Winter Blues? Tip #5

It’s down to the bitter end, and yet the cold temperatures and overall rainy days might be really testing you at this point!  There is another option: Get Creative!  Draw, dance, drum, write, sculpt, sew, knit, collage, chisel, hammer, glue, paint, play pretend, prepare for Spring.   Look for new sources of inspiration from your own experiences and from the winter landscape.  Or, go to an local pottery or painting studio, or check out a local maker’s space. This article proposes that there is a special link between creating with our hands and pushing away depression, check it out:

Winter Blues? Tip #4: Appreciation

The gray skies are back in Atlanta today. Even though reduced sunlight and cold temperatures may be difficult to take, there are also many gifts of Winter. We recently witnessed a complete lunar eclipse–the night sky is more easily visible to us without the full leafy trees of Summer. (I know, I’m searching hard for the upside 🙂 And, like other creatures, we may benefit from time to ‘hibernate’ and reflect on our hopes for the year ahead. Winter is a chance to slow our pace, take stock, and consider our intentions going forward. Look for small things you appreciate about your life or the Winter Season. The coldest days may be the best ones to imagine yourself around the hearth fire and nourish your connection to yourself–listening for your own inner wisdom. Or, head out to the Fernbank Planetarium and Observatory for a closer view of the winter night sky:
If you missed the ‘super blood wolf moon’, check it out at the NASA site here:…/how-to-watch-the-only-total-lun…/

Image may contain: night and sky

Winter Blues? Tip #3

Good Eats

Although I am not usually a big fan of turnips, I recently discovered how tasty they can be in a slow cooker soup with butternut squash, potato, onion and pear.  Yes, I said pear!  We have learned more and more that there is a strong connection between our physical health and our mental well-being.  Nourishing yourself with fresh healthy foods, including a variety of vegetables, grains and lean protein is a great way to combat the winter blues.  If you enjoy cooking, take this opportunity to try a new recipe with a winter vegetable.   Even if you don’t enjoy cooking…look for easy ways to get a variety of vegetables into your meals.  

Check out this article for more on the connection between nutrition and mental health:


Winter Blues? Tip #2

Stay Active

Colder and shorter days mean it may be more difficult to find time to exercise.  But, don’t let the drop in the temperature stop you from getting your weekly dose of endorphins, a natural mood booster. Try a new gym membership…winter may be the perfect time to perfect your swimming stroke at an indoor pool.   Learn to rock climb at one of Atlanta’s rock climbing gyms. Or, embrace the winter sports and find an ice skating rink! It doesn’t have to be complicated or pricey, bundle up and take a walk in your own neighborhood, or pop in one of those old-school workout DVD’s with your rainbow leg warmers and get your endorphins flowing from the comfort of your own home.  If it has been a long time since you were active, check with your doctor about any new exercise routine!

Some more info on how exercise can reduce depression:

Winter Blues?

During winter months, sunlight is limited and especially this year in Atlanta, we have had some extra-grey, cloudy, rainy days. For those who are sensitive to this change in light it may feel more difficult to get out of bed and to stay positive over the winter months. Today is a rare sunny day….and the perfect opportunity to talk about the #1 item in beating the Winter Blues:

1) Chase the Sun–or at least stumble slowly towards it 
Even when it feels too cold to stay outside, find a way to bask in sunlight each day. Look for patches of sunlight through the window; open the blinds in your office, or step outside during your lunch break. If you are able, consider taking a few days away to a sunnier spot. If getting up in the morning is a struggle, consider using an lamp that mimics the sun’s rays or an alarm clock that incorporates gradually increasing light…sending the signal, it’s time to wake from your Winter slumber.

My favorite winter sunlight spot: Backyard hammock, with a blanket if necessary.
What is yours?

More than costumes and candy…

Re-member us,

you who are living

restore us, renew us.

Speak for our silence.

Continue our work.

Bless the breath of life.

Sing of the hidden patterns.

Weave the web of peace.

-Judith Anderson

Don’t get me wrong, I love a good costume and some mini chocolate bars, but the spooky costumes and sweet candy of Halloween are just one aspect of this special time of year.  This is also a time when multiple traditions acknowledge the connection between ourselves and those who have gone before us.   Regardless of your faith tradition or cultural background, this can be an opportunity to re-member those who have died recently,  in years past, or even distant ancestors who paved the way for us.

Why do I use a ‘dash’ in re-membering?

The process of thinking about those who have died is a way of recreating their place as a member of our circle.  In re-membering, we are keeping a space for them at the table, we create a place for them in our life story, we allow the important aspects of their lives to influence our lives again and again.  Re-membering is an active process, not just thinking about the past, but bringing the lives of our most important people into the present.

How do you create a space for re-membering?

Pictures, special items belonging to your loved one, or symbols of what they stood for, can be used to focus your attention on the important impact of your person.  You might make a special point to share memories of the person, highlighting the characteristics you hope to re-member and carry forward.  You might consider doing something in your community to honor a special cause your loved one supported, or simply visit one of their favorite places. Doing something they taught you, or something that they always wanted to do can also be great ways of re-membering.  The most important, is that you re-member in the way that feels right for you and is consistent with your person’s personality….quirks, flaws and all!

For more on Re-Membering check out this article on the Pixar movie “Coco” from the ladies at What’s Your Grief?



LGBTQ Pre-Marital Workshop

Starting in March we will have an LGBTQ Pre-Marital Workshop at Metropolitan Counseling Services.  This workshop is meant to provide a space for couples to discuss common issues that arise within any relationship as well as LGBTQ-specific concerns.  It is a 6 hour workshop split over three Thursday evenings.  Successful completion of the workshop will qualify participants for discounted marriage licence in Metro-Atlanta counties. Click here for: More Information

Tapping (EFT) to Relieve Chronic Pain, Stress and Anxiety on Today Show

I am excited to see Tapping get some attention in the National media because it is a useful, gentle practice for anyone dealing with everything from day-to-day stressful events, to longer term problems that feel stuck.

“Even though I have this stress, I unconditionally love and accept myself.”

If you watch the video, it gives you a very basic description of how tapping works.  But, there are a few points I would add/clarify.  First, the segment below is part of a “spiritual renewal” series on the Today show.  In my view, Tapping is not a spiritual practice.  It is better described as a “mind-body” practice.  You do not need to have any particular spiritual belief to use tapping and it is not associated with any faith tradition.  In addition, the host Megyn Kelly describes tapping as being unorthodox.   There has actually been research on tapping: Trauma update: On the Tipping Point For Tapping therapy | HMS  and increasing investigation into this method.  There are a few different schools of thought and slight variations on how to practice tapping, known as the Emotion Focused Technique.  But, all use a basic sequence of acknowledging the problem in conjunction with a statement of self-acceptance while combining the tapping sequence.

If you are interested in trying tapping, please don’t hesitate to reach out and I can lead you through the introductory practice…and then you will have the tools you need (literally) right at your fingertips to continue at home.   See the Today show video below:

Could tapping be the solution to chronic pain and anxiety? –