Balancing work and personal life during the holidays can feel like a juggling act. That’s especially true for shift workers on the front line—EMTs, nurses, police officers, and firefighters. While others are wrapping gifts or planning holiday feasts, you’re often working long shifts, answering urgent calls, or preparing for the next day’s challenges. Even if you’re not a first responder, chances are the holidays are a stressful and hectic time with shopping, family gatherings, and a long to-do list.
But here’s the good news: with a little planning and focusing on what really matters, you can still soak up the festive spirit and make it all work.
Set Boundaries
Communicate your availability to family, friends, and colleagues in advance.
Be clear about work commitments and carve out protected time for personal activities.
If you’re feeling pressured from friends or family to do more—buy more gifts, cook more food, or attend every gathering—remember that it’s okay to say no.
Know your stressors and take steps to minimize or avoid them.
Embrace Teamwork and Flexibility
Coordinate with coworkers to swap shifts or share responsibilities, ensuring everyone gets some holiday time.
Be open to celebrating on alternate days if you’re scheduled to work on the holiday.
Don’t take on more than you can handle. Work with your team to prioritize what really needs to be done, and what can wait.
Be flexible. Things won’t always go the way you planned. Keep your attitude positive and adjust as needed.
Plan Micro-Moments of Joy
Integrate small holiday traditions into your daily routine, like sipping hot cocoa during a break or wearing festive socks.
Bring the holiday spirit to work by decorating your workspace or sharing treats with colleagues.
Notice the little moments of the season—the bustle of a holiday market, the scent of gingerbread cookies, the feeling of warmth and connection with those around you.
Enjoy a quiet moment among the holiday decorations after loved ones have gone to bed. Reflect on the true meaning of the season.
Simplify Holiday Expectations
Focus on meaningful, stress-free traditions rather than trying to do everything perfectly.
Delegate tasks like cooking or gift shopping to family members or opt for simpler solutions like potluck dinners.
Avoid over-scheduling yourself. Prioritize activities that truly matter to you and your loved ones, and don’t feel pressured to participate in every event.
Limit gift-giving. Instead of buying multiple gifts, consider giving a meaningful single gift, writing heartfelt cards, or even creating a holiday tradition of spending quality time together.
Celebrate Togetherness Around Your Schedule
Find opportunities to connect with loved ones, even briefly, such as a quick morning coffee or exchanging handwritten notes.
Invite family or friends to join you for breakfast or lunch if you’re working late shifts.
Participate in community events or host small gatherings around your schedule.
Use technology to stay connected, like video calls during downtime.
Ensure you’re eating well, staying hydrated, and getting enough sleep to maintain energy and focus.
Schedule time for activities that help you decompress, such as exercise, meditation, or a favorite hobby.
Leave work at work. Spend your off-duty time focusing on your needs.
Disconnect from social media and you’ll be surprised at how much time it adds to your day.
Schedule Everything
Write everything into your schedule so you’ll have a better idea of your commitments. Then cross off anything that doesn’t align with your values or bring you joy.
Give yourself the gift of time. Put personal downtime in your schedule and honor it as you would an appointment or commitment.
Add a holiday cushion of extra time between appointments so you’re not constantly rushing.
Not everything has to be scheduled during the holidays. Push some of your commitments beyond the holiday and into the new year. This is an easy way to extend the season while reducing your stress.
Reflect and Express Gratitude
Take time to acknowledge the importance of your work and the impact you have on others.
Keep a gratitude journal where you write down moments of thankfulness, big or small, to help cultivate a positive mindset throughout the season.
Share gratitude with coworkers and family to create a positive, uplifting environment.
Practice mindfulness to appreciate the moments you have with loved ones, no matter how brief.
As you navigate the hustle and bustle of the holiday season, remember to prioritize what matters most—your well-being, your loved ones, and the moments that bring you joy. From all of us at California Casualty, we wish you a stress-free, joyful holiday season filled with peace, gratitude, and unforgettable memories. Happy holidays!
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
A first responder’s job can be stressful. The intense workloads, life-and-death decisions, and risk of personal harm, along with time away from family, can affect your emotional wellbeing. Prioritizing self-care is important to keep you feeling your best, ensuring you can continue to do what you love.
While you’re caring for others, your own self-care may not be top of mind. That’s why we’ve put together a list of things everyday heroes can do, both on the job and off.
