An Easy Exercise That Replaces a 1-Hour Therapy Session

It’s really hard to find a person who isn’t familiar with fall and winter blues. When it’s gray and gloomy outside, you can’t help but feel the same. However, if you always feel tired and anxious, if you can’t focus, if you're constantly craving something sweet, you might have Seasonal Affective Disorder. But don't be scared! Just try this exercise!
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TIMESTAMPS:
The symptoms of Seasonal Affective Disorder 0:23
Here's the exercise to ease anxiety 1:24
Some other ways you can combat stress
- Reconsider your diet 2:32
- Set small goals and achieve them 3:28
- Keep a vacation memento on your desk 4:02
- Refrain from negative people 4:41
- Try puppet therapy 5:22
- Spend some time with a furry friend 6:16
- Change your thoughts 6:53
- Pick up an old hobby 7:43
- "Extend" the daylight 8:35
Music by Epidemic Sound
SUMMARY:
- Dr. Edmund Jacobson developed a technique called progressive muscle relaxation back in the 1920s. It involves consistent tension and relaxation of certain muscle groups.
- When performing this exercise, it’s important that no one and nothing distracts you for at least half an hour. This is your “me time,” so use it wisely!
- The US National Institutes of Health recommend including plenty of vitamin-rich foods in your diet, such as spinach, beans, seeds and nuts, whole grains, leafy greens, and asparagus.
- Psychiatrist and director of the Depression Research and Clinic Program at UCLA Dr. Ian Cook recommends setting small goals for yourself and organizing your schedule so that you can achieve them.
- Debbie Mandel, stress-management specialist and author of Turn on Your Inner Light, explains that looking at a mini-reminder about summer can boost your mood a lot more than you think.
- In order to get rid of seasonal depression, you should be pretty choosy about who you let into your personal space.
- Drawing, sculpting, dance, drama, music, and other forms of creative expression all have healing properties when it comes to depression.
- The National Institute of Mental Health recognized animal therapy as a type of psychotherapy used to treat depression and mood disorders.
- Changing how you think is one of the most powerful tools in fighting seasonal depression. Don’t let your brain jump to terrible conclusions about your own self-worth, abilities, or future.
- Try to remember what once helped you relax and gain strength.
- Since you get less sun in the fall and winter, you need to organize your day so that you have the opportunity to be under its rays as often as possible.
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