Sunday Blues. Some people start to experience them on Sunday evening, yet for others the Sunday blues begin early Sunday morning but you must realize you are not alone!  This is very common and something many people experience.  It is important to note that although, it is often referred to as “Sunday blues”, many people experience anxiety about the week ahead verses depression. However it may exhibit itself in you, there are ways to reduce the Sunday blues and regain your full weekend!

1. Don’t leave all the chores for Sunday. This is bound to leave you downcast on a Sunday afternoon.  Try to get in the habit of pushing yourself during the other days of the week (as hard as it might be) to get the laundry done and do the grocery shopping or whatever chores may be on your list. You may want to leave an hour or two on a Saturday to run a few errands but if you leave the brunt of them for Sunday it is no wonder you are feeling in the dumps!
2. Wish it was Sunday, ‘Cuz That’s My Fun day’. Find something fun to do on Sunday afternoons or nights. For example, you may choose to make Sunday nights a girl’s night out or a family dinner in or game night or movie night. Whatever you choose, you are ending the weekend on a positive note!
3. Exercise! I know we have listed this one in previous blogs; however, take heed of that! There is certainly a reason it keeps coming up! Exercise is one of the best ways to improve mood and positively impact mild depression. Don’t think Arnold or even Jane. Walking is a great way to get going. Bring music, your dog or a friend / spouse and it could be a great stress reliever as well!
4. Plan to unwind. Many people do not want to overcommit themselves on a Sunday night, as they really just want to unwind and prepare for the week ahead.  You can still set aside Sunday night to do something positive for yourself. For example, if you enjoy cooking, use the freedom and time of a Sunday evening to explore new recipes! Another suggestion is to set aside a half hour or so and journal or reflect on the positives of your weekend.
5. There is a Time for ‘Yes’ and a Time for ‘No’.  Learn to differentiate between when it is appropriate to say ‘yes’ and when it is okay to say ‘no’.  Try not to overcommit yourself to activities and obligations on the weekends.  Sure, we all have things we have and want to get done regarding ourselves and our families but realize it is okay to decline an invitation now and again, even if it is for your children.  A cup of coffee from McDonalds:  $0.99, a gym membership: $30.00 a month, a balanced life: PRICELESS.
6. Manic Monday. We know the song and relate to the lyrics: “Just another Manic Monday”.  Monday mornings can certainly be hectic. But is can be very beneficial to give yourself a tiny treat on a Monday morning before the work week begins. For example, make Monday mornings the one day of the week you stop for a special Mocha Latte Chocolata from the expensive coffee shop. Ps.  We do not suggest you do this daily.

You’ve made it through the holidays and even though you handled family interrogations about your relationship status with grace, your patience is slowly wearing thin. Why? It’s February and everywhere you turn you’re faced with people and organizations that have assumed the role of cupid. It’s the time of year that, more than any other month, you’re reminded about love, your single status and you grow more on edge the closer the 14^th gets. You can’t seem to make it through a television show or errand without seeing heart-shaped candy, images of cupid or signs that read “Be Mine” or “I Love You”.

Now, you know that you’re not the only single person in the world, but as Valentine’s Day approaches, it feels that way. You try to remind yourself that as a single person, you’re probably even in the majority but it’s hard to treat this day or month as any other. You try to figure out why not all of your single friends feel the way you do but you’re having trouble. So, we’re here to help you figure out how to enjoy this Valentine’s Day as a single individual.

Remember, you can make this Valentine’s Day anything you choose! Make it a day to celebrate YOU and all the good things in your life!

By Dr. Monique & Dr. Marisa

Stress is a part of life. It is common to everyone. But what is stress exactly? By definition, stress is the pull, pressure or force exerted on one thing toward another.  We all feel pulled toward certain things in our life: our family, our job, school, responsibilities and chores etc.  Stressors can be positive (planning a wedding, birth or a baby, starting a new job or college), or negative (loss of employment, financial struggles, ending of a relationship).

An important factor to consider is your perception of the stressor itself. A good example of this is wedding planning.  Anyone who has planned a wedding or even helped plan a wedding is aware of the stress it can bring. However, bride’s reaction’s and perceptions range from pure bliss to bridezillaville. The way we perceive, interpret and react to an event can make a mountain out of a molehill or… a molehill out of a mountain.

