This makes me nervous

How have you been feeling since Covid changed all our dining, shopping, community, and business habits?

If you are like most people - the answer is not optimistic.  Statistics for depression, suicidal ideation, student engagement, and anxiety are all going in bad directions.  Concerns about our stress levels are rampant. 

Despite the general stats, some of us are doing just fine. 

How is that possible? We all are living under the same conditions. What are people doing who are thriving in the current climate? I can't speak for everyone else - but I know how my sons and myself are doing it

We get our daily DOSE. 

DOSE is an acronym for Dopamine, Oxytocin, Serotonin, and Endorphins. 

When these critical neurochemicals are low - depression and anxiety follow (pharmaceuticals to combat depression and anxiety act to raise the levels of these neurochemicals).  

You can control your own DOSE levels and improve your emotional state - as we have been doing.  This isn't complicated but it does need to be a daily habit. 

Here's what we do and why.

We get Sunshine every day.  

By this I mean we get outdoors for at least fifteen minutes during daylight hours.  We do this for multiple reasons. Sunshine triggers your body to produce Vitamin D and Serotonin. Sunshine also helps make you more alert during waking hours. Fifteen minutes of sunshine goes by amazingly fast and the benefits are huge. 

We get Physical Activity every day. 

The bar here is pretty low. A slow walk around the neighborhood is our minimum. This doesn't need to be an HIIT style workout - just walking has excellent benefits by producing more Serotonin, Dopamine, and Endorphins. As a bonus, physical activity improves blood flow to your PreFrontal Cortex.  Yes, we also get days that include longer bike rides and lifting weights - but the science says a walk is a great baseline. 

We get Social Interaction (and still stay safe). 

There are a ton of ways to get Social Interaction. Grocery shopping, dispersed group exercise, and even time with pets counts. On walks, we wave and talk with neighbors. When shopping, we chat with store employees. When home, our pets are regularly snuggled up against us.  Oxytocin is released when we have social interactions. Oxytocin is the bonding hormone and it helps us to trust and feel connected to others.  

And we get a good nights Sleep. 

Do you know when the metabolic trash collection happens in your brain? When you sleep. 

Sleep is also when memories are stored and reinforced. 

And Sleep helps your Endorphin system work efficiently. You enjoy those Endorphins and maintaining the factory is smart. 

Just Four

With just four simple habits you can reap huge benefits. You can improve your mood and your emotional health.  These are activities that almost anyone can do. The 89 year old grandfather to my kids is getting sunshine - it's achievable. 

Simple

So that's it. You just need some Sunshine, a bit of Physical Activity, Social Interaction, and good Sleep. You can even double up by taking a walk in the sunshine (my personal favorite).  

So now you know our secret. 

And it's probably a version of what all those other happy people are doing. 

How about starting today?