Self-Care Tips to Make it Through the Winter

Welp, it’s #groundhogday and the furball has predicted we will be getting 6 more weeks of winter. What better time to start brainstorming (and reminding ourselves) of some go-to tips for self-care this cold, dark season.

Winter can be a challenging time for many people, with shorter days, colder weather, and the pressure of holiday festivities (at least we’re on the other end of most holiday stressors, thank goodness).

Here are some of my go-to self-care tips to help you get through the winter season:

1. Get enough sleep: Maintaining a consistent sleep schedule can help to boost mood and energy levels during the winter months. Plus there’s nothing better than going to bed early and getting cozy on a cold night.

2. Exercise regularly: Regular exercise can help to improve mood and boost energy levels, and can be especially beneficial during the shorter days of winter. You might have to get creative with your exercise of choice to do inside on particularly brutal, cold days.

3. Spend time in nature: Spending time outdoors, even for just a few minutes, can help to improve mood and boost energy levels. On a SUNNY, bluebird winter day this is key!!!

4. Stay connected with others: Social support is important all year round, but it can be especially important during the winter months when it can be easy to feel isolated. Call a friend or set up a game night (in person, or virtual).

5. Take care of your physical health: Eating a balanced diet, staying hydrated, and avoiding alcohol and caffeine can help to improve mood and energy levels. For those coming off from #dryjanuary, how are you feeling? Even if you have zero interest in cutting back caffeine or alcohol, you can still set a goal to drink more water :)

6. Practice self-care: Make time for self-care activities that bring you joy and help you relax, such as taking a bath, reading, or practicing mindfulness. 5 minutes a day can make a big difference!

7. Think of (or plan ahead) for something exciting in the early spring! This could be something big like a trip or vacation, or something small- like taking a walk or getting an ice cream cone on the first warm, warm day of spring! I love to start planning my garden in the winter, imagining all my seedlings and blooms that will be here in April/May!

8. Find a way to enjoy the winter! If you have the opportunity to engage in winter sports (ice skating, snow shoeing, skiing, etc), take advantage when you can! Maybe even be open to learning something new or improving a long-lost skill, haha. I’m terrible at ice skating, but always have a great time trying.

9. Seek professional help: If you're struggling with seasonal affective disorder (SAD) or other mood-related issues, consider seeking the help of a mental health professional. As always, you can reach out to me to connect or if you have any questions.

Remember, it's important to be kind to yourself and to prioritize self-care during the winter months. By focusing on your well-being and taking care of your mental and physical health, you can help to get through the winter season feeling your best.

It’s February and we are truly on the home stretch! Stay warm, get some sunshine when you can, and cozy-up with a good book, movie, or furball to cuddle with :)

Marathon Support Group.... starting in June!

Looking forward to talking with some runners this week (I'll be volunteering at the Brooklyn Half Marathon Pre-Party/Expo), and sharing information about the new NYC Marathon Support Group that will be starting up in June:

Group details for the 10 and 20 week programs will be finalized and posted this week. 

Mental Strength Training: STEP ONE = FOCUS

So, I am under 6 weeks out from my next race (New Orleans Rock and Roll Half Marathon), and coming to my own realization to start kicking into full gear with training. Sure, I’ve been training (technically) for the last couple of weeks- following fairly closely to the schedule I outlined at the beginning. I think, physically, I’ve been on point. I’ve been getting my long runs in, crosstraining (rowing) and strength training (bootcamp!), but I haven’t started to take the time to focus on mental training. I’ve been THINKING a lot about it, about things that are important to me and what I want to share with the general extended world of amazing people who might end up reading this.

So, here goes… my 6 week Mental Strength Half Marathon Training plan. (sure this could go for other races as well: 5k/10k, full marathon, triathlons, etc.—but I also plan on in the future making some more specialized plans for each different endurance race).

Week by week, I'll focus on 6 key steps for Mental Strength Training for runners. This week, we'll start with #1 FOCUS.

Focus: Define Your Goal

This week it’s time to clarify your focus and truly define what your goal is with your upcoming race. Perhaps you signed up weeks ago, and that initial rush and surge of excitement and commitment has since passed…. It’s time to get that back. Time to re-focus on your intention. Let’s start with 5 simple questions:

o   Who? (YOU!!! Any friends, family, running buddies joining you? Or are you tackling this one solo?)

o   What? (Race info, distance. Is this your first race of this distance? A milestone? Celebrating something?)

o   Where & When? (Race info, again. But think about climate and the course…. Do you need to travel to get there? What will that entail? Is it a new race or a new city to you, or happening in your background and on roads you run every day)

o   Why? (this is the big question………. )

 Why did you decide to sign up for this event (just to run another race, because a friend convinced you to, or did you have a clear wellness and mental strength goal from the beginning- to run your first half marathon, to celebrate a birthday, proving to yourself that you can come back after ___________________ (fill in the blank: injury, illness, a breakup, having a baby, etc). Are you raising money for a cause that’s important to you? Challenging yourself at a new distance, or trying to get a PR?