1. Strive for work-life balance.
Set a pace that allows for breaks and time off. Limit yourself to shifts that are no longer than 12-hours. Schedule breaks during your shift and time for relaxation before or after. Practice time management. Set boundaries and learn to say no to more responsibilities if you are already maxed out.
2. Don’t work alone.
Working alone can cause added mental and physical strain. Being in it together has great mental benefits. Working as a team also opens opportunities for mentorship. Set up a buddy system so you can support one another and monitor each other’s stress and workload. Then remember to check in with each other. Your coworkers are the ones that truly understand the pressures of the job.
3. Exercise regularly.
Exercise has been shown to help you feel your best. It helps protect you both physically and mentally, boosting your immunity and improving your mood. That’s why it’s important to make stretching and movement a part of your day. Find the workout that you enjoy so that you’ll do it. The American Heart Association recommends at least 150 minutes (2.5 hours) of exercise a week.
4. Eat a healthy, balanced diet.
It may be tempting to snack on junk foods or to reach for wine or beer to relax after work. You’ll feel better if you choose healthy foods and limit alcohol. Prioritize regular meals to avoid vending machine snacks and fast food. Include a balance of lean protein, fresh fruits and vegetables, complex carbohydrates and healthy fats in your diet. Stay hydrated during your shift. Go for water rather than sugary drinks and caffeine.
5. Get enough sleep.
Sleep gives our bodies time to heal and repair. You need 6-8 hours of sleep each night. That doesn’t count lying in bed, waiting to fall asleep, or spending time scrolling on your phone. Create a consistent bedtime routine that includes shutting off electronics. A hot bath or shower can help to relax you before bed. If you’re sleeping during daytime hours due to night shift work, invest in blackout curtains to create the illusion of nighttime.
6. Practice mindfulness.
Mindfulness can help you detach from the trauma of a critical incident and focus on what needs to be done. Recognize that you are feeling stressed. Acknowledge your emotions. Release any judgment associated with them. Let go of the urge to control those feelings. Then return your focus to the present moment. Breathing and relaxation techniques also can help you to process a traumatic incident after it is done.
Pro Tip: Try a guided mediation on the way home from work. This will help you shift from fight-or-flight mode to a more relaxed state where you can interact with loved ones.
7. Laughter really is the best medicine.
Humor goes a long way to relieve tension and stress. It stimulates circulation, increases your intake of oxygen, and relaxes your muscles. It also improves your mood. Find occasions to laugh, whether it’s your favorite sitcom, a funny comic strip or video, or a humorous podcast. Keep a notebook with favorite jokes. If you share them at work, however, keep them PG. Know your audience. Remember that humor can unite a group, but it also can divide it.
8. Keep in touch.
Chances are that you’re working long hours away from home and family. Or you’re working an opposite shift from your spouse. Come up with ways that you can communicate with loved ones, and they with you. Perhaps it’s a nightly bedtime call from your child or a note in the morning left for a loved one. When family reaches out to you, keep their expectations realistic. You may not always be available.
9. Find a favorite hobby.
Hobbies provide an excellent outlet for channeling your emotions. Choose one that makes you feel fulfilled and happy. Being around animals, creating art, playing sports, camping, and reading are all hobbies that can take your mind away from work.
10. Practice gratitude and spread positivity.
We choose our attitudes. Make yours a positive one. There are many ways to be kind and foster positivity. Share a motivating experience with a colleague. Show your gratitude to an administrator or colleague. Create a gratitude wall where staff can post short notes of a job well done.
Watch for warning signs of burnout.
It’s easy to burnout with a high-stress job like yours. Know the warning signs:
Extreme exhaustion, feeling overwhelmed
Sadness, depression, irritability, isolation, or apathy
You don’t have to do this alone. There are supportive colleagues, friends and family members available to help. You only need to ask. You also may access resources through your employer for confidential counseling.
Helping others is a calling. Embrace the variety, the ups and downs, and know that you’re making a difference.
At California Casualty, we honor first responders with exclusive insurance benefits. We do more for the people who give more, and we thank you for your service.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
In the fast-paced world of first responders, every second counts. Effective time management isn’t just a skill – it’s a lifeline. We’ve put together the essential time management tips that will help you navigate multiple demands, changing priorities, and importantly, a life outside of work.
Tip #1: Plan ahead.
Look at your work schedule within the context of family and social commitments. Then create a master calendar that has everything on it at-a-glance.
