by Coach Christy – Winter blues? No motivation? Gray skies will do that. And black mornings and evenings certainly don’t help.
Let’s be real. February is a challenging month to successfully complete on our own goals, let alone help manage our team’s goals.
If you’re struggling with motivation and productivity, you’re not alone. Studies show Ohio is one of the highest-ranking states for the Winter Blues, also known as Seasonal Affective Disorder. Seasonal Affective Disorder (SAD) impacts approximately 5% of adults in the U.S., equating to over 12 million Americans, according to 2020 U.S. Census Bureau statistics. It lasts approximately 40% of the year and is more common among women compared to men. Common symptoms include fatigue, low energy, irritability, and persistent sadness.
Motivation through Mindset and Keep Your Team on Track
Mindset. More than ever, this time of year, we need to proactively increase mental fitness to maintain internal motivation. Not to mention, inspiring others is impossible without staying inspired ourselves.
Mindset determines both internal and external motivation because both positive and negative mindsets determine culture. No doubt, mindset is contagious. And it starts with you.
Here are three quick tips to manage mental fitness and naturally “flood your brain” with the good chemicals – powerful endorphins to directly combat the Winter Blues.
- Physical Activity – Engage in at least 30 minutes of exercise four times a week.
- Laughter – Look for humor throughout your day.
- Creative Processes – Participate in activities that involve working with your hands.
The Power of Physical Activity
Getting your heart rate up for at least 30 minutes, four times a week, is proven to remarkably improve mental fitness. A study was conducted in which 156 moderately depressed men and women were split into two groups – one exercised four times weekly and one began taking a standard dosage of antidepressant medications. Over 12 weeks, both improved equally in mood, demonstrating the significant benefits of consistent physical activity.
The Science Behind Laughter
Speaking of “flooding your brain with powerful endorphins,” your diaphragm plays a huge role in this. Dating back to the 1300s, laughter was used by surgeons as a way to distract patients from pain. When the diaphragm expands and contracts, it releases endorphins, which trigger positive feelings, almost acting like a feel-good chemical. Breathing deeply during laughter stimulates circulation, aiding in relaxing the muscles. Laughter is also linked to breaking the pain-spasm cycle that is associated with chronic pain and muscle disorders. As if that’s not enough, laughter can burn 40 calories in just 15 minutes! Many people say they don’t have time to exercise daily – so here’s your assignment: Get to laughing!
The Impact of Creative Processes
Anytime we use our hands to create something, fear is released from the almond-shaped piece of our brain called the amygdala, leading to a sense of calm and improved mood. Everyday tasks such as cooking, baking, sewing, woodworking, gardening, and playing a musical instrument can all contribute to a more positive mindset.
Simply Motivation through Mindset
By prioritizing these activities, you can boost motivation, enhance productivity, and maintain a positive mindset throughout the winter season. Remember, a strong mindset is the foundation for success – both personally and professionally.
Moral of the story – stay inspired to inspire others!
Source: American Psychiatric Association – Seasonal Affective Disorder
