I hope you are all doing well. Here is a little video I made to highlight some ins and outs of therapist life. It includes what a typical day looks like (specifically a day during a pandemic), what a therapy session consists of, and tips for choosing the right therapist. Enjoy!
Most of us are familiar with signs of winter: A fresh blanket of snow lays on the ground, a bitter chill hangs in the air, and warm clothing comes out of storage. One might curl up on the couch to watch a movie with a warm cup of hot chocolate and a comfortable blanket. For a few months, the world appears almost frozen in time, and as the holidays roll around, people are sparked with the joys of giving and the warmth of family.
Although winter is a beautiful time of year, it can also be the most difficult. Seasonal Affective Disorder (SAD) affects an estimated 10 million Americans. Risk factors include living a far distance from the equator, having a diagnosis of depression, and having a family history of SAD. Starting in late fall and lasting until spring, those impacted with SAD may experience low energy, increased sleep, overeating, weight gain, and social withdrawal.
I often say that I turn into a different person in the wintertime. My mood can be compared to that of a grizzly bear, I want to sleep all the time, and my thought patterns become incredibly negative. This year, I wanted to make a change and attempt to view winter more positively. Although I realized that challenging negative thought patterns is helpful, I quickly realized that I would need to do more to cope with my winter SADs (….. get it?).
Here are 3 helpful tips:
Go Towards the Light
Lack of exposure to light is one of the obvious causes of Seasonal Affective Disorder. During cold weather, most of us find ourselves staying indoors to keep warm. However, it may be important to bundle up, brave the cold, and bask in the sunlight as it presents. On days that the sun doesn’t shine, one can take advantage of light therapy, or phototherapy. This involves utilizing a light box, which is a lamp that shines artificial sunlight. You can find a list of great options for light boxes by clicking here.
Stock up on Vitamin D
Less sunlight means that there is an insufficient amount of vitamin D being produced in our bodies. It is important to incorporate foods that are rich in vitamin D into our diets to create more dietary balance. So dive into the snack closet, but make sure your snack closet is full of goodies that will help boost vitamin D. Foods that are rich in vitamin D include, fish, eggs, mushrooms, fruits, and vegetables.
I find this to be the most difficult task during the winter. I love exercising outside, but it is almost impossible for me to dig up enough motivation to throw myself into the cold whips of winter. So in my attempt to remain active throughout the chilly months, I have found myself doing a lot of yoga indoors. I love yoga for its gentleness and mindfulness, which I definitely need more of during the winter, and I also find that it is a fantastic strength workout!
Okay, Wellness Warriors, this is where we all come together and collaborate within our community!! What do you do to cope with winter blues?
Anyone who has been keeping up to date with my story knows that within the past two years I have worked incredibly hard to overcome my struggles with depression. In 2019, I went from wanting to die to feeling like my best self, and I established goals that would allow me to continue on a path of personal growth. I felt so proud of my accomplishments and level of motivation, and I felt inspired to continue working toward feeling mentally and physically healthy.
Fast forward to now, and I have to admit that I have reached a small speed bump in the road. In December 2019, I excitedly accepted a promotion from outpatient therapist to crisis intervention specialist at the agency that I am employed. I chose to continue seeing several outpatient clients part time, because I experienced some difficulty letting go and thought I could handle the workload. This means that I am currently working about 12 hours per day, 5 days per week. While I love what I do and often feel inspired through helping others, I am also ready to admit that I am finding myself increasingly frustrated.
I have always excelled at time management and have taken my professional responsibilities seriously. Throughout the past few years, I have been passionate about balancing my professional responsibilities with my personal needs, and I actually got to a place where I was incredibly happy with myself. I felt mentally health, focused, and determined to continue working toward becoming my best self.
Let us first acknowledge that progress is not always a forward motion and that we are almost guaranteed to experience back slides (after all, we are all human….. I think). The Wellness Warrior is a space in which I want to share my growth and be transparent with my struggles, and I wouldn’t be doing this site or myself any justice if I didn’t express my own frustrations.
