Mindfulness can help you avoid Blue Monday
There are number of reasons why it has been decided that 21 January 2019 should be named ‘Blue Monday’.
- You may be dreading the arrival of that credit card statement any day
- You may have already broken your New Year’s Resolution
- You may be participating in dry January and although the end if in sight, it’s at this point that you’re finding it a struggle
- The mornings and nights are dark, and it’s generally gloomy outside
- The summer holiday seems so far away
If you feel like this, you may have fallen victim to Blue Monday. Extensive research has revealed that the third Monday of January is supposedly the most depressing day of the year, mainly because of the above reasons.
How can you change your thoughts?
Mindfulness is the ability to be fully present; an awareness of the reality of things. It’s considered an antidote to delusion; a clear and relaxed awareness of what is actually going on around us. It involves being fully present in the moment instead of distracted by thoughts of the past or the future.
If you’re feeling particularly anxious or stressed today, why don’t you think about doing one or two of the following:
- do a workout – this will get your endorphins working. This is the happy hormone. Even if you don’t feel like it, I guarantee you will feel better for it
- go for a walk – whilst on your walk listen to the sounds around you, the sound the trees make in the wind, the sounds of the traffic, the noise from nearby houses, laughter, nature. Let your mind wander
- wherever you are, in your car, on your workout, in the shower, cooking tea, play those tunes that get you singing on top of your voice. If I’ve had a stressful day, for me ACDC played very loud sorts me out
The 3 Minute Breathing Space Exercise
This is something you ca try for yourselves at home. I am sure everyone can find 3 minutes in their day to practice some mindfulness and this is particularly great if you are struggling with work-related stress.
STEP 1
The first step is asking oneself ‘Where am I?’ ‘How am I?’ ‘What am I thinking?’ In this way, one steps outside the ‘doing mode’ for a moment, disrupts habitual patterns and introduces awareness of the current experience.
Deliberately adopt an erect and dignified posture, whether sitting or standing. If possible, close your eyes, Then, bring your awareness to your inner experience and acknowledge it, asking: what is my experience right now?
- What thoughts are going through the mind? As best you can, acknowledge thoughts as mental events.
- What feelings are here? Turn towards any sense of discomfort or unpleasant feelings, acknowledging them without trying to make them different from how you find them.
- What body sensations are here right now? Perhaps quickly scan the body to pick up any sensations of tightness or bracing, acknowledging the sensations, but, once again, not trying to change them in any way.
STEP 2
The second step involves a single focus of attention. Attention is directed away from thinking and focused on the breath.
Now, redirecting the attention to a narrow ‘spotlight’ on the physical sensations of the breath, move in close to the physical sensations of the breath in the abdomen…expanding as the breath comes in…and falling back as the breath goes out. Follow the breath all the way in and all the way out. Use each breath as an opportunity to anchor yourself into the present. And if the mind wanders, gently escort attention back to the breath.
STEP 3
During the third and last step, attention is expanded so that it also includes awareness of the body sensations. The focus here is on the body as a whole.
Now, expand the field of awareness around the breathing so that it includes a sense of the body as a whole., your posture and facial expression, a if the whole body was breathing. If you become aware of any sensations of discomfort, tension, feel free to bring your focus of attention right in to the intensity by imagining that the breath could move into and around the sensations.
In this, you are helping to explore the sensations, befriending them, rather than trying to change them in any way. If they stop pulling for your attention, return to sitting, aware of the whole body, moment by moment.
The three-minute breathing space involves a direct way of coping, characterised by awareness and willingness to experience what is present.
Going forward
Get Active
I have mentioned above about doing some physical activity. You don’t have to join a gym to get fit. I have lots of blogs on alternative ways to keep fit. One way if you have a lack of time is to use the stairs if you normally get the lift. It is a fact that using the stairs for 2 minutes per day, is equivalent to 10 minutes of jogging.
If the gym isn’t for you, why don’t you try and class? These can often be more fun than you realise and lots of gyms offer free trials and good deals in January.
Walking is great for fat burn. A lot of people think that you need to be out of breath to burn fat. That is incorrect. To burn fat you need to be at a brisk walking pace, or a light jog. This could be incorporated into your family routines at the weekend. Check out local walking routes and make a day of it.
Set a realistic New Year resolution
Too many people set unrealistic resolutions, which is why they don’t stick to them. Use the SMART test.
- S – Set the Specific goal you want to achieve
- M – What are you going to measure it against?
- A – Is your goal achieveable?
- R – I it a realistic goal?
- T – What time have you given yourself to achieve the goal?
For example if you set your resolution at losing 3 stone by the end of January, I am afraid this was not a very good measurable goal, not very achievable, nor was it realistic, and you haven’t given yourself much time. If you had said you want to start eating a balanced diet and lose 1-2 pounds per week and lose half a stone by the end of January I would say you have met the SMART criteria.
Get creative
I surprised myself last year when I learned to crochet. Now, I spend my evenings crocheting hats, scarves – you name it. What’s even better is my kids also love it, which keeps them off the screens.
Being creative certainly helps you to switch off and it helps to turn negative thoughts or feelings into something positive.
Eat a balanced diet
The worst thing you can do is a fad diet – they don’t work! You may lose a few pounds, but as soon as you start eating normally again you will put the weight back on, and possibly even more.
If you eat a healthy balanced diet, your mental and physical health will improve. This means eating something from all of the food groups, and yes, that does include some fat, but don’t forget the fruit and vegetables. I have included a link below for the food groups to help you.
Make the most of natural light
If you’ve gone back to work, when it comes to your lunch break, please take it, don’t stay at your desk and surf the Internet, get outside, get some Vitamin D and go for a power walk. This is something I have always done. You will feel far more productive in the afternoon and you will feel more positive.
