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Goal setting & Remove your old blocks

This time of year many people suffer from Seasonal Depression (see SAD below) or low moods, lack of energy. Maybe waiting for longer days and signs that Spring has arrived.  But what we miss is the opportunity to reflect on the past year and build our future.  By taking control, each little step can help you towards your life goals (Personal and Business) and can give your life purpose and direction, boost your motivation, focus, energy and self- confidence.  So if you lacking energy, feeling depressed or just not sure how to boost your motivation I’ve got some suggestions…

Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern. SAD is sometimes known as “winter depression” because the symptoms are more apparent and tend to be more severe during the winter. The symptoms often begin in the autumn as the days start getting shorter. If you think you suffer from SAD you can take a test at www.sad.co.uk/en-UK/do-i-suffer/

Between October and March, the sunlight in Britain is not strong enough to make enough vitamin D (Vitamin D3) and up to a quarter of the population has low levels of it in their blood.  Vitamin D is naturally found in oily fish, such as salmon, mackerel and sardines, eggs, fortified fat spreads, fortified breakfast cereals and powdered milk. However, it is hard to get enough of it just from food alone.

Signs you may have a vitamin D deficiency include: Being over 50, having darker skin, obesity, achy bones, feeling blue, head sweating, and gut trouble.  Increasing levels of vitamin D3 among the general population could prevent chronic diseases that claim nearly one million lives throughout the world each year.  By optimizing your vitamin D levels it may help you prevent cancer, heart disease, autoimmune diseases, infections, mental health conditions, and so much more.

Symptoms of Vitamin D Deficiency

  • Feeling low, depressed?  Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure.
  • You’re 50 or Older?  As you get older your skin doesn’t make as much vitamin D in response to sun exposure. At the same time, your kidneys become less efficient at converting vitamin D into the form used by your body and older adults tend to spend more time indoors.
  • You’re Overweight or Obese (or Have a Higher Muscle Mass)?  Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a “sink” by collecting it. If you’re overweight or obese, you’re therefore likely going to need more vitamin D than a slimmer person — and the same holds true for people with higher body weights due to muscle mass.
  • Your bones ache?  Aches and pains, especially in combination with fatigue, can end up being misdiagnosed as having fibromyalgia or chronic fatigue syndrome.
  • Head Sweating?
  • You Have Gut Trouble?  Remember that vitamin D is a fat-soluble vitamin, which means if you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well. This includes gut conditions like Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.

Quick Goal Setting Exercise

Reflect on what happened last year. How has your year been?

·      Did you achieve your goals?

·      What worked well & what do you need to repeat this year?

·      What didn’t go well & need to ditch this year?

·      What surprised you this year?

What were your last year’s biggest achievements?

Goals

1.

2.

3.

To make sure your goals are clear and reachable, each one should be SMART:

  • Specific (simple, sensible, significant).
  • Measurable (meaningful, motivating).
  • Achievable (agreed, attainable).
  • Relevant (reasonable, realistic and resourced, results-based).
  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

Want to do more?  There are many free templates for goal setting however I can recommend this website from Brain Mayne.

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