Write down your work schedule, family time, “you” time, and social commitments. Plug them into your calendar. Pro Tip: If you’re using a computer, you can color code by work and non-work time.
The master calendar doesn’t need detail. It’s an overview for your reference.
Note any larger projects/events that you will need to address (work or otherwise), and schedule the tasks associated with those into your calendar. This helps you break down a large commitment into smaller bite-sized tasks. Add a deadline to each task.
Place this in a calendar that you see daily. This way you won’t overcommit or forget about meetings or tasks, and you can review and adjust as needed.
Tip #2: Set priorities.
Work can be quiet or chaotic for first responders. You’ll want to prepare, knowing that at any given moment, you might need to change course.
Set your work goals for the week. Some people use a spreadsheet with columns for tasks, person responsible, and status.
Organize each goal by priority: high or low. You can use color coding to provide a visual distinction.
Use this weekly list to create a daily checklist. Put high priorities first on that list.
Anticipate potential problems and prepare contingency plans. Schedules and commitments frequently change, so allow extra time for tasks.
Tip #3: Establish a routine.
You may not be able to control the emergencies, but you can determine how you will tackle the workload. Creating a regular routine can help.
Start your day in a way that will energize you mentally and physically. Give yourself enough time to eat and hydrate before a shift.
Tackle the top priority items first when you get to work.
Leave the lower priorities for when you have extra time. That way you won’t invest too much in noncritical tasks.
For the first week or so, keep a daily activity log. This will help you track what you’re doing. Then you can review and adjust your schedule as needed.
Tip #4: Minimize distractions at work.
It’s easy to get sidelined by distractions, from conversations in the office to emails, texts, and social media. Pay attention to the distractions that keep you from being productive, then take steps to minimize them.
Turn off email notifications or sounds from your computer and phone.
Set a time each day where you will check messages for a specified amount of time only. You may want to do it every hour on the hour for a 5-minute period, or if communications are less critical, then at the start, middle, and end of your shift.
Close your door to minimize conversations, or let colleagues know that you’re unavailable for a certain time.
Stay off the Internet so you’re not tempted to surf the web. Designate web surfing time at home.
Tip #5: Avoid multi-tasking.
It may seem as if you’re doing much more by multi-tasking, but splitting your attention between tasks is less productive. You’ll have better outcomes and feel less drained if you tackle one task at a time.
Try the 20-minute rule. Set a timer. Tackle a task for 20 minutes. As the timer sounds, decide if you will continue for another 20 minutes or put the task down for later.
Remove everything from your desk or screen except the work you are doing. This will help you to focus on one task.
Don’t start on anything else until you have finished the task at hand.
If you do want to switch gears, put away the first project and bring out the new one.
Tip #6: Remove things from your to-do list.
You don’t have to do everything even though some days it may feel like that. Remember that you are part of a team working toward the same goal, and similarly part of a family unit or friend group.
Don’t invest time in tasks that have no long-term effects. These are naturally low priority.
Focus your energy on tasks that you alone can accomplish and ask a team member to complete the others.
Say no to tasks that you don’t have time for, especially last-minute requests that are low priority.
If you can’t say no, don’t say yes immediately. Ask if you can let them know. That way you can better evaluate the commitment.
Tip #7: Be flexible.
Priorities change, things happen, and the best laid plans may have to be adjusted. Be ready, and flexible enough to make those changes.
Schedule 50% of your day, allowing time for emergencies. If there are no emergencies, then you will get more done.
Plan for high-priority tasks first and leave lower priority tasks for the remainder of your shift.
Be mindful when you are going off track. Adjust priorities accordingly.
If you’re interrupted and can’t seem to re-engage with work, tackle a lower priority task.
Tip #8: Get enough sleep.
You need to be well-rested to be the most productive. We know it may be hard to get enough sleep when working 12-hour shifts or double shifts.
Set your thermostat to about 65 degrees for optimum sleeping temperature.
Create a bedtime routine that does not include devices or television. Sometimes a warm shower or bath can help just prior to bed.
Use a white noise machine or wear ear plugs to soften distracting noise.
Use blackout shades or curtains and/or wear an eye mask.
Try to go to bed at the same time every day even on your off days.
Tip #9: Leave work at work.
Separating work and home are essential for you to feel rested and recharged. If you’re able to manage your time effectively at work, you should be able to leave it there.
