I always encourage women to make an effort to spend time setting sharp and clearly defined goals and also use effective goal setting techniques when doing so.  One of the beautifully empowering things about goal setting is that you can measure and take pride in the achievement you make as you get closer to your goals. By setting goals, you will also raise your self confidence as you recognize your ability and competence in achieving the goals that you have set.

(ARA) – Are you living your ideal life? If not, you’re not alone. In fact, you are among the vast majority of people worldwide.

A recent survey of 20,000 people in 24 countries by global research firm Ipsos revealed more than 64 percent have a desire to “live better.” And, while many share this desire, most are unsure of how to accomplish this goal with eight in ten (81 percent) reporting that they wish they had a plan or recipe for living better.

“Many of us have an image of our ideal life but most people live day to day without any structured sense of purpose, direction, or clarity around their desired futures. To live the life you truly desire requires focus, dedication, and above all else, a plan,” says Stefan Wissenbach, founder of magicnumber.com, a virtual coaching site that calculates the amount of wealth a person needs to live the life they desire where work is optional – a.k.a. one’s Magic Number – and then helps them achieve their desired life through effective goal setting and habit management.

According to Wissenbach, a good plan gets you excited about where you’re heading and serves as a reference for daily actions and decisions. It keeps you in tune with where you are heading and makes you more aware of the opportunities and circumstances that line up with achieving your goals and objectives.

“People who plan achieve more than people who don’t. And people with written plans achieve far more than those with plans in their heads,” notes Wissenbach. “When you write things down, things happen. And when things happen, you end up living a more fulfilled and rewarding life!”

Following are some other proven strategies used by magicnumber.com members that can help you plan and achieve more than you ever thought possible:

Write goals in the past tense - Establishing life objectives as statements of success is a great way to start the planning mentality and reinforce the attainability of each goal. When defining your goals, use results-oriented phrases such as “In three years, I have _____, or I am _____.”

Prioritize - There’s an old adage that says if you chase ten rabbits, you won’t catch any. This definitely applies to goal setting. If you try to accomplish too much at once, you risk losing the focus you need to achieve the really important ones. Once you’ve listed your goals, identify four or five as primary goals based on what’s most important to you. As you achieve success you can reprioritize and replace those goals with others from your secondary list.

Buddy up - Sharing an important goal with a trusted friend or family member and having them act as a “goal buddy” is a smart way to spur you on. Why? Because you’ve introduced accountability into your plan. Many successful business people and athletes have coaches because it enhances their performance – and that’s exactly what a goal buddy can do for you!

Think bites, not meals - For each goal, consider what needs to be done – in three years, one year or in 90 days – and create a detailed action plan. Breaking down goals into feasible actions makes larger aspirations less daunting and is a proven way to keep both feet on the path toward success.

For more tips or to discover your Magic Number, visit www.magicnumber.com

Effective Goal Setting Techniques is a post from: Real Life Coaching

Nobody is immune to stress: stress is necessary to keep us functioning in certain situations. It’s when it becomes the norm that it creates a problem, which is why we could all benefit from some simple coping strategies for stress. Here are a few ideas to get you going. 

Relaxation

Coping strategies for stress don’t have to involve learning a new skill – although this can be helpful. They can be as simple as learning how to set aside more time for yourself. A few ideas for this include:

* Walking more often,
* Taking a long, hot bath at the end of the day,
* Listening to music,
* Reading a book instead of watching TV,
* Engaging in a hobby,
* Exercising.

Studies have shown that the more active we are with our hobbies, the more we can get rid of stress. This is why watching TV isn’t included in the list above: although it may feel relaxing, it’s completely passive. Things like reading a book or playing a musical instrument require us to engage in the activity, which works well to help us leave the stresses of the day behind. 

Sleep

No matter how much time you take for yourself, your body is always going to be strained if it isn’t getting enough rest. Sleep is vital to our health, and this includes stress. Try to make an effort to get into a routine of going to bed at the same time every night, and giving yourself enough time to get a full eight hours sleep.  If stress itself is having a negative impact on your sleeping patterns, then it may be a good idea to talk to a doctor and try self-help techniques such as deep breathing before you go to bed each night.

