忙しい、わかります。例えばそれが楽しいものであったとしても、誰もが少しの休息が必要です。余分な「チャンス」に「ノー(No)」と言うことを恐れないで。毎日数分でもあなたをリラックスさせる何かを見つけよう。
リラクゼーションはストレスを緩和させてエネルギーを落ち着かせます。
季節を楽しもう
寒さや雪を避けるばかりではなくて、それを楽しむ事も見つけ出そう。冬のスポーツを楽しもう。例えばスケート、スキー、スノーボード、ホッケー…橇とかね。
アクティブに過ごすのはエネルギー(元気)を上げるのにも良いですよ。冬ならではの良さをみつけるのは気持ちを高めるのにも良いですよ。
世間のサポート(助け)を得よう
友人、家族、メンター、同僚、ご近所さんの力を過小評価しないで。心の中で特別な人のリストを作って、必要なときに助けや激励(応援)が求められるようにしておこう。ときにはちょっとした電話、コーヒーを飲みながらのおしゃべり、eメールなんかが気分を明るくしてくれますよ。
睡眠をとろう
1日7-8時間の睡眠を目標に、そして寝る時間、起床時間にムラが出ないようにして、睡眠のパターンを正常化させよう。これでもっと元気になれますから。寝すぎにも注意。12時間以上の睡眠はあなたをかえって疲れさせます。
Winter Blues
It’s cold, it’s way too dark and spring is far away. Coping with winter can be tough. Around this time of the year many people experience ‘winter blues’. The non-scientific blah feeling ‘winter blues’ are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. This feeling is likely caused by a combination of lack of sunlight, less activity, and less socializing. Luckily, there’s a lot you can do to both prevent the blues from coming on, and to get yourself back to normal if you’ve already fallen victim to them.
Kick start your day with exercise. Exercise increases energy, mental and physical well-being, and releases stress and anxiety. Physical exercise is a proven depression buster!
Eat a healthy diet. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are devoid of nutrients and zap your energy levels. Instead, incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, and fruit).
Soak up the winter sun. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect your mood. Try to spend a little more time outdoors to soak up that vitamin D.
Avoid drinking. Alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea.
Relax! You’re busy! Even if you enjoy it, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities. Try to spend a few minutes each day doing something that you find relaxing! Relaxation can alleviate stress and leave you with a calm energy.
Embrace the season. Instead of always avoiding the cold and the snow, look for the best that it has to offer! Take up a winter sport like ice skating, skiing, snowboarding, hockey, or even sledding! Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.
Get social support. Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email can brighten your mood.
Catch some Zzzz’s. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent so your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes can actually make you MORE tired.