Now that spring is here it’s time to revise or create an outdoor exercise routine.  The list of the benefits of regular aerobic and strength-training exercise is too long to post here.  However, relief of depression is an important one.
Depression is a common disorder that is associated with compromised quality of life, increased health care costs, and greater risk for a variety of medical conditions, particularly coronary heart disease. 
Here are some tips to help you get started and maintain the benefits of regular exercise. 
To use that famous NIKE slogan, “Just Do It.”

1. Choose an activity that you enjoy and stick with it.  The number of activities to choose from can boggle the mind.  Just because you “don’t feel like it” is not a reason not to exercise. Tell yourself the truth that you’ll feel better afterwards. 
2. Make small changes.  Start with one day per week for 20 minutes.  Add more time or add another day.
3. Make a plan.  Don't leave it to chance.  Put your exercise session on your calendar.  Have plan A and plan B depending on weather or other scheduling. 
4. Invest in a good pair of exercise sneakers.  Consult with an expert.  It’s an investment that you won’t regret!  Don't let sore feet provide an excuse to skip your workout.
5. Timing is everything.  Exercise at a time of day that is most convenient.  Do not exercise on a full or empty stomach or just before you go to bed.  People with depression often suffer from insomnia, and night time exercise can leave you feeling energized when you want to sleep.  If possible, exercise during daylight hours to also benefit from sunlight.
6. Watch out for barriers to exercise.  Anticipate them and develop strategies to make exercise as easy and simple as possible.  Brainstorm potential solutions to bad weather, work commitments, fatigue, and any other lame excuse your demons will present.
7. Get a buddy.  Some people who exercise with a partner enjoy it more and are more likely to stick with it.  Also, the additional social support may provide motivation and have other beneficial effects.
8. Think positively. Praise your successes. Keep a record, get a tracking device.  View lapses in your exercise program as learning opportunities and don’t get discouraged if you miss a session.  Succumbing to excuses for one day is not a tragedy but get out there the next day.
9. Enjoy the moment. Take a minute when you are finished with an exercise session to appreciate how you feel in your body, mind and spirit.  A sense of accomplishment can follow you throughout the day.

Exercise appears to be an effective treatment for depression, improving depressive symptoms to a comparable extent as pharmacology and psychotherapy.  Observational studies suggest that active people are less likely to be depressed.  Even modest levels of exercise are associated with improvements in depression.  While the optimal “dose” of exercise is unknown, clearly any exercise is better than no exercise.  "Just Do It." and sustain it.
Here is a recent article from Slate which provides information on the anti-depressant effects of regular exercise.   Exercise and Happiness from The NY Times provides more information.  And another one about exercise to lower blood pressure and reduce fat.
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Everyone has difficulty falling asleep occasionally.  You can improve your sleep hygiene and reorganize your bedtime routines to create an external and internal environment which is more conducive to restful sleep.  
Here is a brief visualization called The Body Scan which can help release tension and quiet the mind.

• Lie on your back and make sure you are comfortable. Adjust your pillows and covers until you are totally comfortable.
• Close your eyes.
• Take some deep breaths and release stress as you exhale.
• Focus your attention on your toes and, without moving, visualize them melting into the mattress.
• Do the same with your insteps, heels, ankles, calves, knees, thighs, butt, spine (each vertebra individually), move upwards through each discreet muscle and body part.
• At each step/exhale tell yourself the story:  I am relaxing my toes, neck, shoulders, arms, etc., my toes are melting into the mattress, my body is releasing tension, I am ready for sleep.
• By the time you reach your head you may be drowsy and dropping-off.

Any repetitive tone or visual image can induce relaxation and sleep.  Mantras, prayers, counting sheep is an old-fashioned and effective remedy.  And don't forget what some "old wives" recommend; a cup of warm milk or chamomile tea can soothe the body and mind.
If your sleep is disturbed for many nights you may be experiencing insomnia which is habitual sleeplessness, wakefulness, restlessness.  Prolonged insomnia can have serious psychological and health problems.  If this is the case, consult a physician.
Researchers at Harvard have developed a list of 12 tips to promote better sleep.  Look them over.