Socializing

Coping strategies for stress don’t just involve you: start opening up to others and you’ll find that you can get a lot off your chest. Sometimes the things we worry about can seem bigger than they really are. By talking to someone about your problems, maybe going through all the possible outcomes, you’ll gain some clarity over the situation. Getting out more and socializing with other people can also work as a distraction from stress.

Food And Drink

What we put into our bodies can also have a huge effect on our stress levels. Do you rely on coffee to keep you going through the day? Try to gradually cut down the amount you drink, as caffeine is well known to contribute to stress. It’s also important to avoid sugary foods (that create a high and then a crash), and to eat a balanced diet. Don’t skip meals like breakfast: eating at regular times helps to keep your energy levels constant and reduce stress.

These coping strategies for stress can be as simple as you need them to be: don’t think that you need to change all of your daily habits immediately. Start by taking an hour to yourself each evening before bed, or cutting one coffee out of your daily routine. If you find that nothing is helping, make sure to speak to a doctor about your stress levels.

 If you’re ready to make a change and would like to work with a coach – why not grab our free 20 minute coaching consultation or simply sign up now one of our affordable coaching packages and allow me to help you gain more balance.

Coping Strategies For Stress In Day To Day Life is a post from: Real Life Coaching

We really have it pretty good these days. Our ancestors had a much more rigorous task. Most of them had been inside much of the winter, with smoke from heating and cooking fires depositing soot on the walls, ceilings and most things in the house. It was too cold to do much laundry, so clothes and linens were in dire need. Mattresses may have been stuffed with straw, which by spring needed changing.

In contrast, we really have it easy. Still, we often procrastinate when it comes to spring cleaning. Yet with a bit of planning and a few tips, you can have a spring fresh home in relatively little time.

It may sound strange, but the best way to begin Spring Cleaning is with a pen and paper. Do a room by room evaluation of what needs to be done–does weather stripping on the door need replacing, are there spots on the carpet that need removing? You can do this quickly, no need to obsess. Make a special note of which jobs require supplies you need to get, or jobs that you need to hire someone else to do. The list is important in two ways. First, it will be a memory jogger of what needs to be done in each room, and second, you can obtain the cleaning or repair supplies you need ahead of time, without extra running around.

The pen and paper approach also helps many of us see more clearly what needs to be done and the best way to organize our spring cleaning. Have only one hour? Perhaps you can do a quick clean of the hall closet, matching up gloves, discarding singles, deciding what might go to charity or a consignment shop. A day with more time can be used for larger jobs. Remember, spring cleaning does not have to all be completed within a single day or week.

OK, now you are ready to start. You have your list and supplies. There is one more thing to decide. What routine works better for you–one room at a time, or a task at a time? If you choose a room at a time, you concentrate your energies in that one room as you get it in the shape you want it. If you prefer a task at a time, you go through each room doing the job–cleaning baseboards, washing inside windows, sweeping down cobwebs, etc. Of course you may find that a combination works best–basic cleaning one room at a time, saving carpet cleaning or window washing to do throughout the house another time.

Whatever method you choose, here are a few tips to quickly clean and freshen your home for spring.

1. Clear some clutter.

First, get rid of the true clutter–the newspapers, magazines, junk mail, etc. Empty the waste baskets, etc. Next, go through the room and try to put away three or more things and see how more streamlined it looks. Live with it for a day or two while you do other cleaning. Then see if you really want to put them out again or if you prefer the simplicity of just a few items out for decoration.

2. Get the cobwebs and dust.

Take a long handled duster and go after the cobwebs up in the corners and where walls meet. Dust the molding, the baseboards, and ceiling fans. Wipe doorknobs and light switches.

3. Open the windows, even if just for a few minutes.

Even five minutes will freshen a room. If weather and allergies permit, leave them open longer.