I think within the past several months, I have slightly lost track of my main goal: To feel wholly healthy. I have been so focused in being there for my clients that I haven’t been present in my own life. Lately, I am mentally exhausted to the point where I’m having trouble focusing on personal relationships and interests. I’ve done minimal work toward my previously established goals and have not indulged in many of my preferred activities (as some may notice from my minimal updates to this blog).
Yesterday, I found myself calling out of work just so I could go outside for a hike and enjoy beautiful weather, and that is when I truly realized the severity of the issue. If I am working so much that I’m feeling I can’t enjoy my life without calling out of work, that is a huge issue.
I haven’t been taking the time to practice as much meditation, and I’ve noticed how my own thought patterns have reverted. My mind has been spinning out with my first reaction to events, which often times is irrational. I am less patient with others and with myself.
With all of this being said, I am struggling between choosing to help others and help myself. I love the work that I do, but I also have to acknowledge and consider when I am giving too much of myself to others and not enough to myself. I am finally ready to admit that I need to take a step back from my professional endeavors in order to better focus on caring for myself and being an active participant in my own life.
And this is where my Wellness Warriors coming in, because I have always struggled to say no when it comes to my career. What tips do you have with establishing professional boundaries? How can I empower myself to advocate for my own needs? How can I remind myself that, where my clients want to work with me, they don’t need to work me to achieve their goals?
The holiday season is often viewed as a period of joyous celebration with family and friends. The world comes alive with music, smiles with acts of charity, and celebrates togetherness. For some, however, this time of year can trigger feelings of stress, anxiety, and depression. In a survey by National Alliance on Mental Illness (NAMI), 64% of those surveyed confirmed being affected by the “Holiday Blues,” while 24% reported the holidays affect them a lot.
Individuals may experience:
a sense of loss
These symptoms (or increased symptoms, if one is affected by a mental health condition) can be linked to other holiday-related factors as well, such as less sunlight, changes in diet and routine, increased consumption of substances, financial stress related to gift giving, and conflict with family or friends. Although some of these symptoms may be temporary, it is important to identify and practice ways of coping as some of us seemingly trudge through the holidays.
Here are some tips for managing your mental health throughout the holiday season:
Go to Your Therapy Sessions
The holidays are busy, and the idea of brushing off a therapy session in order to cram in an hour’s worth of holiday errands can be incredibly inviting. However, it can also create more stress and frustration. Being able to pause and reflect is important in maintaining mental health, and the holidays may bring up difficult emotions or experiences that are important to process.
Find a Positive Way to Honor Those Lost
The holidays can bring up feelings of grief as we celebrate without loved ones who have passed. Incorporate a tradition that can allow you to remember and celebrate your loved one in a positive manner. Some ideas may be to write a letter, light a candle, share favorite stories, or play the person’s favorite music. Although it may look different, we can still make those passed a part of our celebration.
I know I say this a lot – and I mean A LOT – but I have not found a better stress reliever than exercise. Even if it’s a short walk or 10 minute stretch, take some time to get your blood moving and get those endorphins pumping. This can also be a time for some mindfulness practice, as we can strive to be present with our bodies and minds throughout movement.
During the holidays, it sometimes seems as if the “To Do” lists never end. Make lists, keep a routine, and practice good time management skills. Staying organized can help ease anxieties, develop realistic expectations, and prevent ourselves from biting off more than we can chew.
Do not Go Broke to Show Your Love
Financial concerns can be the bulk of stress throughout the holiday season. Our society puts intense pressure on gift giving as a way to show that we care, which can cause depression, anxiety, and stress for those struggling with finances. If you are struggling with finances, stick to a budget that can assist with money management. If you have very limited funds (we’ve all been there!), the people who love you will understand. Some low cost/no cost gift ideas might include making a CD, writing a poem, printing and framing pictures, doing an activity or an experience, or re-purposing something.
Spend extra time checking in with yourself to determine what you need to stay stress-free and relaxed. Self care is even more important during times of high stress and feeling overwhelmed.
Play Well With Others
When we spend a lot of time with family it can create tension, specifically when we have differing opinions or turbulent relationships. Make sure to communicate effectively about your experiences and emotions in order to try and make others aware of how you are impacted turbulent relationships or conflict. If you have the time, check out this article titled 5 Ways to Talk About Touchy Topics with Those You Care About to get some ideas on how to make holiday interactions a little smoother.
