By Linda M. Rio, M.A.
Marriage & Family Therapist
 

1. Exercise:  Research shows that 30 minutes per day/3-4 days per week of some form of continuous movement can help with weight, but also mental health mood improvement and memory as well.  Exercise does not have to be strenuous and exhausting to have benefit on mood.  It can be helpful to even start with 5 minutes and work up rather than do nothing and feel bad about that.
    
2. Sleep:  Go to bed at a regular time and wake around the same time as well (even if you don’t have to get up).  Doing this can help reset your internal body clock.
    
3. Spend more time outdoors:  Studies show that being in natural settings can improve mood.  Our brains are programmed from the beginning of our existence to live close to nature. Exposure to moderate amounts of sunlight has even been shown to help adjust to time changes and travel fatigue.
    
4. Reduce the intake of carbs:  Adults often eat carbohydrates when feeling down.  Frequent candy, crackers, chips, ice cream eating can make you feel a little better for a short time.  Eventually, these all cause weight gain, fatigue and just bad about yourself.  Starting each day with a low carb/high protein breakfast and having protein with each meal after is a great plan.  Snacking with nuts and fruits are also a better alternative.
    
5. Chart your progress:  In order to begin feeling like you are making progress it is important to write down your goals, then what you did accomplish each day.  Even very small baby steps done regularly will eventually lead to a larger goal.  It is also easy to forget what positive steps you have taken so it is good to be able to remind yourself of where you have come from.