4. Wash windows.

If it is still too cold outside, just do the insides. That is half of the job, and your windows will be 50% cleaner. If the outside bothers you but you don’t have a lot of time or it is still a bit chilly, try some of the window cleaner that is applied via the garden hose. You don’t have to do all of the windows at once either, just a few at a time, starting with the ones that bother you the most.

5. Small decor changes make a lot of difference.

Swap dark colors for lighter ones, heavy fabrics for lighter weight ones. Change pillows, bath towels, kitchen towels, bedspreads to reflect a new season. Change window treatments and slipcovers if you are so inclined. Where do you and your family spend the most time? Work on these areas first.

6. Flowers.

Nothing says spring like flowers do. Maybe you have something blooming in your garden you can cut. If not, bouquets can be bought inexpensively from the grocery store or mass market retailer. If cut flowers don’t last long enough, perhaps a flowering plant, such as a kalanchoe, is more your style.

7. A fresh scent.

If you like candles or potpourri, put away the ones that are warm, and rich, and go for a light, fresh scent, perhaps the scent of spring flowers or clean, line dried laundry.

8. Plan your cleaning day(s).

What can you do to make the day more pleasurable? Perhaps plan to order pizza for dinner, so you do not have to cook after a day of cleaning. Enjoy some favorite music while you work. Build in an hour of reading or hobby time after a certain amount of work to reward yourself. Some people are motivated by listening to podcasts about cleaning and organizing. (you can search the Internet for these or use your favorite app store), Knowing you have something pleasurable about the day and knowing you are going to use the day for spring cleaning can often ‘psych’ you into a positive anticipation about it.

Now enjoy your clean, spring-fresh home!

See how life coaching can help develop some stragegies that will help you to live a more stress free life. Grab your free 20 minute, no strings attached, consultation today.

Super, Speedy, Spring Cleaning is a post from: Real Life Coaching

Well, this morning we were in a very scary accident. As we were driving down our neighborhood street, a driver was backing (racing it seems) out of his driveway and BAM he hit us on the passenger side! I did manage to swerve so the impact wasn’t a direct hit but it was one of those hard, dragging, grinding hits that push into & scrape your car from headlight to taillight. It all happened so fast and he was literally upon our car in the blink of an eye.

Well after I got over the shock of being hit and made sure that my son was ok, I got out to talk to the driver. Now, I was feeling ok physically but mentally … I was really ticked off. I was thinking to myself…..

Hello! you are supposed to look before pulling out!

Hey, what if I was a kid on a bike? and …..

Uhh, we are already late — do I look like I have time for an accident?!?!

Well the culprit was so apologetic and rushed over to me to make sure I was ok. After we exchanged insurance information & took pictures of the accident scene he said something really odd. He said “Well, again I apologize for the accident and I am sorry to meet a neighbor like this. I am relieved at how NICE you are about this whole thing”.

That got me to thinking about a post I wrote awhile back about positive ways to deal with anger. There really is no such thing as bad anger or good anger but you can deal with your anger in either a bad or good way.

We all get angry from time to time but it is important not to bottle that anger up. Instead, release your anger in a positive way so that you are expressing your feelings. That at times may be challenging to do when you are in the “heat” of a hard situation but it really does pay off!

Now I will have to do some deep meditation before dealing with the insurance company about this accident (that is always a pain). The great news is that both my son and I are ok and the damage will all be paid for without me spending a dime.

See how life coaching can help develop some stragegies that will help you to live a more stress free life. Grab your free 20 minute, no strings attached, consultation today.

A Recent Car Accident and a Reminder is a post from: Real Life Coaching

I am standing on my soap box screaming “Mom’s, stop fighting all of your kid’s battles — It’s going to turn them into whiny, weak adults”!!  Let’s be honest, who likes whiny and weak adults?!?

Now that I have said that, I want you to know that I am the proud mother of 3 children (ages 24, 20 and 12) and I also raised my brother through his preteen and teen years.  You don’t have to tell me how sharp the claws of a mama bear can be (because my claws are sharp) but I have to say — there are times that moms need to retract their claws!