A therapist’s office is intended to be a safe, warm space that allows for others to express and process patterns of thoughts, feelings, and behaviors. It’s a place where people go to feel better. As a helping professional, I have the privilege of being part of the personal development and growth of my clients. I am deeply passionate about what I do, and I’ll be the first one to admit that I still get goosebumps whenever a client experiences an “Aha” moment. That being said, the mental health profession is not one without challenges.
According to the Philadelphia’s Department of Behavioral Health and Intellectual disAbility Services (DBHIDS), it’s estimated that about 22% of adults in the city are diagnosed with Depressive Disorder, 16% of adult Philadelphians experience frequent mental stress, and 13.8% of teens experience suicidal ideation.
To paint a clearer picture, these statistics mean that in Philadelphia 1 in 5 adults are diagnosed with depressive disorder, and 1 in 7 high school students have reported seriously considering suicide. These startling numbers are not counting the undiagnosed or unreported cases. These rates have remained consistent within recent years, with the exception of a wild increase of opioid-related deaths and ER visits for drug overdoses. With the growing severity of the opioid epidemic in the United States, an already overwhelmed system seemingly only has so much wiggle room before it breaks.
Community Behavioral Health (CBH) is a non-profit corporation contracted by the City of Philadelphia to provide mental health and substance use services to Medicaid recipients in Philadelphia County. There are about 144 Community Behavioral Health organizations in Philadelphia, and I have worked for and with many of them. Although I love the work that I do with clients, working in community agencies has created an entirely new perspective on how therapists and participants are treated among the Community Behavioral Health system….. and I think we all deserve better.
I remember learning about proper ethics and counseling techniques in my graduate program, bright eyed as I geared myself up for a future as a helper. Looking back, it seems so naive for me to have thought that it would be easy. Admittedly, I often wish I could go back to school and pay closer attention to discussions on how to avoid burnout, but sometimes it seems that in the community behavioral health field, burnout is inevitable. Although it would not have changed my choice of profession, I wish I had been more prepared for the community mental health world.
Here’s what I wish I had known:
There are not enough mental health therapists in the community behavioral health system. It seems as though a major theme within the therapist community is the feeling of being overwhelmed by a bogged down system. Community Behavioral Health has an incredible amount of participants in need of mental health care and not enough wo/manpower to provide the quality of care necessary to treat severe mental health symptoms. This means that the large number of participants receiving services are divided among the limited mental health professionals that exist, meaning higher burnout rates for therapists.
There is a major focus on productivity. Full time therapists are given a certain number of clinical hours that they must provide per month, typically called productivity. For example, in my organization, the month of October held 160.63 available treatment hours. I need to achieve 66% of that, meaning I needed to provide at least 106 hours of therapy to meet productivity expectations. If I don’t, I risk being written up. So when we get into the nitty-gritty of things, my work performance is not determined by the quality of therapy I provide, but by the quantity of services I provide. Where I try to validate myself, it is sometimes hard to focus on my successes with clients when I am consistently reminded of “my numbers.” It also makes it more difficult to be understanding when clients cancel, which is often framed as one less hour toward productivity.
Many organizations are turning to fee-for-service. Fee-for-service is pretty self-explanatory. In fee-for-service positions, therapists only get paid for the sessions they complete. This means that if a client does not show up, the therapist will either not get paid, or will get paid a small percentage of what they would have received. Oh, and fee-for-service therapists don’t get paid for the paperwork or outreach they do…. and let me tell you, in this field there is always a lot of paperwork and outreach to do.
Community behavioral health is behind. Think about all of the ethical guidelines, evidence-based practices, and sensitivity training we learned about in school. Now, try to imagine trying to implement those practices in an organization that always seems 20 years behind the present status quo. This isn’t necessarily community behavioral health’s fault. It simply takes time to roll out new methods given the amount of education and training they require.
Sometimes people don’t listen. I feel like I can talk about ethical treatment and appropriate care until I’m blue in the face, and it still doesn’t feel like I am heard. I often find myself thinking of therapists as the nurses of the mental health field– we have an incredible amount of knowledge, have spent years studying the subject, and care deeply about making sure our clients are receiving proper care… and it still feels like we are spinning our wheels just to be heard and respected.
