Winter prompts my grumbling about wanting to hibernate till spring, but I really don’t want to miss out on fun for so long a spell.
What do we mean by “Tired”?
There are 2 kinds of “tired.” First is the obvious sleepy kind, and secondly is the state of what we can describe as “sick and tired” or generally blah and unmotivated. Does this happen to you?
SAD Days
Several members of my family are prone to Seasonal Affective Disorder, also known as SAD, an apt anacronym. It sucks the life and joy for the duration of gloomy winter days. Interestingly, even though some of those days can be exceedingly cold, the sunny ones don’t feel quite so bad and I accomplish more and have a brighter outlook on life.
I’ve researched strategies to counter the “blues” and lack of motivation that such days entail. Here they are with research links provided if you want to know more…
The 5 Ways to Beat Tired
- Full-Spectrum Lighting-10,000 Lux, non-fluorescent lighting early each day, or at least avoid your blue-light exposure at night. Efficacy of Bright Light Treatment, Fluoxetine, and the Combination in Patients With Nonseasonal Major Depressive Disorder: A Randomized Clinical Trial | Depressive Disorders | JAMA Psychiatry | JAMA Network
- Exercise-There are a number of “feel good” neurotransmitters released when we are active for at least 1-2 hours each week, and you know the adage “use it or lose it.” Every bit of movement and challenge to our bones, muscles, and ligaments counts in our favor. Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus – PubMed (nih.gov)
- Productivity Planning-This time of year we have whipped out our planners, calendars, and have resolutions. I’ve found an easy way to create new habits is to simply write the first letter of what I want to do each day in my planner and cross out that letter when accomplished. Initially, I started with 3 non-negotiable activities like Q-for reading Qur’an, W-for lifting weights, and E-for exercise. After doing this for 3 months, I no longer have to write them because they are as solid as brushing my teeth. Now I have about 7 letters for various habits I’m welding into my schedule and it’s easy!
- Chocolate!-I know that you’ve heard that at least 70% dark chocolate is good for you, but here is another reason it also makes you feel good. It produces Anandamide, a neurotransmitter and endocannabinoid produced in your brain that temporarily blocks feelings of pain and depression. A deficiency of Anandamide is also associated with an increased risk of stress-induced anxiety, so don’t feel guilty about that chocolate
- Prayer & Meditation-Research by Andrew Newberg, who specifically studies prayer and meditation, indicates that people who frequently practice meditation experience lower blood pressure, lower heart rates, decreased anxiety, and decreased depression. Research — Andrew Newberg
There you go! Actions you can take to help get you through these days and hopefully keep for a happy, healthy lifetime. Be sure to check out what courses and tools DEFINE360 has for you. Do you have any strategies that work for you? Write back to let me know what works for you.
