January can feel like a gloomy month.
Post-holiday let down is a common experience that professionals refer to as the "January Blues."
In the aftermath of weeks of holiday parties people are often coming to terms with both weight gain and buyer's remorse.
Add cold weather, decreased daylight and failed New Year's resolutions to the mix and people often find themselves with a serious case of the blues.
One way to overcome the January Blues is to plan ahead.
Chris Rosenthal, a licensed mental health counselor and psychotherapist at Harmony Hill Retreat Center in East Meredith, said that January is the perfect time to "see the cold winter months as a time of resting, reflecting, being introspective, exploring and planning for the warmer months."
She also suggests participating in outdoor activities as a way of being in harmony with _ not resisting _ the season.
"When it comes to winter doldrums and post-holiday letdown, focusing on what we can change is crucial. Accepting what we cannot change is also crucial. Resisting will ensure a negative, depressive attitude that stems from not having control over a situation or circumstance. Accepting what is, is the first step to improving our emotions," Rosenthal said.
She suggested learning or doing something new, such as a new language, playing an instrument or joining a local advocacy group, is a good alternative to making a traditional New Year's resolution.
"I am a strong advocate for firm gentleness with yourself when you are attempting to change an old habit or attitude that no longer serves you," Rosenthal said. "Be disciplined with your new intention. Be gentle with yourself when you falter."
When it is cold and windy outside, it is tempting to curl up with a book or movie and a snack. This can compound the problem of holiday weight gain and sabotage New Year's resolutions to lose weight.
Cathy MacLaughlan, a certified dietician and nutritionist at United Health Care Services at Delaware Valley Hospital in Walton, encourages people to be willing to start over if they veer away from weight goals.
"Learning to manage your weight is a lot like learning to walk. If you watch children learning to walk, you will see that they fall down frequently. You don't yell at them for falling down, you encourage them to get up and keep trying. Weight management is like that," she said. "People need to learn to keep trying and stop beating themselves up when they have difficulty."
MacLaughlan teaches the nationally recognized Lifesteps Weight Management Program in Walton using nutrition, behavior modification, group support and physical activity as components to help people achieve their goals. Making gradual changes in eating and activity habits are the keys to success, MacLaughlan said.
Increased physical activity is a many-faceted tool that can be used to overcome the January Blues.
Sarah Hood, owner of Head to Toe Fitness Center in Downsville, said that memberships increase remarkably around the first of the year. This is a common time for people to set health goals, which include physical fitness. Hood said that motivation and consistency are the largest obstacles for people trying to reach their goals. Hood encourages gym members to have a support system or workout buddy to help with motivation.
"I want you to feel good about yourself. Anyone can get healthy and fit with a regular program of exercise and good nutrition. The first step is to make a decision to want to make a healthy change, the next step is to act, and finally _ stick with it."
Hood said mental preparation and focus are necessary if goals become derailed.
The Journal of Clinical Endocrinology & Metabolism also suggests getting at least one hour or more of sunlight per day. Sunlight helps the pineal gland to produce melatonin, which in turn produces feelings of contentment and better sleep.
Taking a walk outside during your lunch hour is a great way to increase your physical activity to help with fitness and weight management goals and to incorporate sunlight into your day.
Set goals instead of resolutions. Resolutions don't work because they are often made based on things we think we should do, rather than from our heartfelt desires.
Try something new this year by digging deep and unlocking your true passions for what you'd really like to be, do and have during the year ahead.