And finally, none of this would matter if we didn’t care. Professionals typically don’t join the mental health field if they don’t care about the well being of others. This makes it even more frustrating when we can see that the overall focus is not on the quality of care we provide, but instead, on the success of the business. Although I can recognize that the business aspect is important, it just does not feel right to put the needs of the business before the needs of people. Helpers feel passionately about the injustices within social systems, because we care about the outcomes of the people we work with. It can be incredibly frustrating to see the above factors as barriers to doing what we love most– helping people.
There are several actions that occur in our body without clear direction and effort from our brain. A heart beat, for example, is a powerful and- barring any serious health issues- automatic rhythm that plays a vital role in keeping our bodies alive. My brain always visualizes Osmosis Jones running around inside my body to ensure that every task is being completed without my having to consciously perform them. It makes things, like breathing, seem effortless.
Although we may be accustomed to the effortlessness of breathing, how often do we truly take a moment to mindfully connect with our breath? In meditation, attention to the breath is a method of becoming fully present. By changing breathing pattern, we can produce different states of mind, such as increasing overall energy and relaxing the body and mind. The endorphins released by the body during deep breathing also serve as a natural mood boost. These effects make deep breathing a widely used coping mechanism in managing symptoms of various mental health diagnoses.
Deep breathing does more than influence our emotional state; it can impact our physical health, as well. If you are someone who has a regular exercise/cardio routine established, you have probably realized the importance of having a close relationship with the breath. In distance running, I have learned that the more I pay attention to my breath, the more in tune I am with the rest of my body. Promoting slow, deep breaths can assist in keeping a safe pace to prevent our heart rates from climbing to dangerous BPM’s. Additionally, attention to breath can increase control and power behind movements in strength training.
As stated earlier, through deep breathing our body releases endorphins, which act as a natural pain reliever. By increasing our oxygen flow, we are also improving digestion and detoxifying our bodies through both releasing carbon dioxide and speeding up the lymphatic system. So, next time you meditate, you can visualize the release of toxins along with that negative energy that spews out with every exhale. So whether you’re stressed, overwhelmed, in physical or emotional pain, or experience a variety of physical health concerns, controlled breathing can be a step to a greater overall sense of well being.
Here are a few simple breathing exercises to get you started:
This breathing technique can act as a powerful stress reliever while heightening performance and concentration.
Begin in a comfortable position. Breathe in through your nose for a count of 4 seconds. Hold your breath for a count of 4 seconds. Exhale through your mouth for a count of 4 seconds. Repeat cycle as many times as needed.
This is a rapid breathing technique aimed toward increasing energy and alertness.
Begin in a comfortable position. Inhale and exhale rapidly through your nose while keeping your mouth shut. Breaths should be as short as possible, but equal in duration. The diaphragm should move quickly. Do this for a cycle of 15 seconds, gradually increasing time with each practice. Breath normally after each cycle.
This breathing technique promotes peace and tranquility. This exercise can also be used to more easily fall asleep. It may cause one to feel slightly lightheaded.
Begin in a comfortable position, keeping your back straight. With your mouth closed, quietly inhale through your nose for a count of 4. Hold your breath for a count of 7. Exhale through your mouth, making a whooshing sound, to the count of 8. Complete cycle 3-4 times, gradually increasing the amount of cycles with continued practice.
As always, Wellness Warriors, feel free to provide feedback and share your experiences if you choose to practice these skills. My hope is that these breathing techniques empower you to love and care for your breath while harnessing the art of controlled breathing. Until next time!
My dad always says, “Find something that puts a fire in your belly.” Teenage Me would often roll my eyes, turn up the volume on my latest self-burned punk/emo mix CD and let Travis Barker’s drum beats muffle the unappreciated wise words of my father. As an adult, I can finally understand the sentiment of embracing motivation and passion while pursuing goals. I can also recognize a possibly unintentional deeper meaning here- if left without fuel, fires burn out.