Persistent relationship stress takes a toll, both emotionally and physically.
Every couple squabbles over finances, parenting, who does household chores, etc. But constant, unrelenting conflict can take a toll on both parties’ emotional and physical health.  The quality of a relationship is important to a couple’s quality of overall health 
You might notice common signs of stress when your relationship has hit a rough patch: headaches, irritability, stomach issues, muscle tension, changes in sleep patterns.   If that persists and you have unremitting stress your immune system can become compromised and you are vulnerable to many potential physical problems. 
​Some studies have linked relational conflict and depression to poor digestive health.  Others suggest that strained relationships may be connected to an increased risk for heart disease.  Stress is also linked to high blood pressure and cancer.
This mind-body connection is well known among researchers and physicians.  The impact on health is greatest when relationship stress becomes chronic.  Stress, in general, produces a “fight or flight” response that is designed to help in emergencies.  If it's constantly activated, the entire body’s internal balance can be disturbed.  Continual stress can cause an increase in cortisol which can damage the heart muscle.  The longer the time conflict persists over the course of months versus weeks, the more likely you are to experience some physical symptoms,
Couples counselling can help you learn to create an atmosphere of emotional safety for yourself and your partner, to take responsibility for stress relief so your nervous system shifts into “rest and digest” mode and all mind/body systems can function optimally.
​​Here are some misconceptions about Couples' Therapy published by The Gottman Institute.

There are many factors that can have negative effects on us, but sometimes it's important to focus on those things that can actually improve the quality of our lives. Yes, exercise, eating right, and getting plenty of sleep all can contribute to better physical and mental health, but another even simpler antidote that is often overlooked is making sure to laugh frequently.
Laughing is a natural part of life. As infants, we started smiling within our first few weeks and were laughing out loud within just months. Unfortunately, as we get older and life gets more serious, the ability to laugh can sometimes be diminished. Fortunately, you can learn to laugh again regardless of age.
How does laughing help? In addition to adding joy to your life laughter can:

• Ease anxiety and reduce tension.  Laughter has been shown to be an important stress reducer.
• A good, strong laugh can even help relieve physical tension, leaving muscles relaxed for up to 45 minutes.
• Experts say laughing releases endorphins, the body's "feel good" chemicals.
• Laughter also decreases stress hormones and increases immune cells, improving your body's resistance to disease.  
• One study in Norway found that people with a strong sense of humor tended to outlive those who didn't laugh as much.

So, how to get more laughter in your life?  Start with a smile. Smiling, whether to family, friends, co-workers or even to strangers on the street, sends out a positive message and makes you feel better, too. It's difficult to be smiling and in a bad mood at the same time. Plus, others will smile back, and that's also nice.
You can increase your laughter quota by searching out things that make you happy. Maybe it's playing with a small child or a family pet. Maybe it's taking the time to find a funny movie, TV show or a video on YouTube. Try reading a humorous book, or sharing a good joke or funny story with others. Read the comics, watch a comedian on TV, or have a night out at your local comedy club.  Yes, life can be serious and we can't always be laughing, but putting a little extra effort into trying to find the funny in your life can leave you feeling happier while providing real benefits to your physical health and mental well-being.​
Adapted from The American Counseling Association’s Counseling Corner Blog.

Taking time to meditate might sound like a luxury but it may be as important for your well-being as pounding the treadmill or eating broccoli.  And you don’t have to block off lots of time, either. Setting aside just a few minutes a day can improve your focus, and calm your mind and body.
If you’re a meditation skeptic, take a look at these four meditation myths that could (literally) change your mind.
Meditation myth #1: You have to practice at least 20 minutes every day.
Do you have a minute?  Great!  Then you have time to meditate.  Here's a one-minute mindfulness meditation.
Breathe in for five seconds, then breathe out for five seconds. That’s your warm-up. Then repeat for one minute. It’s that simple, and you can work up from there.
Meditation myth #2: You need to clear your mind.
Can’t get your to-do list out of your head?  It’s OK if it keeps coming back.
The goal of meditation is not to clear your mind of all thought. The goal is to return to the breath. Each time you discover your mind has wandered, return it to the breath. That is how your mind learns to benefit from meditation.
When you’re meditating and get distracted by a thought return your attention to your breath. You’ll increase your awareness of the present moment, creating calm and balance.
Meditation myth #3: It doesn’t do anything.
It’s true, meditation doesn’t do one thing for you- it does a lot of good things!  Research suggests that meditation appears to boost whole-body wellness.