Whatever your reason for signing up for this race, clarify it and remind yourself of it OFTEN. Think about your answers to all the questions above… recognize all the thoughts and feelings that come up (the good ones AND the bad, negative, self-doubting ones). Most importantly, WRITE IT DOWN.

Try the following exercise!

Fold a paper into 4 quarters (any which-way will do, just make 4 sections).

·         In one section, write your goal out in big, BOLD letters.

·         In your second section, put your reasons WHY you are running this race. (could be bullet points, sentences, random words, essay-format…. Doesn’t matter).

·         In the third section, write out all the feelings that are brought up. (this is where you can add in your anxieties and self-doubts, but make sure to include the positive feelings too!).

·         For your forth section, write out what will keep you going throughout training and to get you to the finish line. THIS IS YOUR FOCUS! (part why, part feelings…. What you think about when things will get hard that will keep you going and on track).

Then, hang it up!!! On your fridge, next to your training plan, in your bathroom, above your kitchen sink… wherever! Somewhere, ideally, where you can check in with it daily and/or weekly to re-focus your training and remind yourself of your original goal. Revisit it whenever you’re feeling sidetracked or unmotivated.

Here’s what mine looks like for my upcoming race. Feel free to share pictures of yours, or comment about the process below or on Facebook.

Running (and any physical challenge) is very much a mental activity, requiring strength, practice and training. Next week we’ll start visualizing our success. But for now….. focus!!!

-k

6 week MENTAL STRENGTH Training Program For Runners!

Week by week, I'll focus on these 6 key steps for Mental Strength Training for runners. This week, we'll start with #1 FOCUS.

Stay tuned for the newest blog post... coming soon.

A New Year..... a new blog.

Happy 2016! Its a time for new goals (or "resolutions"- as some people say). I prefer the idea of goals. I make lists, typically a page or two.... of goals for the year, in a to-do list format... crossing off things I've accomplished as I go. This works for me, but I know everyone has their own system.  (if you are looking for a new system, I'd love to help you find what will work best for you). I make to-do lists a lot. I like the feeling of accomplishment when crossing something off- and tackling the final un-checked items always feels more manageable when everything else is already checked off. 

A new year.... a time for new ventures and new adventures (and for a new blog). I'm quite hopeful this blog will both be a venture AND an adventure, and I'm looking forward to the journey. 

As a clinical social worker, psychotherapist AND as a runner.... I am looking forward to exploring the many overlaps that I see in understanding yourself and your mind better, and the lessons learned and challenges faced as a runner*. 

Some topics that will be addressed:

• goal setting- where to start and how to make the progress you want
• mental health benefits to running- battling depression or anxiety with running
• getting started and/or coming back (after injury, pregnancy, etc)
• avoiding burnout and staying present
• being a "runner"- coming to terms with this label, accepting/finding a running community
• getting comfortable WITH the uncomfortable- an important key for achieving progress (in running, in life....)
• challenging our doubts and negative self-talk, using running to improve self esteem 

I will also be developing mental health training plans (to go along with your 8 week or 12 week half-marathon & marathon training plans), exploring and practicing how to be mentally strong for your next big race. 

.....and if you cannot wait for the blog posts to roll in (hopefully, weekly.... that's the plan), I offer tailored psychotherapy and mental health coaching for runners. Please feel free to contact me at any time to set up an individual session.

One step at a time.... quite literally. That's all it takes :)

*When I say, "runner"-this can incorporate lots of different things & we'll get into this later. You might not see yourself as a runner, just yet. It took me a few years to accept this label for myself, so I understand that for some it might not come so easy. Maybe you're a triathlete, maybe you love yoga, maybe you're looking to increase your physical fitness and get into something new. Whatever your history or experience (or lack thereof), you are welcome here.  

Additional disclaimer: I am a clinical social worker and mental health professional, I am NOT a doctor or a fitness/nutrition coach. I cannot give medical or training advice, but I can refer you to fitness coaches, helpful doctors, physical therapists, nutritionists and other resources as needed. My thoughts on this blog are based from my personal experiences as a runner and my professional training as a clinician.