7 Incredible Tips to Beat the Winter Blues

 I met my neighbour yesterday. He was complaining and saying that I don't like cold weather as it gets dark early and cold. We have to stay home with kids often. 

That's why I like talking about Winter Blue, today to prepare you for the coming days. If the colder weather and shorter days make you the winter blues, you're not alone.

1. What are Seasonal affective disorder (SAD) Symptoms

Generally, being familiar with symptoms would help you with treatment.

Have you had these feelings? During cold days, It’s not uncommon to see difficulties in concentrating, in your sleep routine, or sadness.  You may have difficulty keeping up with everyday tasks, disinterest in activities, or a lack of energy. You may feel hopeless, worthless, or forlorn. Possibly, you say I'm not feeling sociable, I'm withdrawing from social situations, or I'm depressed most of the time.  

For some, this mood shift is transient and readily handled by lifestyle changes. However, for some people, the winter blues can progress to a more serious form of depression known as seasonal affective disorder, or SAD. What's the good news? There are several options you may do to get rid of the winter blues. 

2. Focus On Your Self-care 

To beat the winter blues, you should begin taking care of your mental health.

List three to five situations for which you are thankful.
Invite yourself to something warm to eat or drink.
Lighting a few fragrant candles.
Try relaxation methods and deep breath
Make a call to a friend that you enjoy conversing with or haven't heard from in a while.
Take a break from screens in general and social media in particular.
Take a look over old photos. 
Take ten minutes to tidy or declutter your area.
During daylight hours, open your blinds to let in some natural light. 
See a comedy or drama that makes you chuckle.
Consider your options for volunteering.

3. Keep Your Regular Routine

Try your best to keep your regular routine as normal as possible. Changes frequently have an impact on your emotions. So, sticking to your regular routines helps you stay interested. Include socialising in your routine if it gives you energy. If spending time alone and pretty much keeping to yourself is more your style, concentrate on things that will allow you to unwind, think, and feel refreshed.

4. Creating a work-life Balance

Creating a work-life balance entails becoming more effective at managing your time and planning your professional obligations, which can free up space for more personal pursuits, such as spending time with friends and family or leisure activities and relaxation.

5. Get Active

Try to raise awareness of the positive effects of physical activity, such as going for a stroll in the park, taking a dancing class, going gym, or playing tennis. Exercise can help prevent and alleviate anxiety and sadness.  Make plans to take a tour through your favorite locations and places to visit. Being under the sun helps to boost vitamin D levels, all of which can contribute to an enhanced emotional state, also, it regulates serotonin activity, enhances melatonin synthesis, and balances your circadian cycle.(1)

6. Eating Healthy

Eating healthy is particularly crucial in the cold.  When you have the winter blues, you may crave carbs and sugary foods like bread, spaghetti, and chocolate. But try to eat lots of fresh fruit and vegetables. Besides, taking supplements such as Magnesium or Vitamin D pills could be a substitute. For example, vitamin D-fortified foods, soy milk, oily fish, salmon, mackerel, and sardine, milk, cereals, and oats can provide you with vitamin D and could assist with alleviating your good moods.

7. Ask For Professional Help

It could be time to look for professional help if your symptoms intensify.

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

References

1. Melrose S. Seasonal affective disorder: an overview of assessment and treatment approaches. Depress Res Treat. 2015;2015:1-6. doi:10.1155/2015/178564

7 Powerful Ways to Reprogram Your Subconscious Mind for Success

 

By: Monica Hoss
Licensed Psychotherapist

Your subconscious mind plays a pivotal role in shaping how you think, feel, and behave often outside of your conscious awareness. 

As a psychotherapist, I’ve seen firsthand how reprogramming the subconscious can lead to profound emotional and behavioral change. Whether you're working to overcome limiting beliefs, reduce anxiety, or build a stronger sense of self, there are effective, evidence-informed techniques that can help. In this article, I’ll share seven powerful ways to gently retrain your subconscious mind, based on both therapeutic practice and neuroscience, to support healing and personal growth.

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If you're here, it's likely because you're seeking growth, clarity, or transformation in some area of your life. Whether you're a business professional, a creative spirit, or someone on a personal development journey. The key to lasting change often lies not in willpower alone, but in the power of your subconscious mind.