Think about it — if you always run to your child’s side, fight their battles and fix everything for them, how will they ever learn to stand up for themselves and figure things out?

Let’s think about it:  Here are the results of fighting all of your child battles:

1. They become and stay weak.
2. They miss out on learning valuable life skills.
3. They will always need you to “fix” things for them.
4. They become a TARGET because others will know that they are weak.
5. They become whiny adults!

Need I go on?

Don’t get me wrong, I am not saying to just throw your child to the wolves and hope that some animal instincts kick in but moms must start to equip their children with the tools that they need to deal with the problems of today.

Bullying, communication issues, peer conflicts and more are just waiting out there for your child and guess what mom, you can’t be there at all times.

It is important to teach your child to be assertive and confident now so that those skills can remain within them and grow as they grow.  Please note that there is a huge difference between being assertive and being aggressive.Assertiveness is letting people know what your wants and needs are; aggressiveness is when you strongly impose those wants and needs on others.

Now, I will climb down from my soapbox and tell you that I am so passionate about this message and I truly want to help you help your child to be strong and confident.   I also want to help you to know when to step up and help them fight and when to sit back and be that coach that is in the corner with the water bottle and towel to cool them off after a battle.

I’ve organized a totally free coaching class where I will share strategies with you that will help you know when and how to step into or step back from the battles your kids face.

Hop on over to http://www.reallifecoaching.net/class and sign up. Did I mention it is free?  Sign up and perhaps there will be just one less whining adult in the world because of it.

Nobody Likes a Whiner! is a post from: Real Life Coaching

Learning to love yourself more starts with making a conscious decision to do so.  You have to come to the realization that you are ready to be happy and that you want to live a totally fulfilled life.  Learning to love yourself means that you have to trust, love, respect and care for yourself just as you do the people you consider to be very close to you.

Following are steps that you can incorporate into your life that will help you in the process of learning to love yourself more and ultimately make you feel more empowered and happy about yourself!

• Begin to lift yourself up, not put yourself down.   At times, we can be our own worst enemy.  If you don’t like something about yourself, work to change it, don’t beat yourself up over it.   Enlist the help of others if you need to.  If it is something that you simply can’t change, then you must work to accept it.  Beating up on yourself with negative self-talk or indulging in things that are not good for you will only keep you trapped in a vicious cycle of unhappiness.  You’re not likely to change for the better when you fill yourself with negativity.

• Give yourself positive rewards.  Just as you would reward a child for doing something good, reward yourself!  When you do something that you are proud of give yourself a small reward and praise yourself for a job well done.   Try not to wait for others to praise you because you may grow resentful if the praise doesn’t come or if it comes but not in a way that you expected it to.   How do you celebrate?  Well, that’s entirely up to you.  For me, a nice trip to Starbucks is a great treat!  Learning to pat your own back, it is a great feeling that can stay with you for a long time. 

• Forgive yourself.   We all mess up at times.  Have you ever wondered why forgiving yourself a lot harder than forgiving others?  I doubt that you would keep scolding a child over and over for making a mistake so don’t do that to yourself.   While learning to love yourself more, it is important to give yourself the gift of forgiveness when you make a mistake.  After that, work to figure out what lesson you can learn, and use it to make better choices the next time around. 

• Enjoy your successes – big and small.  Most people can remember all of the details of depressing, painful, angry or even embarrassing events that happened many years ago. What if you did the same thing with all of your wins?  Try to remember all of the triumphs and accomplishments that you’ve made and keep that memory with you and think about it at least once a week. Why not start now by making a list of your successes both big and small.

Learning to love yourself is a must if you are looking to have a full happy, healthy balanced life.   Why not make the decision today that you will love yourself in every moment, unconditionally.   

If you’re ready to make a change and need help in learning to love yourself more - why not grab our free 20 minute coaching consultation or simply sign up now one of our affordable coaching packages and allow me to help you.