• Soothe your genes. Mind-body exercises like meditation target the genes related to stress and inflammation, reducing the levels of both in the body. There’s some sound research showing meditation changes how genes are expressed in your body.
• Blood flow.  Studies show that blood circulation in the brain and other organs improves during meditation. There are long-term benefits for certain organs, especially the heart and brain.  Increased blood circulation gets more oxygen and nutrients to every cell in your body, helping them to perform better. Getting that blood flowing could help you get through some of those stressful moments — whether it’s a tough client call or taking your toddler shoe shopping.
• Cardiac Function.  Research shoes that meditation decreases heart rate and blood pressure during the process.  Daily meditation can keep both measures lowered.
• Brain function. Several studies suggest meditation affects every part of your brain. Almost all of our thoughts and actions result from different sections of the brain working together, so meditation can really help get your brain humming.  Other research indicates that mindfulness practices cause changes in the brain’s attention-related networks, improving your ability to focus on a task.
• Psychological stress. Meditation has been shown to reduce aspects of psychological stress, including anxiety and depression. In our chaotic, fast-paced lives, managing stress is a must for better health.​

Meditation myth #4: There’s only one way to meditate. Meditation comes in all shapes and sizes, including mindfulness, Zen and Transcendental Meditation®. The trick is finding what works best for you, then practicing where and when you can. It isn’t going to be an earth-shattering, ultra-Zen experience every time you practice.
And you don’t have to stick with one type of meditation.  Play around until you find one you like, or use a combination of techniques. You can even use several types of meditation during one session. 
You can meditate in your car before leaving for work, while your children nap or even while you’re washing the dishes.  Try to find a few minutes during your day to develop your meditation skills.
You’ll be joining the 18 million American adults who use meditation to boost health and focus the mind. And you just may find that meditation gives you a little sanity in a sometimes crazy world.
​This is adapted from an article posted by the Cleveland Clinic, February 2019.

​Most people experience a slump in January and February after the frenetic end-of-year and new year festivities.  Some of this is merely fatigue but the Winter Blues can leave you feeling, sad, irritable, unmotivated.  If these feelings intensify and lead to sleep problems, changes in appetite or weight, depression, you may be experiencing Seasonal Affective Disorder (SAD).
If your symptoms are in the milder category of Winter Blues there are several things you can do to help yourself feel better.​

• Since the 1980's light therapy has offered an effective remedy to boost energy.  There are even full-spectrum light visors so you don't have to remain in place to get your dose.  You do need to follow guidelines about when during the day and how long the exposure. There's lots of information on-line to inform you how to use light therapy.
• Cognitive Behavior Therapy (CBT) can teach you coping skills for the short-term seasonal occurrences.  Once you learn the skills you can use them daily throughout the year for your general well-being.  
• Of course, exercise is an effective mood-enhancer.
• Meditation can promote relaxation and mindfulness and enhance cognitive skills.  Future blog posts will present activities to promote mindfulness, stress reduction and relaxation techniques.
• If your symptoms persist for days and light, CBT, exercise and meditation are not effective it may be time to consult a physician or mental health counselor to discuss other interventions.

This brief article from the Mayo Clinic provides more information and this article from The New York Times is also useful.  
​A report from Cornell University found that natural light in an office significantly improves health, wellness and productivity in workers.

​Just about everybody goes through stressful times at work. Projects pile up, you stay late and take work home with you and the flow of emails doesn’t slow down. When this becomes the norm, it’s time to re-evaluate your work-life balance and make some healthy changes to avoid job burnout.
How do you know when it’s time to examine how your job fits into your life? 

