10 Self Care Tips to Start Your Morning With a Sense of Well-Being

Starting your morning with healthy self care routines can improve your overall perspective and sense of well-being for the rest of the day (see my article: Overcoming the Morning Blues).

Self Care Tips to Start Your Morning With a Sense of Well-Being

10 Self Care Tips to Start Your Morning

Depending upon how much time you have in the morning, here are 10 ways to improve your overall mental health throughout the day:

1. Prepare the Night Before: Rather than waking up and rushing around to figure out what you're wearing and what you need for the day, prepare everything the night before. This would include: laying out your clothes, gathering any work items that you'll need to take with you, having your MetroCard ready, making sure you have enough cash, having your keys handy, etc.
2. Wake Up Feeling Rested: One of the keys to having a sense of well-being is having a good night's sleep (see my article:  Tips For Getting Better Sleep).
3. Let the Sunshine In: Getting 5-10 minutes of sunlight in the morning can help to clear away grogginess and to wake you up feeling ready for the day. So, open your curtains and let the sunshine in. If you wake up before the sun comes up, turn on a lamp or consider getting a light therapy lamp (see my article: Coping With Seasonal Affective Disorder (SAD).
4. Hydrate: Drinking water in the morning not only quenches your thirst, it can also help you to clear up cognitive confusion related to dehydration. If you don't especially like drinking water, you can add some lemon or lime to give it flavor.
5. Avoid Technology: Reaching for your phone or computer as one of the first activities of the day can become compulsive. It's easy to get lost on social media or responding to texts and emails rather than taking care of yourself. So, unless it's absolutely necessary, refrain from using technology as part of your morning routine.
6. Start the Day With an Intention: Starting your day with a healthy intention can help to improve your mood and overall perspective (see my article:  The Power of Starting Your Day With An Intention).
7. Eat a Nutritious Meal: A healthy breakfast can help you to feel more energized during the rest of the day. You'll also be less likely to eat unhealthy foods, like donuts or junk food during the day because you'll already be full.
8. Get Physical: Whether you go out for a morning walk, jog or do other cardio and/or core exercises in the morning, getting physical in the morning can help to boost your endorphins, which will give a boost to your mood. In addition, it can help to tone your body and reduce weight.
9. Meditate: Spending 5-10 minutes meditating in the morning can help to calm your mind and body (see my article: The Safe Place Meditation).
10. Be Grateful: Being mindful of the people and things in your life to feel grateful for is a great way to start the day. Rather than focusing on all the negative things in your life and in the world in general, practice gratitude (see my article: Keeping a Gratitude Journal).

Getting Help in Therapy

There might be times in your life when you engage in self care routines and yet you wake up feeling anxious, depressed or have a sense that your life lacks meaning or purpose.

Rather than struggling on your own, you could benefit from working with an experienced psychotherapist who can help you to overcome your problems.  

While therapists are out of their offices due to the COVID-19 pandemic, they are practicing therapy using teletherapy, which is a convenient and effective way to provide psychotherapy services (see my article: The Advantages of Online Therapy When You Can't Meet With Your Therapist in Person).

Help is just a phone call away, so rather than struggling on your own, take the first step to getting help by calling a licensed mental health practitioner in your area.  

When you work through your problems with an experienced therapist, you can improve your mood and lead a more fulfilling life.

About Me

I am a licensed NYC psychotherapist, hypnotherapist, EMDR, AEDP, Somatic Experiencing and Emotionally Focused therapist (see my article: The Therapeutic Benefits of Integrative Psychotherapy).

I work with individual adults and couples.

I am currently providing teletherapy services during the current pandemic.

To find out more about me, visit my website: Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Coping with Seasonal Affective Disorder (SAD)

Seasonal affective disorder, also known as SAD, affects many people during the fall and winter months when there is a decrease in sunlight.

Coping With Seasonal Affective Disorder (SAD)

What Are Some of the Symptoms of Seasonal Affective Disorder?

• Experiencing depressive symptoms during the fall and winter, and no depressive symptoms during the other seasons
• Sleeping more than usual
• Increased appetite
• Experiencing a decrease in energy
• Losing interest in activities that you usually enjoy
• Experiencing problems focusing

What Can You Do to Cope With Seasonal Affective Disorder?

• Try to get as much sunlight as you can, including going out for a walk during the day, keeping shades or blinds open to get maximum exposure to light, spending time near a window at work and going away, if you can to sunnier vacation spots.
• Exercise at a level that is right for you to raise your endorphin levels.
• Try doing gentle yoga to elevate your mood.
• Spend time with close friends and family doing activities that you enjoy.
• Eat nutritious meals and limit caffeine.
• Consider light therapy.
• Manage your stress

Coping with Seasonable Affective Disorder: Get As Much Light As You Can

Coping with Seasonal Affective Disorder (SAD):  Consider Light Therapy

If none of the above suggestions work, it's a good idea to see your medical doctor to rule out medical issues that cause depressive symptoms.

For instance, many people who have an undiagnosed thyroid condition, can have depressive symptoms, but once their thyroid is stabilized, they are no longer depressed.  So, it's a good idea to rule out medical problems first.

If you have ruled out medical problems and the suggestions above for dealing with SAD aren't working for you, consider seeing a psychotherapist to determine if you have Seasonal Affective Disorder or if you have a different form of depression, such a major depressive disorder or dysthymia (see my article: How to Choose a Psychotherapist and What is the Difference Between Sadness and Depression?)

Getting Help in Therapy
An experienced psychotherapist can help you to develop resources for dealing with seasonal affective disorder so that you are better able to cope with the decrease in light during the fall and winter.

Seeing a psychotherapist, who knows how to work with SAD can make such a difference in the quality of your life.

If you're suffering with SAD, get help today.

About Me
I am a licensed NYC psychotherapist, hypnotherapist, EMDR and Somatic Experiencing therapist who works with individual adults and couples.

I have helped many clients who suffer with SAD to overcome SAD symptoms.

To find out more about me, visit my website:  Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

Another Study Reveals There's a Seasonal Pattern to Mental Health

Many clients that I see in my psychotherapy private practice in New York City tell me that they notice a seasonal pattern to their mood and that they tend to feel happier in the spring and summer when there's more sunlight as opposed to the winter when there's less sun.  

Study Reveals a Seasonal Pattern to Mental Health

Most of these psychotherapy clients who report a seasonal pattern to their mood don't meet the criteria for seasonal affective disorder.

Seasonal Pattern to Mental Health
There have been studies before that show a seasonal pattern to mental health.  

A New York Times article by Nicholas Bakalar discusses yet another study with similar findings (see link below for the article).  

The full research study is reported in the American Journal of Preventive Medicine.

It's great to have the research to back up what has been reported to most therapists for a long time.

Getting Help in Therapy
Whether you notice a change in your mood due to seasonal changes, current circumstances in your life, longstanding problems or for reasons unknown, rather than suffering alone, you could benefit from getting help from a licensed mental health professional.

About Me

I am a licensed NYC psychotherapist, hypnotherapist, EMDR and Somatic Experiencing therapist.

I work with individual adults and couples.

To find out more about me, visit my website:  Josephine Ferraro, LCSW - NYC Psychotherapist.

To set up a consultation, call me at (917) 742-2624 during business hours or email me.

A Seasonal Pattern to Mental Health - Nicholas Bakalar - NY Times