Drop 046: Seasonal Depression Tips, Mindful Gift Giving & The Importance Of Being Thankful

New week — new drop. Time to get 1% better! Here’s a preview of today’s edition ⬇️

• Tips for combating seasonal depression.

• How to ENJOY your food during the holiday season.

• How to spend wisely with your holiday gift giving.

• The importance of expressing thankfulness to your partner.

Brightening Your Mood: Combating Seasonal Depression

The shorter days, longer nights, (and in some places, cooler temperatures), can impact your mood and energy levels. Understanding how to navigate seasonal depression is crucial for maintaining your physical and mental well-being:

☀️ Maximize Natural Light Exposure: Spend time outdoors during daylight hours or sit near windows to boost your mood.

💡 Tap into outside resources: Consider getting an SAD light therapy lamp to brighten your mood, and/or supplements that boost your serotonin.

💪 Maintain a Regular Exercise Routine: Physical activity can significantly improve mood and energy levels.

💤 Establish a Consistent Sleep Schedule: Aim for 7-8 hours of sleep, even with the time change.

📱 Stay Connected: Engage in social activities and stay in touch with loved ones.

💊 How To Take Your Dose:

Start each day by spending 15 minutes in natural sunlight. If the weather is cloudy or you're unable to go outside, use a light therapy box for a similar duration.

Savoring the Season: Balancing Holiday Treats and Health

Our tables become filled with festive foods and treats as the holiday season approaches. It's a time for culinary enjoyment and when many struggle to maintain a healthy balance. Let’s look at some tips to help you during this time:

👂 Listen to Your Body: Pay attention to hunger and fullness cues. Eat slowly, savor each bite, and stop eating when you feel about 80% full. This will help your body properly digest.

🥗 Balance Your Plate: Make sure to include some whole foods on your plate. If there are leafy greens or fresh fruit around, add them on the same plate or a separate one.

🍫 Choose Your Treats Wisely: Indulge in your favorite holiday treats in moderation. Instead of sampling everything, pick the items you really love and enjoy them fully.

💧 Stay Hydrated: Drink plenty of water throughout the day. Aim for half of your bodyweight in ounces. Eg: If you weigh 120 pounds, aim for 60z of water a day (about 7 to 8 8oz glasses of water)

💊 How To Take Your Dose:

Practice mindful eating. This week with your meals, serve yourself smaller portions to start, slowly and deliberately chew your food, and stop eating when you’re 80% full. Take note of how you feel along with your cravings, sleep patterns, energy levels, etc.

Wise Wallet: Holiday Spending Strategies

The holiday season can lead to financial stress. Planning your spending and saving wisely can help you enjoy the festivities without worrying about overspending.

💴 Create a Budget: Decide how much you can spend on gifts, decorations, and festivities.

🛍 Shop Smart: Look for sales and early deals, use coupons, and compare prices before buying. (Black Friday can be the perfect time for this!)

🎁 Consider Homemade Gifts: Personalized gifts can be cost-effective and more meaningful.

📈 Track Your Spending: Record all your holiday expenses to stay within your budget.

💊 How To Take Your Dose:

This week, create a budget for your holiday spending. List out the people you need to buy gifts for. Take advantage of Black Friday deals, and stay within your budget. Remember, you don’t need to spend a lot of money for a meaningful gift!

Relationship Gratitude: Expressing Thankfulness

Thankfulness strengthens bonds, increases happiness, and fosters a positive relationship environment. Here’s how you can do it:

🗣Verbalize Your Appreciation: Regularly tell your partner why you’re thankful for them.

❤️ Small Acts of Kindness: Perform thoughtful gestures that convey your gratitude.

⏰ Spend Quality Time Together: Dedicate time to enjoy each other's company without distractions.

✉️ Write a Letter of Appreciation: Sometimes, written words can express emotions more intensely.

💊 How To Take Your Dose:

Over the next week, plan a special ‘Gratitude Day’ for your partner. This can include uninterrupted time together or surprising them with something they’d appreciate. Watch how your relationship can blossom from this!

That's a wrap for Drop 046! We'll see you on Friday for some "Extra Sauce." 😏🍝 Remember — 1 Step At A Time, 1 Day At A Time, 1% Better Together. ☝️👆

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