Establishing a goal is the easy part. Hard work comes with actually following through with the steps required to achieve that goal. Maintaining motivation can be difficult, and I always say that building motivation is somewhat of a catch-22. The best way to increase motivation is to just do it (insert Nike symbol here). We feed motivation by reflecting on how we feel as we complete steps toward a goal. Even if the motivation begins as a small flame, we can turn it into a bonfire. Here are some tips for building and maintaining motivation while working toward goals:
Remind yourself of your goals.
Write your goals down and display them in a place you look at often. Make sure they are specific and detailed to better organize steps necessary. Take away the “Oh, right, I forgot I wanted to do that” moment and shoot directly for goal achievement. Goals can be easily pushed to the side and forgotten about if we don’t make a point to keep them in our focus.
Discover the WHY.
Any task has a number of good reasons behind it. Even small things can be analyzed to find something good. Consider washing dishes. We don’t complete the task for no reason- we complete the dishes in order to have a greater sense of cleanliness and organization (and it helps keep little pestering pests away, but that’s a different blog post). It’s all helpful in creating an image of the bigger picture we are striving for.
Partialize your goals.
If we view our goals as one large chunk, it can become overwhelming and cause a person to shut down or give up. By breaking goals down into smaller pieces, we can more easily set targets and obtain a greater sense of achievement. Additionally, developing a deadline for each step can be crucial in maintaining momentum.
Acknowledge your achievements.
Track your progress and celebrate benchmarks along the way. Congratulate yourself when you have completing a smaller chunk of the overall goal. Acknowledging progress made toward your goal can propel you forward to the next step.
I have said this so many times that I feel like it should be my new tag line, but: BE GENTLE WITH YOURSELF. If something is not working, be flexible and try it a different way. If you find yourself frustrated, stressed, or overwhelmed, be flexible enough with your deadlines that you can allow yourself a moment to step away and regroup. Achieving a goal looks differently for every person. Don’t just find a process, find YOUR process.
Come one, come all! Have you been running around your city jamming out to an “Emo Forever” Spotify Playlist and letting Gerard Way fuel your mind and your legs as the miles pile on? If not, you probably don’t know the struggle resisting the urge to play air guitar on a 6 mile run, as to maintain good form. Week 3 came hard and fast, and my biggest struggle this week was navigating through the frustrations and fears of plateauing.
Week 3 was a true challenge in attempting to balance pushing myself enough to reach my goals, but not hard enough to cause injury or burn out. There was a new focus on both my mind and body. My brain said, “Push yourself harder or you’ll never be ready in time,” while my body urged me to avoid pushing my lungs into a pace they weren’t ready for. My muscles felt ready, but every time I attempted a faster pace, my body felt overheated and I quickly ran out of breath and steam. I realized I needed to decrease my pace, which definitely solved the issue!
With that in mind, here’s Week 3:
Sunday: Run 6 miles
Tuesday: Run 3 miles
Friday: Speed Work
I enjoy speed work in a variety of ways. For speed, others recommend hill repeats, plyometrics, etc., but in the city it can be difficult to find a good easily accessible hill. Instead, I might find a good, long set of stairs or a ramp. My typical go-to is a quick run workout. For a run workout, I will walk for a block, run for a block, and sprint for a block, and repeat this until I’ve hit whatever the distance goal I’ve set for myself. This week I learned that my body is in good shape, but my cardio needs work- hence the frustration.
Lesson of the Week: Go at your own pace. In the weeks before, I put pace goals on each run workout. From here on, I am just going to focus on completing the miles at whatever pace my body allows. I want to put more emphasis on how I feel physically instead of focusing on the pressure of not feeling fast enough- I’m out there, I’m running, I’m working to achieve a goal. If that’s not good enough, I don’t know what is.
Anyone can experience sadness, grief, and despair (assuming one has the emotional capacity), but not everyone will experience depression. Depression is characterized by loss of interest, lack of pleasure, changes in appetite or sleep, irritability, low energy, decreased mood, among other symptoms that can have a severe impact on daily life. Try to picture being a slug with no hope and no desire to do anything- that’s depression. It’s like trying to run against the current… while underwater… and someone forgot to give you a scuba tank so you could breathe. Depression is as abundant as the common cold, and it is one of the most common mental disorders in the United States. Although previously believed to stem from chemical imbalance, we now know that root of depression lies among a variety of risk factors, including physiological, environmental, emotional, and situational circumstances.