Learning To Love Yourself More is a post from: Real Life Coaching

Here are a few ways that you can start to learn how to stop getting stressed

Step Back & Breathe -   Anytime you feel yourself getting overwhelmed, STOP whatever you’re doing. It’s very important to just step away from the situation and count to ten. Very often, people allow themselves to get annoyed and frustrated over things that are not really that important.

Someone took the parking spot you’ve been waiting for. Is it really worth a fight?  Learning how to stop getting stressed any times just starts with asking yourself  “Is it worth my energy”?

You just cleaned the living room and your spouse proceeded to toss a jacket over the sofa and the mail on the coffee table. If you go berserk, it’s likely going to ignite an argument.

Step back from the situation. Take a deep breath. Write down the incident in your journal if it helps you release some stress.

In the scheme of things, most similar situations aren’t worth you headed for an anxiety attack.

2) Come Up With a Plan - When you’re getting overwhelmed, coming up with a NEW plan is in order.  Perhaps you’re stressing over the big meal you have to prepare for Christmas dinner. Your new plan may be calling all the attendees and asking them to bring a dish, or calling your local supermarket or restaurant and having the meal catered.

Maybe you’re stressing over getting your holiday cards done. A new plan may be to not send cards this time of the year if it’s not a fun process for you. Another new plan may be to just write out 3-5 cards each day, until you get them all done. This baby steps approach works wonders!

Maybe getting packages wrapped at the store so you don’t have to do it at home is a viable strategy for you.

Can’t seem to organize your closet on your own? Call an organized friend, or a professional.

Perhaps going out to dinner with your spouse to discuss how you can both make each other’s lives easier will give you some quality time together and allow you to relieve some of the pressure.

Whatever you do, don’t ever just keeping doing what you’re doing. Getting overwhelmed is cause for a fresh, new approach.

3) Make Time For Fun – To work on learning how to stop getting stressed, very often, getting overwhelmed is a result of all work and no play. Look at your schedule. Is there any semblance of a balance between work activities and leisure activities. The scale, for most people, leans heavily towards work– whether that means a business, a job, chauffeuring the kids around to all their activities, cleaning the house, or cooking the meals.

Every single day should include at least one fun activity, and I highly recommend more.

No, you don’t have to go to an amusement park each day. Simple things like a chai tea break, taking the time to talk to a good friend about your hopes and dreams, looking through an old photo album, flipping through your favorite cookbook, or playing a game with your child, can all do wonders for your sanity.

One thing I like to do is tack my fun time on to the completion of a project. For instance, I may iron a whole bunch of clothes and then take time out to go for a brisk walk. Or I may complete a writing project and then do some relaxing stretches.

Remember, life is so much easier and happier when you’re able to say you got lots done and was able to enjoy the simple pleasures throughout the day.  By using the tips above you too can learn how to stop getting stressed daily and then enjoy more things.

If you’re ready to make a change and would like to work with a coach – why not grab our free 20 minute coaching consultation or simply sign up now one of our affordable coaching packages and allow me to help you gain more balance.

How To Stop Getting Stressed Out is a post from: Real Life Coaching

1) Keep your calendar current.

Purchase a calendar or planner with enough space to write down appointments and commitments. Keep all personal and family appointments here. Schedule a regular time each week to update this with family events (field trips, doctor’s appointments, etc.). Techie tip: Software like Google Calendar allows family calendars to be synced from mobile phones.

2) Balance the `Must DOs’ and `Should DOs’ with the `Want to DOs.

Come up with some categories for your activities – like `must do’, `want to do’ and `should do’. Assign each category a color. Sit with your calendar or planner and highlight each appointment with the appropriate color. Color-coding your activities will help you see where you can shift things around and will also help you see where you are out of balance. You’ve got one life to live – make sure there are at least as many `want to do’s’ on your calendar as there are `must do’s’.

3) Find a comfortable way to say No and practice it.

Life is too short to commit to things and people we don’t enjoy, but saying no is not always easy.

