| Feeling down in the dumps now that the holidays | | | | 5. Identify activities that reduce the stresses in |
| are over? If you're hoping for something uplifting | | | | your life - then include them in your schedule. If |
| on these dreary days and cold nights, you're not | | | | you're a Sandwiched Boomer, these can range |
| alone. T.S. Eliot, in The Waste Land, said, "April is | | | | from having help with childcare or eldercare to |
| the cruelest month." But studies have found that | | | | setting aside time to listen to music, read a good |
| for the majority of Americans, January is the | | | | book or just do some deep breathing. Get in |
| most depressing month of the year. | | | | touch with your spiritual connections for balance |
| Have you experienced any of this yourself? Your | | | | and grounding. When you are feeling relaxed and |
| eager anticipation for the holidays is over, | | | | authentically free, you'll be better able to cope |
| replaced by the reality of a celebration that didn't | | | | with the hassles you face this winter. |
| live up to your expectations. Your clothes are | | | | 6. Get support from your family and friends. It |
| tight from the weight you gained from the parties | | | | was easier to connect during the holidays, but |
| and winter sweet cravings. Your loved ones are | | | | make an effort to follow-up with your social |
| gone and you're feeling lonely. By the end of the | | | | network in January. Share your concerns and |
| first week of January, one-third to one-half of | | | | validate your feelings or gain a fresh viewpoint. |
| you have already caved in on your New Year's | | | | New support and discussion groups as well as |
| resolutions, leaving you feeling disappointed and | | | | community colleges classes generally begin after |
| frustrated. The credit card bills have arrived and | | | | the New Year. Reach out and join to gain insight |
| you realize you spent more than you planned. | | | | and perspective. And don't forget to spend time |
| And, with all the holiday lights, you may not have | | | | with friends just for the plain fun of it - laughter is |
| noticed the short days and long nights in | | | | a great tension reliever. |
| December - but now it's painfully obvious that | | | | 7. Turn crises into challenges and challenges into |
| winter is clearly here. | | | | opportunities. Use this time to research changes |
| It's time for some honest self-reflection. What is | | | | you want to make. Although you can't control |
| currently disturbing you the most? Consider both | | | | what happens, you can control how you handle it. |
| your physical and emotional reactions. Once you | | | | If you're unhappy with your current job, consider |
| are aware of the real problems, you can begin to | | | | how to make it more interesting and engaging. |
| identify possible solutions and map out a plan to | | | | Instead of holding on to family conflicts that boiled |
| implement them. Here are 10 tips to help you deal | | | | up over the holidays, let go of your resentments |
| with January gloom and direct your focus to the | | | | and anger. When you can forgive, you stop |
| opportunities open to you. | | | | feeling sorry for yourself and become more |
| 1. Have realistic expectations as you set New | | | | optimistic. |
| Year's resolutions you can achieve with goals you | | | | 8. Express gratitude for what you have. It may |
| can accomplish. You may need to scrap your | | | | sound simple, but as you've heard many times, |
| original list and come up with less grandiose | | | | "Happiness is not having what you want, but |
| aspirations. Don't beat yourself up for falling short | | | | wanting what you have." What are the things and |
| of promises you made to yourself that were out | | | | people in your life that you are grateful for? You'll |
| of reach. Who hasn't made mistakes? Take it one | | | | find that when you increase your awareness of |
| day at a time as you revise and come up with a | | | | these positives, you'll be less likely to experience |
| Plan B. | | | | feelings of hopelessness and helplessness. |
| 2. Commit to an exercise plan you will continue. | | | | 9. Look outside yourself to those in need.Studies |
| Physical activity can release endorphins, reducing | | | | have found that when you perform acts of |
| your stress level. Studies show that 30 minutes | | | | kindness and giving to those who have less, you |
| of brisk walking reduces depression for several | | | | feel happier yourself. Around the holidays, |
| hours. A regular exercise routine can also play a | | | | numerous organizations send out requests for |
| part in weight reduction and better sleep patterns. | | | | financial donations but all year they need |
| Plan to include some outdoor daytime exercise to | | | | volunteers to help staff their programs. Consider |
| take advantage of the natural light outside. | | | | what best fits your interests, abilities and schedule |
| 3. Establish eating habits that incorporate nutritious | | | | - then make your contribution with your feet. |
| foods in well-balanced meals. During the holiday | | | | 10. To cope with financial issues, make plans that |
| season, women can gain an average of five to | | | | won't further impact your budget or credit card |
| seven pounds. Now get back to a healthier diet | | | | debt. In the current recession, many families are |
| and smaller portions. Leafy green vegetables with | | | | enjoying activities such as potlucks with friends, |
| high levels of folic acid and oily fish with vitamin | | | | visits to local museums, taking daylight walks, |
| B-12 and omega-3 fatty acids help maintain an | | | | borrowing a book from the library. Be creative in |
| upbeat mood. Foods like Brazil nuts are rich in | | | | your quest for low-cost entertainment. |
| selenium, needed to produce serotonin. | | | | With a new year and a new decade, this is your |
| 4. Draw on your strengths. What worked for you | | | | opportunity to set the tone for this time in your |
| before when you were feeling down? What core | | | | life. However, if you've tried the tips above and |
| values guided you as you coped with frustrations | | | | are still feeling the winter blues, you may have |
| and disappointments? Use these again as you | | | | Seasonal Affective Disorder (SAD) or a clinical |
| face challenges in January and watch your | | | | depression. Consult a specialist in psychological |
| resiliency come to the forefront. Don't hesitate to | | | | disorders for constructive input about these |
| call upon resources that are there for you. | | | | conditions. |