Physiological factors may include genetics, diet, hormonal imbalances, or chronic illness. Both of my parents were diagnosed with clinical depression at some point in their lives. In my own case, an extensive family history of depression put me more at risk for developing depression myself (I like to call it The Double Whammy). So, while this encouraged me to learn some skills early to manage depression, I didn’t quite understand what it would actually feel like to be- in the words of a client- “cuckoo-nuts,” until it got severe enough that I couldn’t work through it on my own. In some cases, poor diet or hormonal imbalances can relate to decreased energy or mood, influencing depressive symptoms. In my case, this was a chicken-or-the-egg scenario. I’d feel depressed and lose my appetite, have candy or chips or nothing for dinner, and then feel MORE depressed because I was eating like garbage. Often, individuals with chronic illnesses, sleep disorders, or other health concerns experience depressive symptoms, as well, particularly if these conditions cause challenges completing daily tasks and living a fulfilling life.
Depressive symptoms may also be affected by environmental factors. For example, if someone lives in a stressful or chaotic environment, that person may be more likely to experience depression. My own depressive symptoms heightened after moving to the suburbs. Living in a house that I could not afford, working two jobs, and living far from my friends created financial stress, lack of self care, and isolation. I found myself hiding in my room with debilitating anxiety at the thought of coming out of my cave and engaging with my manipulative roommate and her bro-in-denial boyfriend- which often meant navigating my way through stale marijuana smoke and Patron. And don’t get me wrong, I am far from prude, but this wasn’t the lifestyle I wanted or expected when I moved. My inability to cope with feeling stuck in an unhappy and unfulfilling environment was a major factor in my depression spiraling. Additionally, environmental factors may affect those living in a setting with increased violence, domestic disturbance, or crime.
Individuals who experience low self esteem, pessimism, or have a history of physical or emotional trauma may be more susceptible to symptoms of depression. This can be more apparent in people who lack coping skills or positive outlets for emotions. I used to have a saying: “Turn your sadness into anger, and lock it up in a box.” Now, picture me screaming this from the tallest rooftop: THIS WAS NOT HELPFUL. It took a LONG time to realize that feelings are normal and okay, and pretending it does not exist does not mean a feeling goes away. It just means that it’ll eventually come up more bubbly and more aggressive than before, like an exploding pressure cooker, or manifest in symptoms of depression or anxiety. And so, my new saying is: “Listen to yourself.” We experience emotions for a reason, and, whether they are accurate or not, they all deserve to be respected and acknowledged.
Last, but certainly not least, feeling sad is not the same as experiencing depression. Let me say it again: feeling sad is not the same as experiencing depression. However, if you are a human you have probably encountered a situation that has caused you intense grief- and if you haven’t, give me some of those unicorn-and-rainbow sunglasses you’re wearing. Life transitions can be complex. Death of a loved one, issues in work or school, relationship problems, financial issues, moving- these are all situations that can cause one to feel stressed, overwhelmed, distraught. These are some of the situations that I deem the “Big Bad Sad-Makers.” Major life changes can affect daily routine, cause anxiety, and manifest symptoms of depression. If emotions that come from these situations cause disruption in your ability to engage in daily life, it’s something to look at more closely.
While these are common roots of depression, they are surely not the only ones, and many individuals experience more than one of these risk factors for depression. Take me for example- all four of these things joined up to make me a tiny burrito of sadness! From the time I was in college, factors have been coming in and out of my life to cause disruptions in mood, and the one thing that encouraged me most in dealing with my depression was learning about my depression. Everyone has a different experience with mental health, and if I can offer you one piece of advice in tackling your own mental health concern, it is to learn about it. It’s like Voldemort- Harry had to learn about Voldemort’s history, strengths, and weaknesses before he could defeat him. Yes, I just turned Mental Health into a Harry Potter reference… and I think it’s my proudest moment of the day.
