​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.

It's not unusual for parents to feel overwhelmed by the demands their children may be making for all the latest in toys and gifts. The holiday season is a time of massive amounts of advertising, a great deal of it aimed at our children. Few parents are able or willing to say "yes" to all the toy requests their children may present, but if you approach it correctly, saying "no" doesn't have to make you feel like a Scrooge.
The holidays can make all of us feel like "kids" again. It's mostly a happy time, but also a season with heavy doses of marketing pressure. As adults we're able to control the impulses brought on by all those "buy stuff now!" ads, but our children face the same tidal wave of advertising without the experience to help temper the desires the ads create.
There are real reasons why the latest, heavily advertised toys can seem so appealing to our kids. It's a normal part of development for children to fantasize and jump from reality to a make-believe world with ease.  Watch small children dressing up or acting out elaborate games and you can see how real those fantasy worlds can be for a child.
This ability to engage in fantasies is also why all the newest and "hottest" toys can seem so appealing. Children can easily dream about owning that exciting new game or toy, something they can imagine playing and sharing with friends, and maybe even be envied for owning.
These childhood dreams can be very strong during the gift-giving season, and when we have to let our kids down and say "no" to the latest requests it can leave us feeling like we're bad parents. This, however, may be an emotional reaction, but not a realistic evaluation.   
As a parent there may be legitimate reasons why agreeing to a child's demands simply isn't practical, or desirable, or maybe even possible. While those reasons may make sense for you, for the child looking to fulfill his or her fantasy, your adult reality has little or no meaning.
Our normal parental response to a child's over-the-top request, or "demand," might be something like, "No, that toy is simply too expensive." Such a response often will lead to escalated tension that makes the child cling even harder to the fantasy of how wonderful it could be and how you just don't understand.
Instead, it often works better to allow the child to hold on to and enjoy the fantasy. Respond by showing you understand how wonderful and fun it might be to have that toy. Don't resist the fantasy, but give your child the time to return to reality at his or her own pace. Save the discussion of why the toy is not a good decision for a calmer time when the fantasy is not as strong.
Adapted from the American Counseling Association’s Counseling Corner Blog

​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.  


​

As a new school year begins many families reorganize their daily patterns.  Here are some ideas you can use to rethink schedules, chores and general discipline.
Getting children to do their chores does not make you a bad person.
When it comes to assigning children family chores, virtually all parents think it's a great idea.  But many  also find it can be a big hassle to get them to actually do the assigned work.
Yes, it may sometimes seem easier to just take out that bag of trash yourself than to get into a big argument with the children over whose turn it is, or why that simple job can't be done now. But what the experts advise is not to let such household responsibilities slide.
Having  your children do assigned chores can be an important factor in helping them develop in positive ways. Chores are a way for children to feel part of the family, and to gain a sense of contributing toward the family good. These early life lessons make it easier for a person to feel like an active, contributing member of society later in life.
Chores are also a means for learning about responsibility and meeting expectations, skills necessary for success in school and the workplace.  They may involve simple activities, like making a bed daily or helping with the family pet, but the lessons derived from successfully completing family chores carry over into later life.
Getting chores completed successfully, however, does require  planning and work on the part of parents.

• Make assignments that are appropriate for a child’s age and abilities so successful completion and positive experiences are most likely.
• Keep your expectations reasonable. If you are a perfectionist and criticize how every chore is done, you're setting your child up for failure, unable to meet your expectations. 
• Set realistic, attainable goals. Don't let children get away with little or no effort since that is teaching them to have their own low expectations and to question their abilities to do good work.
• Talk to your children about setting up a chore system.  Clearly explain responsibilities and what constitutes successful completion of a task. 
• Show them how to do the chore along with you, step-by-step, several times before expecting them to work on their own. 
• Develop rewards for work well done.  Ask your children what rewards would motivate them.
• Take the time to monitor chore activities and to offer honest praise for carrying out assigned tasks successfully.
• Evaluate the chore system periodically, rotate chores among children, reteach the proper sequence of work and model the level of effort.

Starting a child early in life to accept chores and do them well builds self-esteem and helps develop stronger life skills.
Here are some interesting articles from The New York Times, "Happy Children Do Chores", another one about providing motivation for children beyond rewards and punishments and one about not yelling.
Adapted from American Counseling Association’s Counseling Corner Blog.

​​May is Mental Health Awareness Month and it's time to talk about confronting the stigma around therapy.  Many people would benefit from therapy but won't choose it because they feel ashamed and weak when confronted with emotional difficulties.  There is no shame in seeking professional help for emotional difficulties anymore than there is to visit a medical doctor for your physical health.
Physical and Mental Health are entwined.  Ignoring either can lead to greater difficulties.  Early intervention is the key to dealing with both physical and mental problems.
Men are particularly at risk from not talking about emotional issues.  Men can perceive themselves as weak and inferior for feeling anxious, depressed, angry, overwhelmed and other uncomfortable emotions.  Stuffing feelings down or ignoring them can be dangerous to functioning in relationships, can interfere with concentration at work, contribute to fatigue, irritability.
​Here are some excerpts from an article by Sean Evans, "Not Talking About Mental Health is Literally Killing Men",  May 2, 2018.