• You’re staying up too late or having trouble staying asleep. You’re sitting all day and not exercising. You’re getting most of your food from a vending machine or drive-thru window or not eating at all. You have a nagging pain or health concern but don’t feel like you have time to go to the doctor.
• You’ve started noticing signs of anxiety or depression.  You are feeling angry or irritable. You may experience dread, restlessness, hopelessness, panic attacks, mood swings, and maybe even thoughts of suicide.
• Your work no longer feels meaningful. You don’t feel connected to your colleagues or clients. You’re just going through the motions.  You just don't care anymore.
• You feel incompetent.  No matter what you do, it feels like it’s never enough. You’re always behind and the quality of your work may suffer. You worry constantly about your job performance. You fear (but maybe also secretly fantasize about) being fired.
• There are no clear boundaries between work and home.  You’re working longer and longer hours. You can’t take time off without getting calls, texts and emails from work. You feel like you have to be available around the clock.
• You’re lonely.  Although you may have people around all the time and you’re constantly connected electronically, you no longer have the time or energy for meaningful interactions with family or friends. Your relationships begin to suffer. ​

If any of this sounds familiar, don’t despair. There are ways out of this.  Psychologist Amy Sullivan, Psy.D., offers the following tips for taking control and getting things back in balance.

• Disconnect when you’re at home. “Put down the phone,” Dr. Sullivan says. “We don’t need to be available 24/7.” Constantly checking and responding to texts and emails raises stress levels, makes it difficult to connect with family members and negatively affects your sleep.
• Be more efficient at work. Focus on one task at a time and keep working on it until it’s complete. Don’t try to multitask. Close your email and turn off your phone when possible to minimize distractions. “If we’re efficient we finish our work, and then we’re able to go home and spend time with our family,” Dr. Sullivan says.

• Prioritize self-care. Make a decision to set aside time for exercise. Choose and plan for nutritious meals and quality time with friends and family. Make those things non-negotiable in your schedule.

• Get professional help. If the stress is really getting to you and impacting your mental health, don’t hesitate to talk to a therapist. Many employers offer employee assistance programs that can connect you with a mental health professional who has experience helping people manage their stress.

Although hard work is prized in our culture, you don’t have to let your job take over your life. It’s OK, and necessary, to take care of yourself first.
Become a Time Realist as this article from The NY Times says.
​Here's some information from the Cleveland Clinic about the illusion of multitasking.

Happiness is a transitory state usually resulting from accomplishments, unexpected gifts and "happy" events, once in a lifetime occurrences.  Rather than seeking happiness pursue joy.  There are small moments within each day that can lift your heart, such as, the glimpse of a loved one, the memory of past joys, a budding flower, a kind interaction.  To use an over-used word, mindfulness can put you in touch with the tiny joys which present themselves through your surroundings; the beauty of nature, a well-done exercise routine, a hot shower, the aroma of fresh baking, favorite music, a delicious meal and connections with other people.  The list is endless if you pay closer attention to your senses; the sights, sounds, smells, tastes and touches within easy reach.  Becoming more conscious of the tiny joys around can habituate you to perceiving things differently, to gathering the pleasantries within even the grayest day and lead to a steady state of contentment.  Then you don't have to wait for the happy events to come along.  You have many joys whenever you tune into your senses to experience the present.  Here are some easy steps to help focus on the joys around you.  
​The Cleveland Clinic has this list of 7 Secrets to Happiness.  


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​Good Mental Health is no different than good physical health.  In fact, good mental health contributes to better physical health.
​Seeing a physician isn't embarrassing if we have the flu, a high fever, or other serious health problems.  No one will criticize you for seeking medical help for a physical health problem and, indeed, most people would fault you if you didn't seek medical help.
Yet we often find that mental health issues bring a very different reaction.  People sometimes see mental illness not as a health issue, but as a character flaw, a serious defect, something that marks a person as weak, unstable, perhaps even violent or dangerous.
Such reactions have serious consequences for millions of Americans who could be healthier and happier if they were receiving the mental health help readily available.  But many don't seek such help out of fear of being "labeled" with a mental illness, feeling family and friends won't understand, or that it could lead to discrimination at work or school.
Too many people who could use help instead see their condition as a sign of personal weakness. They may mistakenly believe that they should be able to control whatever is wrong without outside help.
Please, work to correct this misinformation and encourage people to seek needed treatment.  For example, researchers estimate that one in eight U.S. adolescents is suffering from depression.  Each day an estimated 3,000 young people in grades 9 to 12 attempt suicide, yet only 30% of young people facing mental health issues ever receive any type of treatment or intervention. This lack of treatment helps lead to more than 4,600 suicides by young people each year. The statistics are even scarier among senior citizens and our military veterans.
What you can do:

• Speak up.  Tell people if you have had treatment and how valuable it was just as you would share that an MD treated you for blood pressure, cholesterol, digestive problems, heart conditions, etc.
• Ask your schools to teach a module on emotional intelligence at all grade levels each year.  This could empower students to be assertive, learn empathy, and decrease incidents of bullying.
• If you see a relative or friend in distress don't shy away, instead, suggest psychotherapy as an option and share your own experiences.
• Do some research and study in improving communication, parenting techniques, conflict resolution and bring these skills into your family and work situations.
• Consider scheduling a weekly Family Meeting where all members can feel safe to discuss issues and generate solutions to influence family dynamics toward more cohesion, trust and contentment.  Even infants and toddlers attend!

It's vital for people to recognize that mental health issues are not a reason for shame, but rather a condition that requires treatment by a professional. Anxiety, depression, panic attacks, eating disorders, social phobias and similar problems are not a sign of personal weakness.  They are simply conditions that, when treated successfully, can result in a happier, healthier and more productive life.
If you or someone you know is suffering from a mental health issue, don't give in to the stigma, but rather take action for better health.  Talk to a friend or family members about what's bothering you and look into assistance from a mental health professional.  Seeking mental health help is not a weakness; it's as logical and right as seeing a doctor for the flu.
Adapted from American Counseling Association’s Counseling Corner Blog.
​Here are some thoughts from Markus Howard on The Marquette basketball team about his mental health treatment as published in The NYTimes.

​For most of us, asking for help can often be difficult. Yes, asking for advice on planting a garden is easy. But for a serious issue, such as your mental health, you may find that you don't want to admit to the problems you're facing.
It's not hard to understand why you may be reluctant. Admitting that you're struggling or feeling  overwhelmed is like admitting you're weak or inadequate. Many of us learned as children that it's important to be independent, strong and self-sufficient. That background makes it difficult to tell someone else that you're really not okay.
The result is that people often decide to just try and do the best they can by themselves. In some cases things might just turn out fine, though there are no guarantees. But going it alone could involve considerable amounts of stress and anxiety, and may even lead to bigger and more serious problems.
Another common option is to turn to family or friends. This can be a good idea if those you trust with your problems and fears are truly understanding and are able to offer meaningful support and help. Sometimes they can, but often times they just can't be objective enough.
If you're facing a difficult time or situation, something that's causing depression, high stress and anxiety, and is making it difficult or impossible for you to enjoy life, it may be time to seek out professional help. Doing so can be a difficult choice, since it means asking for help from a stranger, and usually will involve a fee.
However, realize that a professional counselor is someone who has gone through extensive training and has many tools to help those feeling overwhelmed and unsure of  how to go on. Despite the way it's often portrayed on TV, counseling is not something just for "crazy" people. Most counseling assists perfectly normal people who are simply facing issues and problems that are negatively affecting their lives.  There are no reasons to suffer emotional pain when licensed, professional counselors are available, willing and competent to help.
There are many ways to find a counselor.  You can ask a friend, your doctor or dentist, teacher or someone you respect to give you a referral.  Many communities have counseling centers.  If there is a resource at your job you can ask about the Employee Assistance Program. You can find a counselor by simply Googling "Find a Counselor".  There are many referral sites that you can search geographically and by topic, e.g., stress, anxiety, depression, marital conflict, parenting. ​
Asking for help is never a sign of weakness but rather of the strength to recognize when your problems are real and that you need help to do something about them.
​Here are some reasons NOT to ignore your Mental Health from the Cleveland Cllinic.
​​​Adapted from American Counseling Association’s Counseling Corner Blog.