This past Sunday, most of the United States “fell back” into Standard Time. At 2:00am local time, the clocks got turned back one hour, making it 1:00am (again). Ah, an “extra” hour to stay in bed. Who wouldn’t want that? For some individuals, the desire to stay in bed is overwhelming. This, combined with other sometimes debilitating symptoms, could lead to a diagnosis of Season Affective Disorder (SAD), a form of depression which occurs at the same time each year. SAD is more common this time of year, though for some, the SAD symptoms are more prevalent in late spring/summer.

The specific cause(s) of SAD is unknown, though experts relate the diagnosis to the lack of light in the late fall and winter months. The reduced hours of sunlight may disrupt the circadian rhythms of humans, which settings indicate the time to be awake and the time to sleep. Reduced sunlight can also cause a drop in serotonin, the neurotransmitter that affects mood, which may lead to SAD. Another possible cause of SAD is the increased levels of melatonin, a sleep-related hormone produced in the pineal gland; greater levels are produced in the dark.

Symptoms of SAD include:

• Depression
• Anxiety
• Extreme mood swings
• Appetite changes – cravings for starchy and sweet foods, often resulting in weight gain
• Excessive sleeping and drowsiness
• Decreased physical activity
• Loss of interest in usual activities
• Avoiding social contact

A clinical diagnosis of SAD is normally made after two to three consecutive years of the above symptoms followed by complete remission of the symptoms in the spring and summer months.

The prevalence of Season Affective Disorder is more common in women; three out of four SAD sufferers are women. Onset of SAD usually occurs between the ages of 18 and 35; the risk of getting SAD decreases with age.

The phrase “the best defense is a good offense” can be applied now to help prevent onset of SAD symptoms as the days grow shorter in the coming weeks. Regular exercise is one of the best activities to keep your mind and body strong and focused. Exposing yourself to as much light as possible throughout the day is very important. If your work environment or home does not get much sunlight, you will benefit from spending some time outdoors in the prime sunlight hours of 11:00 am – 3:00 pm. Many SAD sufferers use an indoor light box for a set amount of time to ensure their bodies are exposed to light in the dark days of winter.

Food choices can also alleviate or control SAD symptoms. Eliminating sugar and limiting caffeine intake are two powerful nutritional choices (always) to control mood swings, but even more so this time of year when the onset of depression is more likely due to reduced daylight hours. Whole grains and grounding root vegetables are good staples to include in your diet at this time of year. Root vegetables help eliminate fatigue as they are rich in vitamins, beta-carotene, potassium and minerals. They are also a great source of dietary fiber, which aids digestion and can help avoid the urge to overeat.

Next Steps:

1. Evaluate your exercise routine. Make time to engage in physical activity every day.
2. Take advantage of sunlight - it is a free resource. Spend some time outdoors every day. (Do this even on a cloudy day. Being outdoors during “daylight” hours on a regular basis will help ward off Season Affective Disorder.)
3. Be a social butterfly. Plan activities with friends so you can guarantee yourself some stress-free time to enjoy yourself throughout the winter months.
4. Meditate or attend a yoga class. These centering practices will provide time for you to stay in the present moment, help control stress and reduce anxiety.
5. Add a variety of grounding root vegetables to your meal plan. Experiment with delicious new recipes.

These steps will help you prepare for the winter months and stay present and focused as the seasons change. If you are concerned about how what you eat affects how you feel, the possible onset of SAD or other life-changing incidences, contact me at jodi@bravowellness.com or call 413-282-7286. At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to reach their goals and maintain a healthy and fulfilling standard of living.

This is one of my favorite times of year – the “playoffs” to get into the National Hockey League playoffs and have an opportunity to play for the coveted Stanley Cup. The New York Rangers always seem to find themselves in a fight for a playoff spot and it often comes down to a mathematical game of wins for the Rangers and potential losses for other teams. Doesn’t sound like a great position to be in, does it? Nope! The games become more about watching the scoreboard to see if the team the Rangers need to jump ahead of is losing instead of focusing on the Rangers getting on the ice and playing their best.