Thanks to @depression-patriciajordan.com for inspiring me to write this. It’s not a simple answer, but it’s an answer none-the-less.
I didn’t get the nickname “Little
Bear” in college for no reason. In the morning it takes me about 1 hour, 1
cup of coffee, 1 giant plate of breakfast, and a whole lot of
self-encouragement to start feeling like a human. In fact, I love my mother,
but my biggest complaint about her parenting was that she talked to me
in the morning- the horror!
Now, don’t get me wrong. I love the idea of
being a morning person, and I actually find myself enjoying the quiet mornings
to myself if I have a day off. It’s the pressure of having a schedule to keep
that causes me to roll out of bed with my hair a mess and grunt to myself as I
struggle to don my big girl garb and start the day. There just never seems to
be enough time in the morning, and no matter how hard I try, I still find
myself consistently running 5 minutes late. One might think that I could simply
wake up earlier, but your girl loves her sleep. Therefore, I can offer these
helpful tips that might help- excuse my French- unfuck your morning as well as
they did mine.
Pick out your clothes.
I tend to take this tip to the extreme. Every week as I am putting away my laundry, I put together my outfits for the entire week (or more if I’m feeling extra adventurous). This way, I can just pull something ready-to-wear from my closet. I’m not suggesting that anyone take things to that extreme, but it is a huge time saver to have an outfit prepared. I also notice that I always feel better if I’m wearing something I like, and I rarely create an outfit I like if I save the task for the busy morning.
Prep your lunch.
I like to make this part of my nightly routine. Before I go to sleep, I’ll my lunchbox together, so I can just grab it out of the refrigerator before I leave in the morning. Not only does this save time in the morning, but it also gives me time to make sure I’m packing a healthy and well balanced lunch.
Have a routine.
Part of making the morning easier is not thinking-just doing. Having a good routine in place can save time, increase productivity, and increase a sense of accomplishment. For those like me who used to forget her lunch, office keys, etc. at least once a week, it can help to ensure you’re not skipping over any important morning tasks.
Say it with me: SLEEP WITH YOUR PHONE AWAY FROM YOUR BED.
There is truly not much to say here that I haven’t said already. If you want to catch up on my reasons behind religiously adopting this hack, you can read all about it here!
Stretch in bed.
The hardest part of the morning for me is peeling myself away from my cuddly cat/sleeping buddy and unraveling my cozy blanket burrito. After doing research on stretches that can be done in bed, I found that not only did this satisfy my desire to stay in bed longer, but it helped my body feel more awake and motivated to get my morning routine going strong.
Make your bed.
It may seem small, but making your bed can set the mood for the entire day. Starting off with completing a task can lead to a sense of accomplishment that can only snowball into a bigger form of motivation. Coming home to a tidy area can also decrease any residual stress from the work day.
Save scrolling for later.
Anyone who has read my previous posts already know my view of social media and cell phones- if you allow it, your electronic device can be a giant waste of time. So, save the scrolling for later and minimize anything that might distract you from a productive morning. The memes will still be there after you’re all dressed and ready to start the day with, hopefully, time to spare.
Look forward to food.
Okay, this one might me more tailored to me, but it works. I find it way easier to crawl out of bed if I know I’ve planned a breakfast I can look forward to. (Even better, I’ll meal prep it, so I can go straight to the rewarding part).
Make your morning more enjoyable.
It may seem like common sense, but it’s easy to lose ourselves in the rush of getting ready for the day. We can’t forget about our needs. Whether it’s yoga, a morning walk, or reading a chapter, take a little bit of time and engage in an activity that will make your morning feel like yours! It doesn’t even have to be the same activity each day.
Listen to music.
I. Love. Music. In my 28 years of existence, nothing has been able to captivate me as much as music. It has been, and probably always will be, a huge part of my life (but that’s a post for a different day). For me, and maybe for some of you also, there’s no better way to wake up the body than to start by waking up the soul.
Although weekday mornings are a struggle, I am really focusing on making
them effective and productive. It simply makes me happier and more energetic
when I feel good about my mornings. I am always trying to make Rise and Shine
Time easier and less hectic, and I always love to hear feedback and start a
conversation. What are some of your go-to morning hacks?