Posts Tagged: winter

21 Ways to Kick the Winter Blues!

Balloons

By Aryn Henning Nichols • Originally published in the Winter 2013-14 Inspire(d)

It’s tough to stay positive in the winter – when it’s edging on four feet of snow outside, the thermometer hasn’t popped above zero in days, and the only fresh vegetable in your house is a month-old potato, the force of the couch is strong. If it’s a blanket that’s made to be worn, it’s okay, right?

Wrong! At least not in the long-term. As Dylan Thomas said: “Do not go gentle into that good night.” Use this winter to get happy, inspired, and ready for spring!

Try making some changes and goals that sound fun. It can really work, says Mary Jorgensen, of Decorah-based certified Rising Sun Life Coaching. Jorgenson believes making small adjustments in your day can make a big difference in your life, and we couldn’t be more on board! So we’ve put together a list of inspire(d) ideas to “kick winter doldrums in the shins.”

Jorgensen also added a great tip that we couldn’t resist sharing: “Smile, even for no particular reason; scientists know that smiling generates good hormones, uplifts your mood, and – an added bonus here – prompts other people to smile back, which gives you warm fuzzies to beat the cold.”

We love that.

Make time for YOU:

There really is no such thing as “no time”. There is definitely “little time”, though, so you have to schedule the things you enjoy most – literally put them on your calendar on a time/day that you set, and stick with it. Go to a movie, get a beer or coffee with friends, take a yoga or meditation class (read some tips on meditation here). If it were my schedule, I might get a massage, take a bath…maybe even pencil in a nap!

Move! (No, not south… your body!)

“Practice the best antidote there is: exercise, dance, move your body in ways that generate blues-busting chemicals for your body and mind,” Jorgensen says. We agree, and so do experts at Mayo Clinic in Rochester, Minnesota. An  article published by Mayo connects exercise and stress relief: “Virtually any form of exercise, from aerobics to yoga, can act as a stress reliever. If you’re not an athlete or even if you’re downright out of shape, you can still make a little exercise go a long way toward stress management.”

Plus, there’s more!

  • Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day.
  • Exercise pumps up your endorphins, your brain’s feel-good neurotransmitters.
  • It’s meditation in motion. After a workout, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
  • It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression, and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.
  • Do what you love.
  • Make a schedule and stick with it.
  • Set realistic, smart goals.
  • Find a workout buddy.

(Be sure to consult with a doctor before beginning a new exercise program.)

At Inspire(d) HQ, we are currently loving spinning, yoga, pilates…and dancing, of course. Always dancing. Oh – and who could forget sledding?!

Play in the snow

Just embrace it. It’s here.
Sledding, snow angels, snowball fights, snow forts, skiing, snowshoeing, snowboarding, snowmen. I’m already excited!

Shower

Play music while you’re showering

This sounds so simple, but you’d be amazed at how a little music can change your whole outlook on the day. Pick a playlist that is upbeat and makes you nod your head. Now just keep nodding. This is you saying “yes” to your day, even if you didn’t know it!

De-clutter your space:

If you’re going to be inside all winter, you may as well like what you’re looking at! Walk around your house with a basket, filling it with things that don’t have a home. (You might need a pretty big basket. That’s okay.) When you’re done, look around and see if you’ve missed anything. Be relentless; surround yourself with only things you love! Next go through the basket and make piles: to donate, to recycle, to trash, and to keep. Get the first three piles out of your house as soon as possible, then come back to address the last pile. Find solutions for storing these items so they will be easy to find and put away in the future. Then look around at your tidy house and all the things (and people, of course) you love. It’s a happy thing, right?

Livingroom

Move furniture

While you’re in house mode, maybe it’s the perfect time to rearrange! A new living room layout can feel like a new house! Take it a step further and learn a thing or two about feng shui. We enjoyed “Clear Your Clutter with Feng Shui” by Karen Kingston.

Read inspiring books.

While you’re checking on feng shui books, why not check out some other books that are inspiring/happy/funny? We asked our Facebook friends and readers what books were their favorites – what a great selection we got! Report back if you decide to read any of them! (facebook.com/iloveinspired)

An Awesome Book of Thanks by Dallas Clayton
Hope for the Flowers by Trina Paulus
The Abarat by Clive Barker
I Feel Bad About My Neck by Nora Ephron
Let’s Pretend This Never Happened by Jenny Lawson
Little Princes by Conor Grennan
The Book Thief by Markus Zusak
A Confederacy of Dunces by John Kennedy Toole
Another Roadside Attraction by Tom Robbins
A Prayer for Owen Meany by John Irving
Bossy Pants by Tina Fey
Be Here Now by Ram Dass
Seriously…I’m Kidding by Ellen Degeneres
Chapters From My Autobiography by Mark Twain
When You Are Engulfed In Flames by David Sedaris
The Art of Life: the Autobiography of Dan Eldon by Jennifer New
Lean In by Sheryl Sandberg
Heaven is for Real by Todd Burpo
Perks of Being a Wallflower by Stephen Chbosky
The Big Friendly Giant by Roald Dahl
The Geography of Bliss by by Eric Weiner
Following Atticus by Tom Ryan
Yes Please by Amy Poehler
#GIRLBOSS by Sophia Amoruso
A Path Appears by Nicholas D. Kristof and Sheryl WuDunn

Reminder: Check with your local bookstore to see if they have what you want to read in stock!

