness Day

Jaclyn Baker
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November 3rd is National Stress Awareness Day. This day is celebrated on the first Wednesday in November.  

Everyone experiences stress at times and it can even be beneficial as it can help you respond better to some situations. But too much stress can interfere with your quality of life and result in physical and mental issues. Learning how to identify and reduce stressors is why National Stress Awareness Day exists.

Here are some ideas for helping you to decrease stress:

You Can Learn More Here

National Stress Awareness Day 

Stress Management Tools And Resources

Stress Management: Breathing Exercises For Relaxation

Your Stress-Busting Checklist

How To Relax | 8 Relaxation Tips For Your Mental Health (YouTube)