Think of your subconscious as the silent architect of your life. It stores your habits, beliefs, and automatic responses many of which were formed years ago, often without your conscious awareness. The exciting part? With the right tools and techniques, you can reprogram it to work for you instead of against you. Use these seven actionable techniques to shift your inner narrative and unlock your true potential.

1. Practice affirmations

Affirmations are more than just feel-good mantras. They’re a powerful tool for mental rewiring. When you consistently speak affirmations aligned with your goals and values, you begin to reshape your inner dialogue. Statements like “I am confident and capable” can strengthen your self-belief and influence how you show up in the world.

Pro Tip: Write down your top 3 affirmations and say them aloud every morning with intention. Over time, your subconscious will start to accept them as truth.

2. use visualisation daily

High performers from Olympians to CEOs use visualisation because it works. When you imagine your desired outcome in vivid detail, you activate the same neural networks as if the event were really happening.

Spend 5–10 minutes a day visualizing your goals. Imagine how success feels, looks, and sounds. By emotionally experiencing your vision, you prime your subconscious to help you achieve it.

 3. Leverage the power of repetition

Just like learning a new language, reprogramming your mind requires repetition. Reinforce new beliefs and behaviors by consuming uplifting content, practicing new habits daily, and immersing yourself in environments that support your growth.

Consistency is key. The more often your subconscious hears a message, the more likely it is to adopt it as reality.

 4. practice mindfulness and meditation

When you slow down, breathe, and observe your thoughts without judgment, you create space for awareness and intentional change. Mindfulness and meditation help quiet the noise of daily life and bring your subconscious patterns to light.

Daily meditation; even for just 10 minutes, can dramatically improve clarity, reduce stress, and make subconscious reprogramming more effective.

 5. surround yourself with posituive influences

Your environment plays a huge role in shaping your beliefs. Are you surrounded by people who support your growth? Do your conversations uplift you?

Make a conscious effort to engage with individuals and communities that reflect your highest values. Positive peer influence can elevate your mindset, reinforce your goals, and subtly rewire your subconscious through consistent exposure.

 6. explore subliminal messaging (With Caution)

Subliminal techniques, like audio tracks embedded with positive affirmations, are designed to bypass the conscious mind. While some people report success, results vary and the science is still evolving.

If you’re curious, start with well-reviewed, ethically produced resources, and consider using them as a complement to more conscious techniques like meditation and affirmations.

 7. try psychotherapy sessions

Psychotherapy offers a safe, supportive space to explore the thoughts, emotions, and experiences stored in your subconscious. With the guidance of a trained therapist, you can uncover the root causes of limiting beliefs, reframe past experiences, and develop healthier patterns of thinking and behavior.
Therapy isn’t just for crisis moments—it’s a powerful tool for self-awareness, emotional healing, and lasting transformation. Over time, regular sessions can help you build inner resilience, strengthen self-esteem, and align your subconscious mind with the life you want to create.
If you’re ready to explore this path, I invite you to try a psychotherapy session and experience the positive change it can bring.

 final thoughts

Your transformation begins within reprogramming your subconscious mind isn’t about flipping a switch—it's about creating new mental habits, day by day, that align with who you truly want to become. With patience, practice, and persistence, you can shift limiting beliefs and start living more intentionally.

If you’re ready to dive deeper or want personalized guidance on your journey, I’d love to connect. Whether it’s through coaching, hypnotherapy, or mindset strategy, I’m here to support you in rewiring your inner world—so you can thrive in your outer one.

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Let’s reprogram your mind for the life you truly deserve. 

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

7 Incredible Tips To Wellbeing And Happiness

 

Why do you like to have money, a new job, or a new house? Generally, the purpose of whatever you have done would be to have good feelings of wellbeing and happiness. In this article, I try to introduce you a few important tips to help you to be happier.

1. Modify Your Viewpoint

Do you tend to see the glass as half full or half empty? Are you focusing on the pleasant elements of life or calling attention to a problem? Though situations are rarely "completely white" or "completely black," it is usually more beneficial to focus on their positive aspects.
Here is a straightforward exercise to help you understand this principle: whenever anything bad happens to you, try to find at least one positive aspect of the circumstance (even if it seems fabricated to you), since addressing it as if it did not affect you would help you evaluate what happened objectively!