This year is different. The Rangers are in control of their own destiny. I like the way that sounds! They are in a position to make the playoffs. They just need to go out and win the games they play; they don’t need to worry about whether other teams are winning or losing.

I attended a fabulous Inner Game of Abundance Mindset Retreat last Fall. My mentor, Fabienne Fredrickson, spoke so much about the abundance in the world and how we don’t need to focus on competition – we need to focus on ourselves and being our best each and every day. Intellectually, I understood what she meant, but I didn’t truly “feel” it until I heard the game commentators discussing the Rangers position to get into the playoffs last week. They said the same thing about the Rangers, “The Rangers don’t need to worry about competition. If they win, they’re in. They just need to go out and play hard every day and win the games they play.”

A-ha! The same is true for me (and you): Be your best every day and you don’t need to worry about competition. We control our own destiny through our thoughts, feelings and actions. Believe in yourself. Believe in your abilities. Take the actions necessary to fulfill your goals and you will achieve the greatness you desire.

Let’s go, Rangers!

After hearing Nell Merlino speak at Tory Johnson’s Spark and Hustle conference, I was inspired to create my BEST Life Plan – a one page document that would outline my intentions as I see them at this point in my life. Like a business plan, my life plan will be like a GPS and guide me to my desired outcome. Nell suggested reviewing the one page business plan every quarter and I can already hear my GPS saying “recalculating” as I redefine my goals and change course. And that’s OK. It’s allowed. That’s the great thing about taking the time to write out the plan – you are reminded where you thought you were going and can incorporate lessons learned and new information to seek out a new destination if you desire to do so. The important message to remember is to enjoy the journey.

1. Who are you? What are your core values? What do you want to achieve in your lifetime?
I am a kind, caring, intelligent, nurturing and loving woman. I am a wife, daughter, daughter-in-law, sister, sister-in-law, and aunt (LOVE my nieces and nephews). I serve as a Best Life Mentor to my health coaching clients. I encourage them and empower them to live their best lives through customized nutritional and lifestyle information. I offer people the guidance, support and resources they need to set themselves free from toxic habits like emotional eating, people pleasing and workaholism (issues that plagued me throughout my childhood and adult life).

My core values include: trust, honesty, loyalty, appreciation, health, spirituality, romance, equality, passion, wisdom, personal growth, zest for life, productivity, challenge, security, collaboration, community, responsibility and commitment.

In my lifetime, I want to be the best person I can be – for myself, for my family and friends and to the people who are brought into my life. I want to be a successful entrepreneur because my success will mean that I am being of service to others in a big way. I know I can change lives and I want to do that for people around the world.

2. What changes are you looking to make in your life? What problem(s) do you want to solve?
I am looking to be more productive. I want to be in better shape. These past few years have been wonderful and life-changing in such an extraordinary way, but I need to honor my body and routinely work out and attend yoga classes like I used to. I know when I do that I am in true alignment with my body, mind and spirit.

3. What difference(s) will the changes make? What are your objectives? What do you measure to track results?
I will get to sleep earlier in the evening so I consistently get seven hours per night. I will accomplish more during the day because I will have systems in place, maintain my focus and not allow distractions to disturb my day. I will lose 20 pounds and look and feel my best like I did on my wedding day. I will measure my business growth by the number of clients I am serving, the number of speaking engagements I am asked to do month to month and the success of the book I am writing.

4. What do you have to do to achieve your goals? What kind of support do you need?
I have to stay true to my core values and stay in alignment with my body, mind and spirit. That means including time for the gym or yoga every day, writing in my journal, spending quality time with Keith and serving my clients in a big way. I am working with a new assistant who has been fabulous. I look forward to her continued support and growing both personally and professionally with her by my side.

5. Action plan – what is the actual work you are doing? Step-by-step…
Create daily systems sheet and follow along each day. Continue writing weekly ezine. Write blog posts at least twice a week. Submit articles to various sites. Make at least 3 contacts per day for speaking engagements. Maintain contact with former clients to support their ongoing efforts toward health and wellness. Continue seeking new information for clients – make time for research and development so I can share the latest news.