Books

Put Pen to Paper:

Getting and sending mail feels good, and so does letting ink tell your thoughts to a piece of paper. Try it this winter!

Line up a pen pal
Write one thank you note a week
Write down all your crazy ideas in a notebook for future inspiration
Write a letter to your kids to open years down the road (or write a letter to your parents to give to them when you graduate or get married or just because).

HappyList

Make Happy Lists

This is something I started doing in college when I felt a little down or (shhhh) homesick. I would take a piece of paper – it can be big or little – and absolutely cram it with things that made me happy. From coffee to best friends to nice sheets to scarves to fresh snow to chocolate. Usually by the end I was feeling…gasp…happy! I also tucked the lists away. It was fun to happen upon them randomly later – (almost) as good as finding a long-forgotten $20 in a winter coat!

Plan a trip

Sometimes the best thing about winter is leaving winter. If you can’t swing a ticket to warmer climes right now, start planning for a “someday” trip. Make a savings strategy and a folder filled with sunny images. Even if it takes a decade to collect the dough, the anticipation and Trip Advisor reviews will pull you through many a chilly night.

Beach

Look at the stars (they seem even brighter in winter) and learn some constellations:

Roxie has just started shouting MOON at night, and that, we think, is a great way to celebrate this dark, dark season. Look at the moon! Look at the stars! Get out there in that crisp air and breathe it in and just look up. While you’re at it, learn some constellations – it’s fun! Our favorites in the northern hemisphere winter sky are: Orion, Gemini (Benji’s sign), Taurus (Aryn’s sign), Pegasus, and Cassiopeia. Check out the cool astronomyonline.org site to learn more!

Remind yourself how lucky you are

Sometimes it’s annoying to hear “Hey, it’s not so bad,” but generally it’s true. So try to remember it. And believe it.

Make pancakes on a weekday

Pancakes

Drink Coffee/Hot Chocolate/Tea

Okay, that morning cup of coffee makes you feel happy and awake, but a cozy warm drink, sipped with a friend or by yourself on the couch – that’s all about taking care of you.

Bake!

I’m pretty sure winter exists almost purely for baked goods. Few things are cozier than a warm oven sending out delightful wafts of chocolate or apple or lemon or pumpkin or caramel or (you get it)… through your house.

muffins

Take a class (art/language/welding/cooking/knitting/coding)

Check out your area college’s offerings – you can often audit courses, or even simply sit in (talk to the professor first). Also see what your arts organizations, galleries, and museums are up to, or even the local yarn shop or your chamber of commerce. You don’t have to wait until January 1 to tackle a goal or learn something new!

Dance. For real: Dance!

Even if you’re terrible. (You’re not…)

Bring a little color into your house:

I love to have fresh flowers on my table – that shot of color brings a smile to my face every time. But you could also make paper flowers or even a paper heart garland for a wall.

Flowers

Make a new friend

Easier said than done, but boy is it nice to have friends. This new friend can be useful for planning trips, throwing dinner parties, coffee dates, as an exercise buddy or pen pal, or if you need help moving a couch! Pretty sweet dividends, right?

Speaking of Dinner Parties…

Small get-togethers make long winters zip by. Make it a potluck and it’s even easier!

(Check out our the Great Dinner Party infographic!)

Blanket Forts

No matter if it’s one blanket or ten, “all the experts” agree a fort is a good activity. Even better yet, put together a little picnic and dine al tento. (< Totally a word.)

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Aryn Henning Nichols loves the first snowfall, but hates the 54th (you know, that one in May). Finding creative ways to get happy has been a life-long goal, and a big part of why she started Inspire(d) Magazine with Benji over seven years ago.

Paper Project: Homemade Envelopes

Homemade envelopes

Everybody loves receiving something special in the mail, but with the convenience of text and email, a lot of us have let the handwritten letter fall by the wayside. Send some inspiration this winter! Homemade envelopes are an easy and fun way to add a personal touch to snail mail and give your favorite magazine pages new life. Download and print this template to get started!

What You’ll Need:

Scissors, glue stick, pen/pencil, a variety of magazine pages with images that you like, and our envelope template.

Materials for Homemade Envelopes

We chose some of our favorite pages from past issues.

