SUMMER BLUES: Maintaining Motivation In The Heat

Aggiestrong Blog Post Title, credit pathani

Is the hot weather waning your motivation? Is Mother Nature playing with your mood? Feeling a bit bummed out and not sure why? If you are like me, an introvert who works from home, you may be feeling a bit of apathy these days. You know, blazay-blazay; or kind of ugh!  When I shared my lack of motivation with my mentor she said that lately, she had been feeling the same way herself.  Whew! Cause I was about to diagnose myself with depression.  Hence this post.  So, here are some things you can do to break the summer blues—because as happy as the sun is, it can make some of us sad and blue.

Get Enough Sleep

Sleeping girl: credit Flickr

Studies show that short starry summer nights and long sunlit summer days can cause a sleep deficit.  Not getting enough sleep can seriously impact your mind and body's ability to do their jobs properly.  When you are sleep deprived, your body produces more of the stress hormone, cortisol, which contributes to a feeling of depression or apathy. So go to bed early and practice healthy sleep hygiene.

Get Up Early

Girl in bed, wake up, stretching; credit Flickr

When you wake up early you tend to be less stressed from the morning cram.  You can use the extra time to create a morning ritual: meditate, journal, exercise, work on goals or just enjoy a quiet breakfast or a cup of coffee outside on the patio while soaking up some of the morning sun. Breakfast fuels your body and provides you with the energy you need all day. Not only do you get the opportunity to eat breakfast, it eliminates the rush and guilt late risers tend to feel, thus giving a great start to your day!

Soak Up The Sun

The sun, sunrays, young man; credit: Flickr

Getting the taste of the morning sun can elevate your mood notes psychologist, Dr. Norman Rosenthal.  Get your daily dose of vitamin D and ward off the blues. Vitamin D is naturally synthesized in our skin via UVB rays from the sun.  It helps to release serotonin, the happy hormone that modifies your mood. If you don’t have the luxury of the morning sun, try to eat lunch outside between 11am to 2pm. The trick is to expose a lot of skin without sunscreen for a short while. Ten minutes is all you need says, clinical researchers. Alternatively, you can take supplements, which is believed to be safer than the rays. 

Revisiting and Reclaiming Your Sense of Purpose

Hands, purpose; credit Flickr

Remembering why you started is a great motivator.  Why are you doing what you do?  Forget about the income and the influence for a bit and focus solely on the impact. What strengths or characteristics do you admire in others? What global activity do you enjoy the most? What change do you want to make/see in the world? What social issues tug at your heartstring? Reflect on your answers, find the common theme in your responses and go out and make it happen. Get involved. Don’t stay isolated and alone in your thoughts. Participate in the global community doing meaningful, focused, and important activities you already enjoy and are passionate about. 

 Chillax By The Lake

Sea-sky horizon, sunset; credit: personal photo

For me, the sea-sky horizon is the single most powerful motivator. There is nothing more refreshing than a breezy walk by the lake. The effect of the horizon has a remarkable phenomenon on our consciousness. Listening to the murmurs of the sea or watching the waves float quietly away into the sky is tranquil and transformative. The healing properties of the water are calming and balance the body’s natural harmony. Water is the symbol of rebirth. It centers, calms and clarifies the mind infusing it with creativity. The tranquility of the ocean relieves the brain from fatigue and overstimulation. The rhythmic motion of the sea induces in me a mild meditative state that subconsciously reminds me to be mindful and present. It helps to lower stress and relieve anxiety. It not only calms the nerves, it also revitalizes the mind and energizes the body. So take a few to spend some time with nature.

Take a Staycation or Go on Vacation

Palm trees, vacation; credit: personal photo

A change of scenery is the quickest way to change your perspective on life.  A trip can do wonders for your mood, your mindset, and your well-being. Go some place new or nostalgic. Explore your hometown or nearby city. Experience different cultures. Studies show that vacation-takers are healthier and more productive than those who stick around and mope and complain about how sad they feel. Leave the pity party behind and go celebrate your life and achievements.  

Monitor Your Progress

Yardstick; credit: Flickr

Focus on how far you have come as opposed to how far you have to go. Too often we look too long at the distance ahead that we lose appreciation for how far we've come. Think progress over perfection. It doesn’t matter how fast you have left to go so long as your keep on going you will get there eventuality. Write down your goals, review them often and use them as your yardstick of measurement. Everyone has different goals. Focus on your reality and what you can do to change it. Remember, great expectations without the proper tools and planning lead to grave disappointment.

Workout!

