Get out of your comfort zone and overcome the melancholy of January (2023)

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For many, the January blues kick in after the festive season is over. And we begin to feel low, energetic and morale. The cold weather, dark mornings, and returning to our daily routines aren't helping, but here's what is.

Lee Hawker-Lecesne, Counselor and Principal Therapist atA cabineput together the following advice to help you get back on track.

January blues signs and symptoms

• Sit in your comfort zone
• discouragement and sadness
• Anxiety and depressive feelings
• low libido
• keep a motivation

the comfort zone

It definitely pays off when you try to do something difficult every day. everyone has onecomfort zone, and we love being involved, whether it's going to school or having a job where we do what we're asked to make ends meet, but not necessarily more than that. Spend all day with quick dopamine fixes on our phones or other devices. Spending weekends with the same people we used to hang out with. Holding on to the same beliefs we've had for years and not considering different opinions.

Basically, it means taking the path of least resistance. Life becomes a predictable routine with no real challenges and we stagnate. And it's easy to see why most people spend most of their lives here. As the name suggests, it's comfortable here as we don't try too hard. Although our comfort zone is really comfortable, it also has a big drawback. People who are stuck here for a long time not only stagnate, but also regress. When you keep doing the same things in the same way, your comfort zone itself starts to shrink. The things you were comfortable with last year may become less comfortable this year. For example, someone who is socially anxious and fearful of social interaction generally doesn't like the idea of ​​meeting new people.

Experiencing this is out of your comfort zone. Instead, they prefer to spend time alone or socially with people they already know well. But let's say that person spends less time with their current friends and even more time alone. Your current comfort zone is slowly shrinking. Since they don't face the fear, the fear gets even bigger. And even the idea of ​​calling her current group of friends can get more difficult.

If a muscle isn't used for a long time, it atrophies and gets smaller because there's no reason for it to stay big. The same happens when we don't challenge ourselves. We become less able to deal with the obstacles that life throws at us. And that's the number one reason why you should try to do something hard every day in January. None of us want to be stagnant, and we don't want the things we're comfortable with now to become uncomfortable in the future.

Push yourself into the growth zone

When we push ourselves and do something that is a little more difficult or challenging for us, we step out of our comfort zone and enter the growth zone. This is where we struggle, but this is where the real progress is made. To improve and see progress, you need to step out of your comfort zone and rise to the challenge. This could mean adding weights when you lift at the gym, or reading something new and trying to remember that information without help. To do anything worthwhile, you have to go through it because the things that pay the most always seem difficult right now. There is no improvement without challenge. Keep this in mind when we leave the house.Christmas timeand in the new year.

But if you're not happy where you are, there are some ways to move from comfort to growth. Chances are you already have a specific area in mind that you're stuck on and want to improve in the coming year. There are ways to do this. The first way is to do what you want to change more consistently. The second way is to do it with more intensity. And finally, the third way is to do this for longer periods of time. They all increase the difficulty of what you want to improve.

The area where you want to feel uncomfortable must have a long-term benefit. For example, when you're studying something, you might feel a bit stupid at the moment, but because you're absorbing new concepts, you'll get smarter over time. Eating healthy and resisting sugar can be difficult, but it's what allows you to get in and stay physically fit. While it may seem odd now, we know your behavior will pay off in the future. It's only by entering the growth zone and putting in the effort that you can reap these long-term positive benefits.

Positive change requires stepping out of your comfort zone, but nowhere does it say it has to happen all at once. A much more effective method is to proceed step by step in small, manageable steps. Another benefit that comes from you creating a positive feedback loop. Because you can do what you set out to do, you are proving to yourself that you can really improve and change. And that proof of progress, even a small one, makes you feel good and more confident in your abilities. This, in turn, encourages persistence to face more challenges along the way. Basically, success starts to feed on itself and you push yourself further and further out of your comfort zone. When you get a positive feedback loop in one area, it slowly spreads to other areas as well.

