​Dear diary…

I don’t keep a gratitude journal, but if I did, yesterday's entry would have been: “November 8th, 2020: today was a good day! I am grateful for the fact that I was able to write my monthly newsletter sitting outside, the warm sun on my back, occasionally glancing at the last autumn leaves swaying in the breeze. 20 degrees in November! Thank you, Mother Nature!” 
 
Research shows that the simple act of expressing gratitude can help ease symptoms of depression and improve our overall mental health. Whereas some people keep a daily gratitude journal, others may simply state what they are grateful for, when the feeling comes up.  That is my method. On the spot, feel the gratitude, express it out loud (even when I am alone!) and move on with my day.

Although most of us have tons to be grateful for, to varying degrees, the last eight months have definitely been challenging. Being isolated from loved ones combined with the world’s unrest, and the uncertainty of what the future holds in regard to the pandemic is enough to affect anyone’s mental health. Combine those cheery facts with winter that is upon us (sorry for the reminder…), we now have a great recipe for the blues! It may therefore be a good idea to develop a personal plan to stay physically fit and mentally healthy for the months to come.
 
The same way you develop a training program to get physically fit and achieve specific goals related to physical activities, having a “mental health maintenance program” (MHMP) is as equally important. Keep in mind that we are all different! What works for me may be impractical for you (or even seem silly!) When developing a plan, know your tendencies, assess your needs and address them by listing ways you can reach your goals.  
 
For example, I discovered over the last 55 years that I have a tendency to either be in a manic state (I call this my superwoman phase where I am highly productive, creative, and usually bite off more than I can chew) or a somewhat depressive state (I call this hiding under my rock phase.) With trial and error, I have developed a personal strategy that allows me to function in a balanced and sustainable way (I call this my happy place.) You won’t be surprised to read that a regular meditation, yoga, and mindfulness practice is at the root of my happy place.  If you are interested in meditating with me, or learning to meditate, stay tuned. I will be offering a program in the New Year that will help debunk some of the myths surrounding meditation. Upon concluding this program, you will have the basic knowledge and tools needed to start and/or maintain a daily meditation practice with ease.
 
Without further ado, I candidly share below my regular mental health maintenance program with you in the hopes that it may help some of you during the long winter months ahead.
 
What I do daily, especially during the shorter months of the year

• Spend a minimum of 30 minutes outside, while the sun is up.
• Turn my light therapy lamp on for a minimum of 15 minutes.
• Meditate for a minimum of 5 minutes (up to 30 minutes)
• Take Vitamin D.
• Exercise! In other words, get my heart rate up by doing any of the following activities: walking, running, snow shoeing, cross-country skiing, spinning, light weightlifting, yoga.
• Brew my favorite herbal tea, sit in a comfortable chair, get cozy, and sip slowly (without Smartphone, book or TV to distract me.) The idea is to enjoy the moment, the warmth, and give my brain an additional mindfulness moment.

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Other things that I have started doing since the pandemic, and will continue to do so because it gives me joy:

• Learning to play guitar
• I love to dance… so I put a couple of my favorite tunes and dance like no one is watching. Gets the heart pumping and I can’t help but smile while I am on my imaginary dance floor.
• Schedule a weekly Zoom call with a friend and/or a family member. Staying connected and supportive for each other is the key here!
• Spend as much time in nature and hug a tree!