The Monday morning blues. A bad case of the mopes. Down in the dumps. We have all sorts of catchy phrases for when we’re feeling out of sorts. Feeling down, especially when we’ve suffered some sort of loss or failure, is perfectly normal. It’s what we do next that’s important.

There are times when our feelings of despair are more than a simple case of the blues, and it’s imperative that we realize the difference in severity between just feeling down and something more serious. In those cases, we may need to reach out and seek help. 

When coping with depression, it’s important to start small. A problem can seem vast and the solution too large to take on. Rather than trying to tackle everything at once, concentrate on small steps you can take to help the situation. Every journey begins with a single step.

Don’t feel down about being down. It’s okay to wallow a little. Just don’t make it a habit. If possible, try to use the time constructively. Consider writing in a journal about how you’re feeling. Also remember that just because today was a rough day, doesn’t mean the next day will be. If you didn’t accomplish your goals today, tomorrow is a chance to try again. Make sure your goals are realistic given your situation. You want to set yourself up to succeed. 

It’s okay to pat yourself on the back for a job well done, too. It may have only been a small step on a long journey, but you accomplished it. Recognize that success. The memory of a job well done will stay with you and help you fight the negative voices in your head.

Depression can be a tough adversary. These suggestions won’t always turn a rotten day into a cornucopia of sunshine and rainbows, but they can make things a little more pleasant in the meantime. 

You’re sweating, your throat is dry, and your heart seems like it’s about to pound its way out of your chest. There’s an empty pit where your stomach should be. It could be the eve of the big game or just your first day of school, but the feeling is the same. 

It’s important to realize the difference between times where you’re naturally going to be a little anxious, such as a big job interview, and a general feeling of unease that never seems to go away. For the latter it may be necessary to seek out professional counseling or other more intensive treatments. For the former, there are a number of things you can do to keep your anxiety at bay.

Take care of yourself. There’s an old saying that if the body feels good, the mind will follow. One of the roots of anxiety is a perceived lack of control over a situation. Physical well-being is something you have a fair amount of control over. Eat healthy foods, get plenty of exercise and make sure you get plenty of sleep on a regular schedule.

Take a time out. Give yourself a chance to relax, even if it’s only for a few minutes. You can also practice things like yoga. Try listening to music, meditation or some basic relaxation techniques. Sometimes stepping back from a problem is the best way to get back on a positive track.

Figure out what triggers your anxiety. Is it a specific situation such as work or school or perhaps a specific person? Once you’ve helped isolate the problem, then you can work on specific solutions.

These suggestions are just a partial list. You may need to experiment until you can find a solution that works best for you. It won’t solve everything, but it can make life a little less daunting. 

It’s part of life. At some point something bad will happen and you’ll have to live with it. Grief is complex. Everyone has their own idea of a loss, and everyone has their own methods of coping. 

One effective way of dealing with grief is to stay busy. It’s tempting just to sit there and mope, but getting out and getting active helps keep your mind focused and gives you something positive to do with both your hands and your thoughts. 

Another great and positive way to cope is to do something for somebody else. You don’t have to dedicate your life to charity. Even something small like helping a friend move or mowing a lawn for an elderly person can get your mind off your troubles for a little while 

Give yourself the time you need. People will tell you to ‘get over it’, but it’s something that’s a lot easier to say than to do. Before you rush out to get ‘back in the saddle’, make sure you’re ready. Like a physical wound, grief can fester if it’s bandaged up before it’s properly healed. 

Don’t let someone else tell you what you should and shouldn’t be grieved over. Sure, someone may have dealt with something more tragic, but they’re not you. Concentrate on what works for you, not someone else.

Grief is natural, not something to be ashamed of. It also can’t be rushed through or shoved aside just because it’s not convenient. Make sure to focus on the positive aspects of your life. You’ll find them if you look. And though it may not seem like it at the time, it will get better. 

The “great outdoors” is big and wide, and the possibilities for things to do are as varied as the people who do them. Maybe it’s mountain biking on rugged desert terrain or hanging ten with some monster waves. Or, your interests may lend themselves to tamer (but no less fun) fare such as lawn bowling or badminton. Nature is ready for all kinds. 

There really is no wrong answer. The key is just having fun. If your outdoor adventure awaits somewhere beyond the horizon, this summer presents a potentially great window of opportunity since many of the Covid-19 restrictions have been lifted, but the hospitality industry is still offering discounts to help recover business. If travel just isn’t in the cards, there are still plenty of things to do closer to home.

Maybe none of these things appeal to you. If you haven’t found your favorite outdoor activity, try some of these wacky sports on for size. Whether it is toilet seat ring tossing or lawn mower racing, this page may just be the introduction to the sport you were always meant to play. 

Fun is where you find it. Find something you’re passionate about, something you can enjoy, whether that be winning a tennis match or appreciating the beauty of a well-manicured lawn. 

Summer is waiting. How will you spend it? 

It’s hot out there. Stay hydrated. We hear it all the time. It’s sort of like telling an actor to ‘break a leg’ before a performance. What does staying hydrated really mean? Is there more to it than just drinking more water? How much water do we really need each day?

The answer to the first question is: it depends. The amount of water an individual needs every day can vary by age, weight, gender, and overall health. The CDC recommends we drink one glass of water in the morning, have another glass with every meal and drink one or two cups after physical activity.

You also need to know the signs of dehydration. They include:

• Dry and irritated skin
• Headache
• Muscle cramps 
• Rapid breathing

If you or your kids are experiencing any of these symptoms, get out of the heat and get plenty of fluids.

It’s not only how much you drink, but what you drink as well. In extreme heat avoid drinks with caffeine and especially those with alcohol. Even though they’re liquid, these types of drinks actually dry you out even more. Another thing to avoid is sugary drinks, especially typical kids’ drinks. In addition to sugar, they are often loaded with sodium, and other ingredients that remove water from your tissues. 

When eating, try to find foods with high water content and avoid those with high salt. For kids playing outside in the heat, that means serving snacks like cucumbers, tomatoes, strawberries, and watermelon, not Kool-Aid with chips and crackers.

Summertime is a great time for the entire family to get out and enjoy the fresh air. Just remember to take a few precautions and make it fun for everyone.

‘We are having a heat wave

A tropical heat wave

The temperature's rising, it isn't surprising…’

      - Ella Fitzgerald

You don’t need a famous singer to tell you it’s hot out there. From the wilting plants to the rippling streets, the mercury is about to bust. What to do? Well, the obvious choice is to retreat back inside and take shelter in front of the air conditioner, but that’s no way to live. Here are some ways to enjoy the summer, heat and all.

Plan activities for morning and evening to take advantage of the cooler air. Have fun in the morning and rest up during those scorching afternoons so you can spring back into action once the temperatures start to drop a little.

Plan ahead. If you know you’re going to be outside in the heat, bring plenty of sunscreen and water. The summer sun is stronger than you realize. You may think are a few hours in the afternoon won’t hurt you, but those summer rays can damage your skin within minutes. Likewise, you can dry out a lot faster than you think, so fluids are not only cool and refreshing—they’re essential.

Plan to take it easy. A little exercise is great, but you need to understand your limits. Extreme heat places stress on the body. When we’re younger and in good health, we can withstand that stress fairly well. As we get older, we lose some of our ability to adapt. Have your summer fun in moderation and remember to rest often.

Tropical heat wave? No problem. Just remember these tips and make the summer yours!