Use your commute to decompress from work.
Create an after-work ritual, whether it’s listening to music, watching a favorite show, changing into PJs, that signals you are done working.
Resist the temptation to bring work home or to check emails on your days off. Know that your colleagues can handle anything that is needed.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
We’re gearing up for game day with a winning lineup of Super Bowl snacks. From classic comfort food to delicious remakes of our favorites, we’re doing it all with a heart-healthy* twist. Needless to say, this is “nacho” average football party!
4 cups cauliflower florets, steamed (about 1/2 large cauliflower)
1 large egg, lightly beaten
1 cup shredded cheddar
1 cup freshly grated Parmesan
2/3 cup panko breadcrumbs
2 tablespoons freshly chopped chives
Kosher salt
Freshly ground black pepper
1/2 cup ketchup
2 tablespoons Sriracha
Preheat oven to 375°. Grease a large baking sheet with cooking spray.
In a food processor, pulse steamed cauliflower until riced.
Place riced cauliflower on a clean kitchen towel and squeeze to drain water.
Transfer cauliflower to a large bowl with egg, cheddar, Parmesan, Panko, and chives, and mix until combined. Season with salt and pepper to taste.
Spoon about 1 tablespoon of the mixture and roll it into a tater-tot shape with your hands. Place on prepared baking sheet and bake for 15 to 20 minutes, until tots are golden.
Meanwhile, make spicy ketchup by combining ketchup and Sriracha in a small serving bowl.
Preheat oven to 400°F. Line a large, rimmed baking sheet with foil. Place an oven-safe wire rack on the prepared baking sheet; coat the rack with cooking spray.
Arrange the wings in an even layer on the prepared rack.
Bake, flipping once, until the skin is crispy, and a thermometer inserted into the thickest portion registers at least 165°F, about 1 hour.
Transfer the wings to a clean bowl. Add the remaining 1/2 tablespoon lemon zest and 1/4 teaspoon pepper; toss well. Transfer the wings to a platter. Serve with lemon wedges, if desired.
2 cups chopped romaine lettuce
2 avocados, mashed well
1 cup non-fat Greek yogurt
2/3 cup black beans
1/2 cup diced tomatoes
1/2 cup shredded cheddar cheese
Sliced black olives and scallions, to garnish
Spread chopped romaine lettuce at the bottom of a large bowl.
Add avocado layer on top, and smooth out with a spoon to even height.
Spoon Greek yogurt layer, and smooth if necessary.
2-3 tablespoons fresh parsley, chopped for garnish
Hummus, for serving
Tzatziki sauce, for serving
Preheat oven to 375°F. Line one baking sheet with parchment paper and spread pita triangles across. Drizzle olive oil lightly across the pita bread, along with salt and pepper, and toss to coat evenly.
On a second baking sheet, spread out the rinsed and dried chickpeas. Toss with 1 teaspoon olive oil, salt, pepper, and onion powder. Place both sheets in the oven and bake for 10 minutes, tossing each halfway through. Check for desired crispiness and remove from oven.
Meanwhile, prepare toppings and dips, if making homemade.
When the pita chips come out of the oven, transfer them to a serving tray/plate (or just leave them on the tray!). Top pita slices with olives, sun-dried tomatoes, banana peppers, shallot slices, and feta crumbles.
If desired, put the nachos back in the oven for 3-5 minutes if you want the toppings to be warm, too. Garnish with green onion and chopped parsley. Serve immediately with hummus and/or tzatziki sauce.
2 small (or 1 large) acorn squash, halved and seeded
Kosher salt and freshly ground black pepper
1/4 cup plus 1 tablespoon olive oil, divided
2 cloves garlic, sliced
1/2 cup walnuts, roughly chopped
1 ½ teaspoon sherry vinegar
1 (12-ounce) baguette, sliced and toasted
2 oz. blue cheese, crumbled (about 1/2 cup)
Fried sage leaves, for serving (optional)
Season squash with salt and pepper. Arrange cut sides down on a microwave-safe plate or baking dish. Microwave on HIGH until tender, 8 to 10 minutes. (Squash can also be roasted in a 425°F oven for 25 to 30 minutes.) Scoop flesh into a bowl; discard skins. Add 1 tablespoon oil and mash with a potato masher. Season with salt and pepper.