We all experience stress and stress exhibits itself in many different ways. Stress can result in physical symptoms (e.g., high blood pressure, tightened muscles, increased heart rate) and emotional symptoms (e.g., increased depression, anxiousness, difficulty focusing). Since everyone experiences stress differently, one specific and global way to bust it does not exist. Be purposeful and patient when trying to determine what stress management strategies will work for you and explore the tips below for guidance.

1. Exercise is the Key. Exercise of any intensity can release endorphins which can be thought of as “feel good” neurotransmitters. Remember, a little exercise can go a long way!
2. Schedule a Funday. We are often in overdrive, piling one thing after the next onto our plate. Try to carve out a “funday” for yourself, a period of time in the week when you can do what you want to do rather than what you need to do. This special time should be free from work, chores and responsibilities. You can invite anyone you choose to join you too!
3. Structure Your Time and Plan Ahead. This can be thought of in opposite terms of “funday”. Plan ahead in your week for chores, responsibilities and errands. You may not be able to allot the same time every week but look ahead as the week progresses and you know your schedule. Carve out time to take care of the necessities of life so that they don’t take over your whole weekend.
4. To Control or Not to Control. It is important to learn what is in your control and what is not. Focus your energy on what you can do something about, rather than wasting energy on that which you cannot.
5. “No” Your Limits… Even Superman had Kryptonite. Over committing yourself can increase your stress, contribute to depression and heighten anxiety. Learn to say, “NO” and realize that it’s okay!
6. Laugh. We all know the saying, Laughter is the best medicine. Laughter can physiologically mimic a mild work out! Refer to Tip #1! PS. The fact that laughing may also burns some calories may even be an added bonus!
7. Get Out of Your Head and Breathe. Learn some deep breathing exercises. This not only helps refocus your thoughts but actually employs physiological changes, such as decreasing heart rate and blood pressure.
8. Get Out. “Move a muscle, change a thought”. By doing something else than what you are currently doing, your mindset and focus will inevitably change as well.
9. Listen to Music. Music has an incredible ability to alter our mood. Music can energize us, motivate us, and give us an undeniable natural high. It can also calm us and give us sense of peace and comfort. Choose the right song and you will be engaging in one of the greatest stress busters of all time!
10. Reward Yourself. Set goals and rewards for yourself. This can be very beneficial in keeping you motivated throughout the process of managing stress!

Dr. Marisa and Dr. Monique

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We are part of an ever changing, digitally enhanced, exciting world.  We charge nearly everything we own:  phones, computers, Ipods, cameras and even… books!  All of these things have been created to help us condense, simplify and improve our daily experience; however, in this high tech world, have we become supercharged?

We are often on digital overload; however, there are many benefits to disconnecting from the digital world, even for a small portion of time. As you sit browsing your newsfeed, checking emails and using apps on your cell phone, think about these helpful points on the benefits of disconnecting and simplifying your digital life.

• Set Limits to Restore Balance. We live and work in a digital world. Although you may not be able to disconnect completely, setting limits is one way to restore work-life balance. For example, ban yours and your family’s cell phones at the dinner table.

• Improve Sleep. According to numerous recent studies, using electronics before bed can disrupt your sleep, leaving you feeling tired the next day. Consider establishing an electronic ban in bed as one of your limits for a more restful and restorative sleep.

• Improve Relationships. We are often so focused on our electronic devices that we forget who is around us, and even more so, we forget to actually communicate with them. Additionally, when we ‘communicate’, it the quality of communication is poor because either we’re engrossed in our cell phones or relying on texts, posts, and emails to connect with others. Disconnect electronic devices and reconnect with loved ones.

• Vacation Time. Think of unplugging as a mini-vacation, a magical place where there are no emails in your inbox, no messages in your voicemail, and it is NOT your turn in ‘Words with Friends’ or ‘Ruzzle’.  Take a break from the typing and decompress.

• Keep Focused. It is hard to stay focused on anything when every two seconds your alerts are capturing your attention.  Allow yourself a specified amount of time ie) 30 minutes, without checking your phone. Focus on what you are doing and give it your undivided attention, whether it is playing catch with your son/daughter, chatting about your day with your spouse, or taking a morning walk.