2. Devote Time To Yourself

When you feel in control of our time, you will be happier. Investing a little time on yourself every day is one method to do this. And to do anything we want during those times: stroll through the park or down the street, unwind on the café terrace, read the newspaper, or put on headphones and listen to music. The most important thing is to enjoy some time by yourself.

3. Keep Learning

What kind of skills do you lately possess? This boosts your self-confidence and sense of enjoyment from life whether you study through a book, video, lecture, pick up an old activity, or begin something completely new.

4. Exercise

When we talk about wellbeing and happiness, we frequently consider our own thoughts and feelings. But exercise is the best way to boost happiness. Riding, jogging, or on foot. start a garden. Dance, strike the ball, or the shuttlecock.
You may defend yourself against sadness and stress, feel fitter, and enhance both your physical and mental capabilities by exercising. Find a class that suits your learning style. And get outside or go to the gym!

                         5. Build Relationships

Create connections with others, including your family, friends, coworkers, and neighbours. Your life's foundation rests on these relationships, therefore cultivate them daily. The need to belong is one of what sets humans apart from other animals. Meeting this desire makes us feel good, however being alone over extended periods of time might depress you.
Extremely tight and cordial relationships are good happiness predictors. A strong social support system boosts the immune system and delays age-related cognitive deterioration. 

                                       6. Show Your Appreciation

Prior to going to sleep at night, consider the three things from the previous day that you are grateful for. No matter how important or trivial the topic is, it must be done. What are you grateful for about each of them, ask yourself? Give a coworker who assisted you today a thank-you note or send him an email. One of the best ways to be of service is to be acknowledged.

                  7. Live At Present Time

Pay attention to your feelings and the outer environment. Recognise what makes someone unique. Recognize beauty when you encounter it. Enjoy the present and pay attention to your touch, taste, sight, hearing, and smell senses. Stretch the moment by focusing on this sensation, no matter how basic it may be: the astringent taste of wine on the tip of your tongue, the cat's plush fur in your hand, the sky's constantly changing hue.

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

7 Incredible Tips That Teenagers Can Cope With Pressure

 

Have you ever had feelings of pressure? If so, you're not alone. If you are a teenager this article is specifically for you to cope with your issues as anxiety, also have more success in your life.

Have Other People Experienced Pressure?

Generally, people experience anxiety and stress in their life. Despite that, you can set goals to limit your daily stress. You're better equipped to tackle with issues when you're less stressed out. Excessive tension or stress that you can't handle prevents you from performing your education tasks or enjoying your time. It may exhaust you.

Stress can be brought on by daily life's expectations or difficulties. Your body produces hormones that give you more energy, concentration, and strength in response to stress. The fight-or-flight response is what this means. A slight increase in stress might occasionally be beneficial. It can assist you in completing tasks quickly, being punctual, or meeting a deadline. It may notify you of an issue that needs your attention. It may inspire you to achieve your objectives. It may encourage you to research, organise, and get ready.

 Is There A Way To Cope With Pressure?

Yes, there is. The following 7 tips will help you to improve your ability to handle your stress. The following 7 suggestions will assist you if you wish to improve your ability to handle regular stress:

1. Practice deep breathing. Take a few calm, deep breaths if you're feeling anxious or pressured. Your body's fight-or-flight (stress) reaction can be turned off with breathing. To assist you in reducing daily stress, try belly breathing or mindful breathing every day. Furthermore, Mindfulness is a way to help you experience a calm environment.

2. Eat healthy foods. Your diet has an impact on your metabolism, mood, and energy level. If you consume a lot of food, it doesn't mean you eat, well. Pick healthy foods for yourself. Generally, fast foods have fat, sweet or salt a lot. Instead of fast foods, you can eat your homemade foods with more vegetables. Also, hydrate yourself with drinking water a lot.