Have you ever been caught off guard by an invitation and didn’t have plans, but didn’t have an excuse ready? It’s happened to most of us.

If saying No is difficult for you, find a comfortable way to say it and practice so you don’t have to think about it. Whatever your chosen response, be sure to keep it simple and final. Resist adding things like ‘Maybe next time’ or ‘I’ll let you know if my plans change.’

Here are a few examples:

• It’s not my thing
• You go ahead. Let me know how it goes
• I wish I could, but I simply can’t
• Sounds tempting, but I’ll have to pass.

4) Pause before saying `Yes’.

Resist the urge to answer a request for your time immediately, unless you know it’s something you absolutely want to do. Ask yourself questions like:

• Do I really want to do this or do I feel like I should?
• Does it fit into my schedule? If not, would it displace something I’d prefer to do?

If you’re not sure, give yourself space to think about it. It’s perfectly acceptable to say something like ‘Let me check my schedule and I’ll get back to you.’

5) Pencil Yourself In.

It is very important to schedule in some “Me Time” for yourself.  Treat personal time like any other appointment by scheduling it on the calendar as a `must do’ (so it won’t get moved in favor of another activity). Whether it’s a television show, a workout at the gym, or a good book, reserve the time for yourself by committing it to your calendar.

6) De-stress your schedule by allowing enough time between appointments.

Most things take a little longer than expected. Meetings run over, dentists get behind schedule, and traffic delays happen for various reasons. When possible, allow extra time between appointments to handle contingencies. If you arrive early, reward yourself by reading a book or playing a game on your cell phone.

7) Make the most of `down time’.

Waiting is inevitable–whether it’s at the doctor’s office or at the soccer field. WAITING time doesn’t have to be WASTED time. Make the wait productive by keeping a `project’ bag packed with a book to read, a portable craft, or paperwork to complete. The waiting room is a great place to get some Thank You notes written, make progress on the scarf you’re knitting, or complete a crossword puzzle.

8 ) Trade Favors.

Treat your time like you would your money by expecting it to be returned if someone `borrows’ it.

For example: ‘Sure I’ll take the carpool for you on Tuesday. Would you be able to cover for me next Thursday?’ This works the same way with family members. If your daughter asks you to take her and her friends across town to the mall, ask her to take a task you were planning to do (like vacuuming the living room or starting a load of laundry).

9) Respect your time and teach others to do the same.

Your time is valuable, and it’s up to you to make sure that the people in your life understand that.

When a friend is 30 minutes late for a lunch date (without letting you know in advance), he or she is being disrespectful of your time. When your child informs you (tonight) that he needs a dozen cupcakes for a school event (tomorrow), he is being disrespectful of your time.

Once you begin to value your own time, you might change how you respond to people who don’t. For example, you might explain to the chronically late friend that you are willing to wait 5 or 10 minutes, but no longer. And if the child has to go to school without the baked goods, he might remember to give you more notice in the future.

Get Organized Now is an amazing collection of 2,175 ideas, tips and techniques for organizing your home, your clutter, your time, your schedule, your money, your paper, your family and much more!

Think you can’t do much in 20 minutes? Schedule a free 20 minute coaching consultation with certified Personal Life Coach Aurelia Williams and start forming your plan of action today!

Simplifying Your Schedule is a post from: Real Life Coaching

Spending time together as a family is something that should be a top priority for all families. As much as you hate to admit it, you aren’t going to live forever…no one does. And, when your health begins to fail what will you have left that matters most to you? Is it your career or money? No, it’s your family. Therefore, giving up family time should not be something you’re okay with.

You may be thinking, “I’m not happy with it, but what am I supposed to do? I’m only one person and there are only so many hours in a day.” You’re exactly right. You are only one person and there are only so many hours in a day, which leads us to our first tip for finding more family time.