Magazine Pages

Trace the template on the backside of the magazine page.

Trace Template

Cut out the envelope.

Cutout Envelope

Crease the side flaps and the top triangular flap of your envelope.

Fold Side Panels        Fold Top Triangle

Glue time!

Glue time

Place some glue on the side flaps and fold the bottom square portion of the envelope over them. Press and hold until the glue dries.

glue side flaps

Once the glue dries completely, your envelope is ready to be filled with holiday cheer!

Finished Envelope

These envelopes are a perfect fit for 3×5 index cards so you can send a letter or your favorite recipe! The standard size means that your envelope can be processed by the postal service without any additional stamps, but we recommend writing  address information on a white background (white sticker labels work great) so that they can be read easily by the USPS machines.

We promise, you can’t make just one of these. Make envelopes for all occasions!

Perfect Fit for Index Cards   Make more envelopes   Envelopes
Kristin AndersonKristin Anderson had a blast putting this winter’s paper project together! She is a Luther Grad from Des Moines where she designs graphics, paints, eats, and dreams of owning a vegetable farm. To see more of her work check out her webpage!

Can’t We Just Hibernate?!

Science, You’re Super: Hibernation!

By Aryn Henning Nichols • Originally published in the Winter 2014-15 Inspire(d)

Winter. Gah! Lots of us want to just burrow under the covers and stay there until the snow has passed. But sadly, that’s not a reality for humans (foiled again!). For some creatures, though, it’s perfectly normal to spend the cold, dark season curled up in the fetal position (okay, super deep sleep). Not because they hate winter, but because food is scarce, making it necessary to reserve energy so they can make it out alive. These creatures hibernate. (1)

There’s a debate about whether certain animals hibernate or actually go into torpor. Hibernation is a long-term state in which body temperature is significantly decreased, metabolism slows drastically, and the animal enters a sleep so deep that would take some time to recover if woken. The black bear’s body temperature, for example, only drops a few a degrees, so many might define that as torpor

Torpor is sometimes used as an umbrella term to describe all the various – big or small – types of temperature- and metabolism-reducing functions. (2)

For the sake of simplicity (and because it’s more fun to say), we’ll just call it hibernation in this story.

Hibernation is not really sleeping at all. As we already mentioned, there are some major physiological changes a body must go through to achieve hibernation:

  1. Drop in temperature. The average temperature of a hibernating mammal is 63 degrees!
  2. Slowed heart rate and breathing. For example, chipmunks go from a 200-beat/minute heart rate to a five-beat/minute rate! And bats can drop down to just one breath/hour!
  3. Greatly diminished consciousness. It takes some time and a lot of energy for a hibernating creature to come back to full consciousness. So much so, that waking one during it’s winter slumber could mean death for them that winter or spring because of the unplanned expense of energy. (1)

Those physiological changes are controlled by the endocrine system. This system runs the glands in the body that adjust the amount of hormones being released. The

thyroid gland heads up metabolism and activity levels, the hormone melatonin controls the growth of winter coats, the pituitary gland maintains fat build-up, heart and breathing rate, as well as metabolism, and, finally, the hormone insulin regulates the amount of glucose (sugar) needed by the animal (1)

While in hibernation, the temperature of a mammal’s habitat will affect its body temperature – much like a cold-blooded animal. But there is a minimum temperature, known as a set point, which acts like a sort of alarm system. When the creature’s body temp reaches the set point, metabolism turns up and burns fat reserves, which creates energy that is used to heat systems back to the set point. (1)

But what about when they have to go…you know? Interesting fact: Bears don’t urinate all winter. They break their urea down into amino acids. And even though they don’t drink, they don’t get dehydrated either. They’re able to extract enough water from their own body fat to stay hydrated. (3)

Although humans don’t hibernate, a nice long sleep (but not too long) is full of benefits for us as well:

Lowers stress
Improve moods
Helps you maintain a healthy weight
Improves athletic performance and coordination
Improves memory and attention span
Live longer and healthier lives (4)

So while it’s impossible to sleep the entire winter away (and you shouldn’t want to – there are lots of great things to do this winter for you – check out page 34 for ideas), taking advantage of the longer evenings with an extra hour of sleep is a great idea. They don’t call it beauty sleep for nothing!

Check out the Hibernation Infographic below for more amazing stuff about hibernation, the creatures that do it, and what we humans can gain from some more sleep as well. Zzzzzzzzz…

  1. animals.howstuffworks.com/animal-facts/hibernation1.htm
  2. en.wikipedia.org/wiki/Hibernation
  3. www.pbs.org/wgbh/nova/nature/bear-essentials-of-hibernation.html
  4. www.better-sleep-better-life.com/benefits-of-sleep.html
SleepInfographic_Winter14_15