Girl walking, daughter, golf course; credit: personal photo

To relieve stress, fatigue or anxiety, a workout or walk out is the best form of palliative care. A brisk 30 minutes walk or exercise can boost your body’s serotonin level and increase your motivation. Try it!

Take a Sabbatical

Canyon, rocky mountain; credit: Flickr

When you have lost your motivation, feeling exhausted, over-extended or stuck in a rut, the best thing you can do for yourself and your company is to take some time off away from everything to refocus, relax and revitalize. A sabbatical is different from a staycation or vacation. It is an extended leave from work (or social media) solely for the purpose to renew and recalibrate the mind. Observing others seemingly enjoying life and making gains can further threaten your own sanity or dampen your mood.  Remind yourself that things aren’t always as they seem—what we often see on social media, television and out on the streets are peoples' highlight reels.  Most times it couldn’t be further from the real deal.

Live In The Present

Me on cruise ship balcony, sitting, drinking tea, wearing sun hat and glasses, white see through cover up; personal photo

Times flies. Tomorrow will be a distant memory. The future never comes. Every day is the present. So today, this moment is all you’ve got! Instead of moping and whining about how sad or depressed you are, find motivation through others. Let their highlight reel inspire you. Do more with what you have—don’t compare and despair. Take one great snap of yourself or your environment every day and share it with a great caption to your social media community. Let the world know how grateful you are to be here. You never know whom you might connect with or inspire because of it. As the old adage goes: “aspire to inspire before your retire” to bed every day. Practice on periscope to get your voice aired. It doesn’t have to be a profound message—just something showing the lighter side of you, in moderation of course.

Meet With Your Mentor

Specialty coffee on a table; credit: personal photo

Finally, last but not least. Your mentor can provide you with insight, foresight, and hindsight. Things you overlooked or took for granted are often brought to the forefront and/or revived anew. As an entrepreneur, never underestimate the power of your mentor. When you are being down or hard on yourself, a mentor or a coach reminds you of how far you have come and all the work you’ve put in.  They will help you stay focused on your goals and hold you accountable, making sure you do what you say you are going to do. If you don't have a coach or a mentor, get one! The right partnership is invaluable. As stated earlier, this post it attributed to my meeting with my mentor.

To recap, to maintain your motivation in the summer heat:

• Get enough sleep by practicing good sleep hygiene; 
• Get up early, eat breakfast and start a morning ritual; 
• Soak up the sun for a daily dose of vitamin D; 
• Revisit and reclaim your sense of purpose by staying connected with your global community and doing things you enjoy and passionate about; 
• Chillax by the lake and let the horizon awaken your consciousness and stimulate your creativity; 
• Take a vacation or staycation;  
• Monitor your progress by checking in on your goals frequently; 
• Get out for a brisk walk or exercise, remember exercise is the most under-utilized anti-depressant;
• Take a sabbatical to recalibrate your brains; 
• Live in the present, be grateful for the here and now; 
• Meet with your mentor to discuss your goals and challenges. 

If all else fail, talk to your family doctor and get a referral to a therapist.  Prolonged and undiagnosed depression and mental issues can lead to serious complications, long-term devastating effects, even death or suicide.  Signs of summer blues, also known as seasonal affective disorder (S.A.D.), may include, but are not limited to lethargy, tiredness, fatigue, depression, insomnia, poor appetite, and weight loss/gain, in addition to irritability, difficulty concentrating and crying spells.  The first step to getting better is recognizing when you are not feeling well. Secondly, talk to someone about how you are feeling and thirdly do something to feel better. Good luck and take care of yourself: avoid extreme heat and drink plenty of water. Stay motivated!

References

https://sleepfoundation.org/ask-the-expert/sleep-hygiene
http://vidachiropractic.ca/still-take-vitamin-d-summer/ See also http://www.healthline.com/health/food-nutrition/benefits-vitamin-d#Food9 benefits of Vitamin D.

https://www.americanexpress.com/us/small-business/openforum/articles/the-neuroscience-of-changeor-how-to-reset-your-brain/

http://meetplango.com/sabbatical/

http://www.medicinenet.com/seasonal_affective_disorder_sad/article.htm

Andrene Gregory is a life coach with certification in LifeSkills training and Personality Dimensions. She helps adults live a strength-based life, regain their confidence and find the courage to navigate through challenging situations. Her unique approach to getting desired results includes personality assessment, self-knowledge, goal setting, and action planning.

Andrene provided one-on-one coaching and group workshops. Find out more at aggiestrongulc.com