Accept that You Can’t Do It All. This is probably the most difficult step for mothers to do. After all, isn’t it moms who hold the family together? The cooking, cleaning, errands, laundry, running kids to activities, etc. wouldn’t get done if it weren’t for hard-working moms, right? (Dads can feel this way too) While it’s true that there is a lot to do and without hard work, it isn’t going to get done, it’s important to realize that it doesn’t all have to get done in ONE day by ONE person! So, give yourself a break and accept that you can’t do it al

Sit Down and Create a Schedule with the Entire Family. Once you have accepted that you can’t possibly do everything on your own and still spend quality time with your family, it’s time to make a schedule. Sit down with your family and split the household chores up evenly among all your family members and create a schedule for when (what days) these chores should be done on.

For instance, if you’ve got older children (10 and up), there is no reason they can’t take out the trash, do their own laundry and help clean the house. Give each child one or two tasks to do each day. When everyone pitches in, you’ll find that your stress level goes down and so does the time you’re spending every day trying to get everything done.

3.      Have Family Days. When you create your family’s schedule, make sure you schedule a day or partial day for family time. Maybe your family wants to have a family movie night or go out together for a nice dinner together. It doesn’t matter how you spend it, the point is that you purposely set aside time each week specifically for your family. And, don’t do anything else except be with your family during this time!

To learn more tips and tricks for how you can find more time with your family, get your copy of A Busy Mom’s Must Have Guide: Real Life Guidance to Finding More Family Time today!

Finding More Family Time is a post from: Real Life Coaching

During the fall and winter, it may be hard for some people to know if they are  having a bad day or suffering depression in winter months which is more serious.  More people start to get depressed during the winter months than you may realize and, though the symptoms differ from person to person, there are a few warning signs to look out for.

Depression in Winter Months is Real

We all talk about having the “winter blues”, yet most of us brush it off as something that’s not “real”. But getting depressed in the winter is real, and it’s a condition known as seasonal affective disorder (shortened to SAD). The truth is that the levels of daylight we get affect our natural rhythms. In winter, they can go out of synch, causing a number of symptoms.

So What Are The Symptoms?

The symptoms of depression in winter month are varied, and everyone will experience it differently.  A few of the symptoms you may have include:

• Irritability
• Feeling worthless, guilty, or having low self esteem
• Crying a lot
• Feeling anxious and stressed
• Reduced sex drive
• Feeling more tired than usual and sleeping more
• Weight gain
• Lack of energy
• Increased appetite
• Craving unhealthy food

Another strong symptom, in addition to those above (most of which are also symptoms of depression in general) is finding that you get these symptoms at the same time each year.  This is a clear sign that your depression is related to the winter season. The symptoms may slowly begin during autumn, and get worse into winter when the daylight hours decrease.

What Causes Depression in Winter Months?

It can also help to be aware of the various causes of seasonal depression, to help determine whether you’re at risk. There is no one cause, but there are known factors that contribute to the likelihood of developing it.

The levels of sunlight you get each day affect certain hormones in the brain. Some theories state that sunlight affects the hormones responsible for mood, sleep and appetite. This is why you may get some of the symptoms above when sunlight levels decrease.

Melatonin: Another factor related to light levels is the amount of melatonin our bodies produce. This is the hormone responsible for sleep, and more of it is produced when it’s dark, causing us to feel sleepy.

Serotonin: When you get less sunlight, your body produces less serotonin. Serotonin affects your mood, sleep and appetite – people who are depressed tend to have less of this hormone.

Circadian Rhythm: This is responsible for our “internal clock” that lets us know when we need to sleep and wake up each day. This can get disrupted when the levels of sunlight we get every day change.

 While a doctor may give you a prescription, there are also some  natural alternatives to antidepressants that you can try.

As you can see, depression in winter months is very real.  This condition can wear people down and affect all areas of their life.    You really aren’t alone if you experience this kind of depression, and your doctor will be able to point out various treatment options.

Think you can’t do much in 20 minutes? Schedule a free 20 minute coaching consultation with certified Personal Life Coach Aurelia Williams and start forming your plan of action today

Depression In Winter Months is a post from: Real Life Coaching