Meanwhile, heat remaining 1/4 cup oil in a medium skillet over medium heat. Add garlic and walnuts. Cook, stirring often, until the nuts are lightly toasted and fragrant and the garlic is golden brown, 4 to 5 minutes. Remove from heat and stir in vinegar.
Spread squash mixture on toasts, dividing evenly. Top with walnut mixture, blue cheese, and fried sage, if desired.
Place the chickpeas in the air fryer basket. Cook for 12-15 minutes, shaking a few times.
Remove from air fryer. Add more salt and pepper to taste.
*These recipes contain salt. If you’re under the care of a cardiologist, please check with your physician for your specific heart-healthy dietary needs.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
It’s easy to exercise in the spring and fall when the weather beckons you to come outside. It may take a bit more inspiration in the winter, but it’s worth it.
Getting outside in cold weather connects you with nature, lifts your mood, and gives you a beneficial dose of sunlight/vitamin D. It also boosts your immunity during cold and flu season. With no heat and humidity, you might even be inspired to work out longer.
However, there is a way to do it safely. Follow these winter fitness tips for the basics of exercising in cold weather.
Choose the right fabrics.
When you’re wet, you lose body heat and that makes you feel cold. The colder you are, the less likely you’ll want to work out. In addition, cold can put you at risk for frostbite or hypothermia. Avoid active wear made from cotton, which holds in moisture from sweat and rain/snow. Instead choose synthetic fibers like polyester, nylon, and polypropylene. They dry quickly and wick away moisture.
Layer your clothes.
Use layers to trap warm air next to your body. Start with a thin base layer of synthetic fabric, which will keep sweat away from your skin. Then add a middle layer such as a fleece. Your outer layer should be either a lightweight nylon windbreaker or if it’s cold, a heavyweight waterproof jacket. As you exercise and get warmer, remove a layer, and tie it around your waist. That will help you from getting hot and sweaty which can lead to feeling damp and cold.
Pro Tip: Wear bright colors. Visibility is more limited in winter from rain, snow, fog, or dark skies. Be seen by the people and vehicles in your immediate area.
Protect your hands and feet.
In cold weather, blood is circulated to the core of your body, leaving less heat funneled to your extremities – your fingers, ears, nose, and toes. That means these areas are less warm. To counter that effect, wear a hat or headband, gloves or mittens, and thick socks. Choose materials like wool or synthetic as cotton could get wet. If your toes get cold, consider your shoes. Running shoes are designed to let heat escape. You can buy shoe covers at skiing and hiking stores. There also are specialty running sneakers designed for winter.
Protect your skin.
Winter isn’t just cold; it’s dry, and that can affect your skin. Apply moisturizer or lotion regularly. When you’re going to be outdoors, also apply sunscreen. SPF rays can damage your skin even when it’s cloudy. Snow reflects up to 80 percent of UV rays, so you get doubly exposed. UV rays also increase with elevation. Every 1,000 meters (3,281 ft.) in altitude, UV radiation increases by 10 percent.
Make sure you have traction.
When you’re exercising on icy surfaces, it’s easy to slip. That can lead to injury. Make sure that you have footwear with good traction and stay on plowed surfaces or salted ones. Take care to remove ice from your own property. If you will be primarily on the ice and snow, consider adding snow or ice spikes to your footwear. Just note that while those spikes help on icy surfaces, they can affect your balance on dry ones.
Take the time to warm up.
It’s especially important to warm up for an exercise routine in cold weather. You want to
Increase your blood flow and temperature so you’re not at risk for sprains and strains. A good analogy is what happens when you stretch a cold rubber band. It can snap more easily than a warm one. That’s what could happen to your muscles. For your warm-up, choose low intensity moves that are like those in your workout. Lunges, squats, and arm swings, for example, are good for runners.
Pro Tip: Head into the wind at the beginning of your workout. When you’re on your way back and feeling sweaty, you won’t have to fight the wind chill as much. That will help keep you warmer.
Pay attention to your breathing.
Cold weather causes your airway passages to narrow. That’s why it can hurt to breathe when you’re exercising in cold weather. Breathing through your nose can help but isn’t always possible when you’re moving intensely. Try wrapping a scarf or some thin fabric around your mouth. It will help keep in the humidity.
Hydrate.
You may not feel as thirsty during cold weather workouts. However, you’re still losing fluids. Dehydration carries risks, including headaches and a drop in energy. Sip water while you’re exercising. If you’re going to be exercising for more than 90 minutes, choose a sports drink like Gatorade.