3. Make a daily program. If you want to keep an eye on your daily routine, use a calendar or planning tool on your phone, indicate the dates and hours of your classes, tests, and due dates for assignments. Include your pursuits. Set time to complete. Schedule time for your favorite activities. Stress can be decreased by having a strategy and an established schedule.

4. Sleep well. You might feel like staying up late after a hard day, perhaps you still have tasks to complete, or maybe you want some free time to spend with friends or your favorite programs. But you're more likely to experience stress from insufficient rest of the day if you don't have enough sleep. Enough rest and good Sleep can be beneficial for your mind and body.

5. Have daily exercise. When you exercise, play a sport, or dance to your favourite music, stress just goes away. More than just keeping you fit, exercise has other benefits. It can help you manage stress, reduce anxiety and sadness, and improve your mood.

6. Communicate with others. You are a social creature. You like to support and to be supported.  To feel supported, you need relationships with others mayo. Your well-being depends on developing a feeling of community, whether it is at work, with a religious group, or via shared pursuits like organised sports. Participating in a group activity enables you to build relationships and receive support at trying times. You may also help others, voluntarily and use your abilities, knowledge and skills. 

7. Ask for help. For many people, stress from assignments, grades, and examinations is a cause of tension. Keeping up with everything isn't always simple. Ask a teacher, parent, tutor, or mentor to act as your coach if you need assistance with exam preparation, preparing for projects, or simply getting things done.

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

7 Incredible Tips to Conquer Your Fears

As I have been asked a lot about fear, I decided to write this article about fear. If you are struggling to overcome your fears, reading this article would be helpful. It is important to overcome your fears and put yourself in a safe environment.

What Is Fear?

Fear is an emotion that is experienced when we feel threatened or are in danger. It is a natural response that helps us to protect ourselves from harm. 

Fear can be a helpful emotion as it can help us to avoid dangerous situations. However, it can also be a hindrance if it prevents us from doing things that we want or need to do.

Fear can arise from emotional, psychological, or social aspects environment in addition to physical danger. These non-life-threatening circumstances, such as public speaking, job interviews, attempting new things, and receiving negative feedback, can trigger the flight or fight reaction.

While fear can serve as a form of protection, it can also stunt our development and keep us from having new experiences and successes and grows. The first step in overcoming fear is to comprehend the "flight or fight" reaction, which is intimately tied to it. This article will look at ways to deal with fear and learn more about the flight or fight reaction.

The Natural Defence Mechanism: The Flight Or Fight Response 

Your stress response, commonly referred to as the flight or fight response, is a primitive response that primes our bodies to either face or flee from danger. Stress chemicals like cortisol and adrenaline, which get the body ready to react swiftly to danger, release to cause this reaction. When our ancestors encountered predators, this reaction suited them well, but the same reaction.  

7 Incredible Tips to Conquer Your Fears

1. Being aware: 

The first step in overcoming fear is to admit that you are afraid. Understand why you are afraid. What is it about public speaking that makes you anxious? Is it the fear of being judged? The fear of forgetting what you are going to say? Once you identify the source of your fear, you can start to address it. Identify the events, ideas, or triggers that make you fearful. To see trends and improve your understanding of your anxieties, concerns or worries.

2. Learning: 

An effective way to combat fear is knowing. Learn more about the things you are afraid of. It might be easier to figure out the cause of your dread if you know the truth and common fallacies.

3. logical Thinking: 

Use logical thinking to counter unfavorable ideas. Decide if your dread is grounded on truth or just preconceptions. You may approach fear with a more level-headed attitude by engaging in this practise.

4. Desensitisation: 

You can lessen the intensity of your fear by gradually exposing yourself to the thing that makes you afraid. This method, sometimes referred to as exposure therapy, enables your body and mind to gradually become used to the fear.

5. Breathing and Relaxation: 

Your body tenses up when the flight or fight reaction is triggered. You may prevent this bodily reaction and maintain your composure by engaging in deep breathing and relaxation exercises.

6. Use visualisation to see overcoming your fear. 

Your brain may be rewired to correlate the dreaded scenario with advantageous results with the aid of visualization Envision your success. Spend a few seconds visualizing yourself making a terrific speech before you enter the platform. Visualize yourself presenting your content with assurance and hearing the crowd cheer you on. Your anxiety may decrease as a result of this optimistic visualization.