"Your mental health is inseparable from your physical health. Not a revolutionary concept, but what is astounding is the stigmatization that still surrounds men who dare to talk about their emotional struggles.
Men who are vocal about any kind of mental issues can be dismissed as weak.  As inferior.  As flawed, broken guys who are more likely to be ostracized for their honesty, instead of rewarded for their bravery.  Instead of affording a fellow man compassion, we mock, belittle, and turn a blind eye. We freely spit the phrase, 'Man up', as though your gender alone should suffice to guide you through your darkest times.
Or worse the response can be 'Well, that sucks', then change the subject because talking about feelings is just too real.
What’s real is the fact that 9 percent of men experience depression.  That’s more than 6 million men.  More than 3 million men struggle with anxiety, daily.  Of the 3.5 million people diagnosed as schizophrenic by the age of 30, more than 90 percent are men.  An estimated 10 million men in the U.S. will suffer from an eating disorder in their lifetime.  One in five men will develop and alcohol dependency over a lifetime.  Male suicide is rising at such an alarming rate that it’s been classified as a 'silent epidemic.'  It’s the seventh leading cause of death for males.  That’s a staggering statistic. 
It’s okay to feel depressed.  It’s okay to feel overwhelmed.  It’s okay to be sad.  It’s okay to be anxious. It’s okay to be scared. It’s okay to not have everything figured out, to feel a wave of uncertainty come crashing over you and not know which way is up, or when your next gulp of air will come. These are perfectly normal feelings that every man experiences.  And it’s okay to talk about it.  What’s not okay is suffering in silence."  You can read the full article here.
Freud called therapy the Talking Cure.  It's time to talk!
Here are some misconceptions about therapy which may block someone from seeking help.

​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.

Most of us, most of the time, want to be nice, to do what is asked and to please those asking for our help. We usually try to be accommodating at work, with our friends, and with our family members.
But sometimes, rather than replying, "Sure," when asked to do an inconvenient favor, or to take on a task beyond your abilities, it may make better sense to say, "No."
It can be difficult to just utter that simple "No." You want to look responsible, helpful and capable. However, the reality is that saying "Yes." to virtually every request can produce a variety of negative results.
Research has shown that the more difficulty someone has in saying "No," the more the person is likely to experience stress, burnout and possibly even depression.  Difficult requests are highly likely to make you feel frustrated or anxious, or even mad at yourself for saying "Yes." in the first place.
The key to saying "No." is to do it in a respectful and courteous manner.  It starts with understanding what your own boundaries are, and not being embarrassed to accept and keep those boundaries. When you see that a request is going to push you into a zone where you'll feel uncomfortable or not fully competent, it's important to make your feelings, and decision, clearly known.
Responding to a request with phrases like, "Gee, I'm not certain I can," makes it clear that you are not being straightforward about your decision. That's also true when your immediate response is to start apologizing or making excuses and explanations for why you can't do what's being requested.
Instead, first make sure that saying "No." is really the only alternative. Politely let the person know you would like to help, but first ask questions to clarify what is really needed. Perhaps there is a way that you can help that wasn't evident when your aid was initially requested. But if it turns out that "No." really is the only right answer, then state your decision clearly. Let the person know you're sorry you can't help, but that it just wouldn't work.
While you want to be helpful, it's important to recognize your own limitations, interests and capabilities. Stepping too far outside those comfort zones will leave you feeling anxious and frustrated, and probably won't be the best help available.
Setting boundaries, and keeping them so you are not manipulated into situations which could cause stress and resentment is a way to use your personal power in a kind and clear way.
Remember, "NO" is a complete sentence.
​Adapted from American Counseling Association’s Counseling Corner Blog.
​

Disappointment comes to everyone. Adults have learned through repeated exposure that when people or activities may sometimes let us down, we can keep such things in perspective and find ways to overcome our dashed hopes.
But for children, disappointment can come in numerous forms. Even a seemingly minor hurt can often seem like such a complete disaster that the child truly has a difficult time accepting and dealing with it. And, in many cases, such as when a beloved pet dies or a close friend moves away, the hurt can be very real and deep and won't disappear easily.
While responding to childhood disappointments can seem difficult, there are good ways to do it. 
You can make a child feel less sad, avoid more serious emotional issues, and, when you respond well, help open communication that can strengthen the child/parent/teacher relationship.
How do you begin to respond to a child's disappointment?

• Listening is step one. Don't minimize or discount the story your child has to tell, even if it seems trivial to you. It's very real to your child, and a responses such as, "That's no big deal," or, "You'll forget about it by tomorrow," or, "Big boys don't cry," only serve to convince your child that the feelings are invalid; that you don't really understand or even care.
• Don't hurry in with a pleasant experience or reward to make the hurt go away. This can establish flawed coping patterns that carry over into adulthood and can present very real future problems.
• Talk "with" your child, rather than "to" her or him . Don't begin an interrogation when something seems wrong but instead tell him or her in a gentle way that you've noticed they're unhappy and encourage them to tell you what has happened.
• Don't be judgmental about what is being reported but instead offer sympathy and understanding. Let your child know you empathize because you've suffered your own disappointments. Don't try to top your child's story, but instead listen and sympathize. Just being able to share can do much to minimize the hurt.

In some cases, being a good listener may not be enough. If you notice a persistent change in behavior over time, and if your child is refusing to talk about what's wrong, it may be appropriate to seek help from a trained professional counselor who specializes in childhood issues. Your child's school counselor is always a good place to start.
​Adapted from American Counseling Association’s Counseling Corner Blog.

​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.