Cool down. Change clothes.
You can get chilled fast after a workout. Take the time to cool down, which helps reduce later muscle soreness. It also helps your heart transition from an exercise pace to a normal rhythm. Then get out of your damp clothes. Take a warm shower and change into clean, dry clothes.
Avoid severe weather.
While cold weather workouts are beneficial, there’s a limit to when you should exercise outside. Avoid the extreme cold. Don’t exercise outdoors during winter storms. Prolonged exposure to the cold can cause frostbite and hypothermia. The cold also can put a strain on your heart. If you have a chronic health condition such as asthma or a heart problem, talk to your doctor about whether cold weather exercise is right for you.
Know the signs of hypothermia.
Finally, be aware of the signs of hypothermia. That’s when your body temperature drops too low and affects other systems in your body. If you experience any of these signs, get medical help right away.
Shivering
Lack of coordination
Slow reactions
Slurred speech
Mental confusion
Exhaustion or sleepiness
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
If the winter months get you down, you’re not alone. Seasonal Affective Disorder (SAD) affects millions of people, and it’s more than just the winter blues. It can affect your mental and physical health.
Here’s what you need to know about SAD, including how to recognize signs and symptoms, some available treatments, and how to help those around you if you think they suffer from this condition.
What is SAD?
Seasonal Affective Disorder is a type of depression. It is more than feeling sad or unhappy, and it is not a condition that can be wished away. Symptoms start in the late fall and continue into the winter months. They are most severe during December, January, and February. Generally, SAD resolves itself during the light-filled days of spring. (There also is a form of summer SAD, thought to be caused by the heat, humidity, and allergies. Summer SAD is much less common.) SAD usually starts in adulthood. It is rare among people who are under age 20. It is more common among women than men.
What causes SAD?
The exact cause is not known, but it is thought that SAD is linked to reduced exposure to sunlight. Light stimulates the hormone, serotonin, in our brain which makes us feel happy. Increased darkness on the other hand prompts the brain to make more melatonin, causing sleepiness and reduced energy.
What are the signs of SAD?
SAD can affect how you feel, think, and behave. The symptoms are persistent and can be severe. While not every person experiences all the symptoms, here are some common ones for winter SAD.
Losing interest in activities: If the activities that usually interest you lose their appeal, that’s a symptom of a low mood or depression.
Low energy and sluggishness: You may find it difficult to muster the energy to do the most basic tasks. You might experience extreme fatigue.
Sleeping too much: You find yourself sleeping more than usual, and you have difficulty waking up. You may experience daytime drowsiness.
Appetite changes: You crave the mood and energy boosting comfort of carbs. However, overloading on carbs can lead to weight gain.
Difficulty concentrating: You may be unable to focus and have trouble thinking clearly.
Negative thinking: You may feel hopeless, worthless, or even suicidal. You might be anxious and irritable.
What are options for treatment?
Without treatment, SAD can last months. However, most people who seek help can see improvement in a matter of weeks. The symptoms of SAD may look like other mental health conditions, so it’s important to get a diagnosis. A doctor or mental health professional can diagnose SAD and offer options for treatment. Treatments may include:
Light therapy: This involves sitting in front of a special light in a lightbox or panel for a specific amount of time each day.
Sunlight exposure: Spending more time outside during daylight hours can help. Consider a daily walk or outdoor exercise.
Psychotherapy: Talk therapy can help you to understand SAD and manage its symptoms from anxiety to depression.
Medications: ln some cases, antidepressants may be prescribed to correct the chemical imbalance caused by SAD.
Here are some ways to help prevent SAD.
You can take steps to prepare for winter SAD, which may help to reduce its effects.
It may be tempting to go into hibernation mode when it starts to become dark early. However, that can perpetuate the feelings of depression. Instead, plan activities to stay social. This will help to boost your mood.
Exercise regularly. If you can exercise in the sunlight, that’s a double boost.
Eat a healthy balanced diet. If you’re tempted by carbs for a quick energy boost, go for complex carbohydrates instead. For example, choose whole grain breads and fruits over sweets and chips.
Maintain a consistent sleep routine. Avoid excessive amounts of caffeine and alcohol, especially before bed.
Finally, seek professional help if your symptoms persist. SAD is treatable, and fortunately, does not last forever.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