Whenever you can, do something outside your comfort zone in January, even if it's just a little, this starts the positive feedback loop. And just like dominoes falling, success breeds more success. Think of the comfort zone as a temporary retreat as you start the new year, not a permanent residence.

Lee Hawker-Lecesne explained: "Unfortunately, many people give up at the first sign of failure or discomfort and never see what they're capable of. If you never cross your limits, how can you know where your limit is?

“Only those who consistently go beyond their comfort zone and embrace the struggle can reach their true potential. So in January, do something that you find a little more challenging. Read a few more pages, do a few extra reps at the gym, and learn some new words. Start now, try to do something hard today and you will be better than yesterday.”

Exercise to feel better

Lifestyle changes such as For those struggling with mental health issues, health issues such as increased physical fitness can be of great importance and can help improve your mental fitness. A key part of changing your lifestyle is exercise. Try to improve your physical condition through aerobic exercises such as jogging,Swimming, cycling, walking and somatic movement (meditation and mindfulness).

fitness improves mental health; Exercise-induced increases in cerebral blood flow affect the hypothalamic-pituitary-adrenal (HPA) axis and therefore the physiological response to stress. This physiological influence is mediated by the HPA axis communicating with multiple brain regions, including the limbic system, which controls motivation and mood; the amygdala, which produces fear in response to stress; and the hippocampus, which plays an important role in memory formation, as well as mood and motivation. The health benefits of regular exercise include the following: improved sleep, reduced stress, improved mood, increased energy and stamina, and reduced fatigue can increase mental alertness.

Eat well to stay sane

There is a wealth of knowledge about what nutrients the body and brain need for healthy function, and by comparing foods to see which ones contain those specific nutrients, we can understand which foods are likely to improve mood. Remember that certain foods, while not individually mood-altering, can improve your emotional state as part of an overall eating plan. So what foods can help improve your mood?

• paranus. A great natural source of the mineral selenium, necessary for healthy brain function. Studies have shown that people with low levels of selenium have more anxiety, depression and irritability.
• Sardines or other fatty fish. Oily fish is rich in omega-3 fatty acids, which help prevent depression.
• Oat.With a very low glycemic index, oats slowly release energy into the bloodstream and contribute to a stable mood. They also contain selenium.
• bananas.Packed with vitamins A, B6 and C, potassium, phosphorus, iron and the amino acid tryptophan, bananas are a nutrient-rich source of energy. Bananas also contain carbohydrates that help the brain absorb tryptophan. Tryptophan is used to treat conditions such as insomnia, anxiety and depression.
• lenses. Lentils are rich in protein as well as a complex carbohydrate, so they provide a steady source of energy and create a calmer mood.
• chicken and turkey.Both chicken and turkey have been found to increase the absorption of the amino acid tryptophan, which aids in the body's production of serotonin. Serotonin affects mood.
• Spinach.Spinach and other leafy green vegetables are excellent sources of B vitamins like B3, B6, B12 and folic acid. This helps with the production of serotonin, which is associated with a healthy mood.

Reduce alcohol consumption

Even when consumed in moderation, alcohol wreaks havoc on our minds and bodies over time, and by the holiday season many of us will have had too much to drink. Alcohol can contribute to stress, anxiety and depression and now is a good time to review your drinking habits and make positive changes. Did you know that even a temporary break from alcohol can greatly improve brain function, clear skin, and reduce the risk of various types of cancer? Even detoxing from alcohol for a period of time can dramatically improve your life - and the results are immediate.

Mime-se

Winter never seems to end, so beat the winter blues by doing something special. After all, anticipating something can help anyone stay motivated. Think of something that can turn a frown upside down. Maybe it's a day at the spa, a weekend getaway, or a special event. In fact, planning something exciting can completely change a person's mood. It allows for anticipation and excitement even today; after that it can provide happiness and relaxation for weeks or even months.