This is a work in progress and I’ve already made a note in my calendar to update this toward the end of June for the summer months. I’m excited to have this life plan and to continue sharing my goals with you as I grow and change. I would love to hear about your life plans.

Overwhelmed – just writing the word makes me anxious. How does it make you feel? Do you live in a state of being overwhelmed? If so, you are not alone. 64% of Americans say they are taking steps to reduce stress in their lives and, according to the World Health Organization, an estimated 121 million people world-wide currently suffer from depression.

Think about some of the technology we have now (depending on your age, you may or may not have lived without any of this): ATM machines, television with hundreds of channels, DVR, cell phones, digital voicemail, and, of course, the internet/email. All of this is supposed to make our lives easier, and in many ways it does. But, in other ways, all of this technology adds to our to-do list, often leading to feelings of worry, stress, anxiety and depression.

A key to overcoming overload is to take 100% responsibility for your life.  That is not to say that being overwhelmed is “your fault,” but it does mean that you are the only person who can get yourself out of it. “Take 100% Responsibilty For Your Life” is the first chapter in Jack Canfield’s (co-creator of the Chicken Soup for the Soul series) national bestseller, The Success Principles. Why? Because it is the foundation upon which you can build the life you want.

Imagine this scenario: You joined a gym to get in shape. You haven’t gone yet because you are too tired in the morning – you are out late every night with friends who, you say, make you feel badly if you don’t join them. Or, you stay up late every night watching television and then hit the snooze button one too many times. Or, you work late every night , eat dinner late and then stay up late to decompress from the long day (I can absolutely relate to this one. Can you?)

Now, let’s envision the above scenarios and change the outcome by taking responsibility for our lives:

1. Friends want you to join them for dinner and then hang out at the bar. Though you enjoy spending time with your friends, your goal is to get in shape and you really want to go to the gym in the morning. You know you will be too tired if you go out after work. Instead of allowing peer pressure to overwhelm you, explain to your friends that you will join them one or two nights during the week, but the other nights you want to get home early, relax and get to sleep early so you can go to the gym in the morning before work. That is an example of taking 100% responsibility for your life and then you can have the best of both worlds – time with your friends and time at the gym.  The result: a happier, more physically fit YOU.
2. You stay up too late watching television and then hit the snooze button too many times in the morning. Now, you have to get ready for work and once again you missed the opportunity to go to the gym. Think about what you are watching – are you engrossed in history-making programs that will change the course of the world as we know it? Or, are you watching dramas about other people’s lives to escape the realities of your own? Get real with yourself and take responsibility for your life. Watch a comedy that makes you laugh and relax, then get into bed and read for a bit. You will fall asleep earlier and be rested to get up for the gym the next morning. What result can you generate in this scenario?
3. Overwhelmed at work – working late every night becomes the norm and you are not eating dinner until 8, 9 or sometimes 10 o’clock in the evening. Take control. Think about why you are working late. Are you getting enough support from your boss, colleagues and staff? Have you talked to your boss about how stressed you are because you cannot get your job done in a reasonable amount of time during the workday? Of course, this may be a difficult conversation, but one that is necessary for you to take 100% responsibility for your life. I can tell you from experience, this conversation can yield greatness in you that you never thought possible.

I understand the above scenarios, in which you take 100% responsibility for your life, may not seem easy to do. Start slowly and create habits which shift your perspective on your life. Taking responsibility for small shifts will give you the confidence to make a transformation for your best life.

Your assignment:

1. First and foremost, breathe. Write down some excuses you’ve used for not being your best you.
2. Now, write out ways you can alter those excuses to create healthy, nourishing habits.
3. Pick one to concentrate on for the next month. Once you are comfortable with this new habit, start with another modification to take 100% responsibility for your life.
4. Register for my tele-class on April 27.  A cleansing routine is a great way to begin taking responsibility 100% for your life.

This assignment will help you understand how you can take responsibility for your health and well-being. If you are concerned about your nutrition and lifestyle routines and know you want to do things differently so you can be your best every day, contact me  or call 917-603-2318.  At Bravo! Wellness, I work with my clients to create manageable lifestyle changes so they are able to achieve their greatest potential in life, health and business.