7. Make a plan. 

If you know you have a big presentation coming up, start preparing as early as possible. Write out your speech, practice in front of a mirror, and get comfortable with the material. The more prepared you are, the less anxious you will be. If your fear is public speaking, then focus on your audience. Instead of thinking about how scared you are. 

 Conclusion

It takes time and practises to comprehend the flight or fight reaction and discover ways to conquer fear. You may progressively develop control over your fear by identifying the triggers, confronting negative ideas, and using relaxation techniques. Remember that fear is a normal part of life and that by embracing it as a springboard for development, you may live a more powerful and fulfilled life. Getting undefeated simply indicates that your fear doesn't prevent you from leading the life you were meant to lead.

Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of: 

What is ALS, Illness which Sandra Bullock's Partner Bryan Randall had?

 It is so heartbreaking to hear Sandra Bullock's partner Bryan Randall lost his life at 57. So, I decided to search for Amyotrophic Lateral Sclerosis (ALS). Whether ALS is avoidable, its symptoms, and its causes, are all covered in this article.

Unsplash photo

What Are ALS Symptoms?

People with ALS symptomps have a substantial lack of muscle control and it grows worse with time. The symptoms of ALS include muscle twitching, limb weakness, trouble speaking, may experience problems walking, stumbling, and weakness in the knees, ankles, and hands. It gradually impairs muscular control and affects a person's capacity for breathing, moving, speaking, and eating. According to the MayMayo Clinic, ALS is a neurological illness that affects neurons in the spinal cord and the brain. 
Although ALS cannot be cured, you may reduce the disease's progress.

What Is ALS Cause?

Although ALS is an unknown cause illness, it is a progressive neurological disorder. However, it is thought that the development of the condition is influenced by both genetics and factors from the environment. Recent research shows a connection between severe mental illnesses and ALS.

Can ALS Be Prevented?

One cannot stop ALS.1 However, scientists have discovered that carotenoids, a pigment present in plants, may assist in either preventing or postponing the onset of neurodegenerative illnesses like ALS.
What are Carotenoids?
Orange, red, green, and yellow pigments found in fruits and vegetables are called caroteno Carotenoids. Green leafy foods including broccoli, kale, spinach, and coriander have high levels of carotenoids.3
Inflammation is brought on by oxidative stress, which is brought on by the body's increasing amounts of free radicals. Antioxidants, which slow down or stop cell damage in your body, include carotenoids.4
The nerves that instruct muscles to contract are inflamed and destroyed in ALS. Carotenoids can aid in the prevention of neuroinflammation, according to research.5
 It would not be shocking that disturbances of the nervous system can cause cognitive, psychological, motivational, and behavioral dysfunction. 

   Best of luck, Cheers,

By: Monica Hoss

Licensed Psychotherapist 

MSc Psychology 

Website: https://www.calm-therapy.net/

calmtherapy14@gmail.com

An Acctive Member of:

References:

1. Centers for Disease Control and Prevention. Amyotrophic lateral sclerosis (ALS).

2. Fitzgerald KC, O’Reilly ÉJ, Fondell E, et al. Intakes of vitamin c and carotenoids and risk of amyotrophic lateral sclerosis: pooled results from 5 cohort studies. Ann Neurol. 2013;73(2):236-245. doi:10.1002/ana.23820

3. Cho KS, Shin M, Kim S, et al. Recent advances in studies on the therapeutic potential of dietary carotenoids in neurodegenerative diseases. Oxid Med Cell Longev. 2018;2018:4120458. doi:10.1155/2018/4120458

4. National Center for Complementary and Integrative Health. Antioxidants: in depth.

5. Lakey-Beitia J, Kumar D. J, Hegde ML, et al. Carotenoids as novel therapeutic molecules against neurodegenerative disorders: chemistry and molecular docking analysis. Int J Mol Sci. 2019;20(22):5553. doi:10.3390/ijms20225553

6. Yaron A, Schuldiner O. Common and divergent mechanisms in developmental neuronal remodeling and dying back neurodegeneration. Curr Biol 2016;26:R628–R639.