Galway Advertiser 2007/2007_07_12/GA_1207_E1_020.pdf 

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Galway Advertiser

July 12 2007

NEWS

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FASHION

BEAUTY

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H E A LT H

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LIFE

MARY
The sun may be shining outside but in your heart you feel blue. You are not depressed but there is a dark cloud hanging over you. You seem to have lost your natural joie de vivre and find getting through each day a bit of a struggle. Maybe you are having a difficult time at work or home, are coming to terms with change or loss in your life, or feel jaded after winter. and protein in moderation. Avoid mixing carbohydrates with protein rich foods such as meat or milk which impede their effect. * Fruit and vegetables are better choices than sugary foods * Limit your intake of alcohol, tea, coffee, fizzy drinks and chocolate. Coffee can make you more alert for an hour or so but later you get an opposite reaction. Caffeine tends to increase the release of insulin in the blood insulin lowers the blood sugar level. When you have low blood sugar levels, you begin to feel less sure of yourself and have low energy levels, which can lead to the blues * Wear bright colours. These will help lift your mood. * Avoid getting into a rut and letting routine dominate your life. Vary your daily activities, even something as simple as changing your route to work, your hair style or where you shop, may awaken your interest levels. * Keep a journal or diary. Write down what you did each day and all you achieved. Even getting out of bed some days and facing the world can be a big achievement! * Pamper yourself. Have a hot bath, buy some new clothes or go to see a film. * Set goals for each area of your life. They will give you a sense of direction and help keep you alert and focused. They are especially useful in carrying you over dull and tedious periods. Experiments by psychologists indicate the best goal is accompanied by a mental picture in which you visualise yourself confidently achieving what you want. Goals need not be elaborate, they could be as simple as walking a few times a week, devoting more time to yourself or clearing out the clutter in your bedroom. * Make the most of your leisure time. Quality time is important as it helps us unwind. Try to shift your attention off work/study/family commitments and focus it on something altogether different. If you have a 15 minute coffee break, be sure to use it to relax. * Declutter your home and workplace. Get rid of clothes you never wear, unwanted documents that are cluttering up your desk, objects which gather dust, and activities you do not enjoy. You will feel a sense of release and accomplishment afterwards. * Break tasks into segments. When you are feeling low every job seems monumental. If the task

O'CONNOR

Beating the summertime blues
Here are some strategies to help you get through this phase:1. Do not hide away. However miserable you feel make an effort to get out and mix with others. Go to the shop for the milk or paper. Arrange to meet a friend for a chat. It may help lift your mood or at least forget about your troubles for a while. * Get up fairly early - lying in bed will increase feelings of lethargy * Exercise for at least 20 minutes, three times a week. It will help release endorphins (feelgood chemicals that reduce pain and relieve stress) in your brain thus improving your mood. Mild exercise gets the blood flowing and transports more oxygen throughout your body (especially to your brain) helping you feel mentally alert and alive. Any type of exercise is good - walking, swimming, cycling, housework, mowing the lawn. * Get plenty of fresh air. Aim to get at least 30 minutes of sunlight each day. * Avoid stressful situations or making major decisions, such as changing job or moving house when you are feeling below par * Take action. If something is troubling you, be it a health problem, debt, family issues or work try to sort it out. Get as much advice as you can and then act. * Make lists of things you need to do. It will help clear your head and ensure you do not forget anything important * Eat little and often. Have something to eat every three hours * Opt for a low fat high carbohydrate diet. Carbohydrates alter brain chemistry by increasing the level of the soothing chemical serotonin in the brain. Try breakfast cereals or pasta or potatoes. Fibre helps food go through your digestive system at a proper rate, giving a more constant energy supply. Eat saturated fats

facing you is a big one, break it into smaller parts. It will be easier to manage this way. Always try to finish a job. * Look after your body. Ensure you have an adequate vitamin intake. If you do not feel like eating big meals eat small ones often. * Be gentle with yourself. Avoid beating yourself up over making mistakes. * Do not drink to cope with your low mood. Alcohol is a depressant and you may end up feeling worse or could slip into a clinical dependence on alcohol. * Try to think positively. Remind yourself of all the good things in your life.

* Brighten up your home. Introduce colour with flowers, plants or pictures. Put cheering essential oils, such as orange or lemon, in a vaporiser or use scented candles. * Try to get more sleep. Broken sleep patterns can play havoc with your emotional resilience and energy. If you are having difficulty sleeping try to relax more before you go to bed. Have a hot bath, milky drink or try some of the herbal sleep aids available. * Reassess your lifestyle. Your low mood may not be caused by one thing, more by several contributory factors, some physical, some social. Examine all areas of your life and work at making it more fulfilling and happy.

* If a distressing situation cannot be changed try altering the rules a little. If you are a full-time carer in the home for example aim to have some time for yourself. Even going for a short walk or telephoning a friend may brighten your day. * Plan ahead. If every weekend seems the same, then it's time to take action. Plan to go away somewhere, even for a day, to break the routine. You do not have to go far or spend a fortune. If you prefer to stay at home, check out a few interesting places or things to do in your locality. * Try to look your best. You may not feel like making an effort but it will be worthwhile. Improving how you look on the outside can help perk up how you feel on the inside.