1) Go ice skating. 2) Write a letter to a friend or family member who lives far away. 3) Make a Christmas Carol music video. 4) Create place cards or other decorations for your family’s holiday celebration. 5) Bake cookies with friends. 6) Help a younger sibling write a letter to Santa. 7) Go sledding (or snowboarding or skiing!) 8) Have a holiday movie marathon. 9) Learn how to make a traditional family dish. 10) Wrap your bedroom door in paper or foil so it looks like a present. 11) Drink hot chocolate while reading a good book. 12) Turn off all lights except the Christmas tree lights. Relax in the quiet room or listen to music. 13) Volunteer time at a local charity. 14) Learn how other cultures and religions celebrate important holidays. 15) Bundle up and go for a walk to admire holiday lights in your neighborhood. Here are some links to websites that inspired this list and for more ideas! Parenting Teens: 50 Fun Holiday Activities Your Teen Will Love Parenting Teens: 101 Fun Things for Teens to Do This Winter Parent Map: 15 Meaningful Holiday Traditions and Fun Family Activities Here are some fun ideas for parents, too! Real Simple: 50 Fun Winter Activities Image from Flickr. Some rights reserved by katushya Bethany Raab is a Licensed Clinical Social Worker in Denver, Colorado.
 Thanksgiving is upon us and I wanted to offer a few thoughts on the benefits experienced by teens who express gratitude. 1) Increased happiness and overall well-being A research study by the American Psychological Association found that teens, like adults, experience a variety of benefits from the act of gratitude. The author of numerous studies about gratitude, Giacomo Bono, PhD, psychology professor at California State University, had this to say about the benefits of gratitude in high school aged teens: “Increases in gratitude over a four-year period were significantly related to improvements in life satisfaction, happiness, positive attitudes and hope.” According to the Harvard Medical School, “gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” 2) Lower occurrence of depression symptoms Teens who express gratitude on a regular basis typically report fewer symptoms of depression. Giacomo Bono, PhD, suggests this is a result of being connected and reminded of the good aspects of one’s life. "People who are grateful are more optimistic and hopeful, feeling they have the resources to be successful in their future," said Bono. Click here for more information. The same goes for adults: researchers at York University in Toronto found that depressed study participants who completed a “gratitude exercise” every night, were less depressed six months after the study was complete. 3) Greater contributions to society According to a 2010 study of gratitude in teens by Froh, Bono & Emmons, "gratitude ignites a passion for helping others and contributing to society." The study indicates teens that are grateful tend to be more connected to their communities and want to give back, both as teens and later as adults. So how can you reap the benefits of gratitude? Here are some ideas:
Happy Thanksgiving! Photo from Flickr. Some rights reserved by woodleywonderworks. Bethany Jones Raab is a Licensed Clinical Social Worker in Denver, Colorado.
 Fall and winter months bring familiar images of holiday parties, hot chocolate and, in Colorado, skiing and other winter sports. The cooler months bring excitement for many, while others have a different experience. Some people notice increased sadness, low energy levels, weight gain, a tendency to oversleep, irritability and a general "blah" feeling beginning in the fall and often lasting through the winter. These and other symptoms of the "winter blues" affect approximately 14% of Americans according to the National Center for Biotechnology Information. However, 6% of Americans experience a more marked set of symptoms known as Seasonal Affective Disorder, often referred to as SAD. Both the "winter blues" and SAD are frequently linked to a decrease in exposure to light during the fall and winter months. According to the Mayo Clinic, the actual causes of SAD are largely unknown. The good news is that SAD is a treatable condition. The Mayo Clinic recommends several types of treatment for SAD including light therapy and medication, both of which should be discussed with your doctor. Psychotherapy is also recommended as an effective form of treatment. Click here to learn more from the Mayo Clinic. Now for some more good news! A variety of alternative treatments for SAD can be utilized at home on their own or combined with a plan you discuss with your doctor. Here are a few ideas:
If you are feeling the effects of SAD as winter approaches, rest assured that you are not alone! Give some of these suggestions a try today. Finally, don't hesitate to speak with your doctor if you feel as though you need help managing symptoms of Seasonal Affective Disorder. Bethany Jones Raab is a Licensed Clinical Social Worker in Denver, Colorado.
Staying active in the fall and winter seasons can be a challenge! The decrease in daylight, lower temperatures and a decline in organized outdoor activities can lead many of us to become a bit lethargic this time of year. However, there are many benefits to staying active as the seasons change: staying fit and burning calories from all of those tasty holiday treats to name a couple! A consistent exercise regimen can also help beat the winter blues and make it easier to manage Seasonal Affective Disorder. The online calorie and exercise tracking program, Myfitnesspal, published a fantastic list of ways to stay active in the fall. Click here to see the full article: 25 Ways to Move More with Less Daylight. Here are a few of my favorites: Short is sweet –You might not be able to fit in a long workout every day, especially as the busy holiday season approaches. Take the stairs instead of the elevator, walk around the block or do some jumping jacks in your living room. Something is always better than nothing! Set short-term goals – Setting simple goals for fitness and wellness will help the task not seem so daunting. Set up weekly goals to help keep you on track. Reward yourself – This idea goes hand in hand with goal setting! There is nothing wrong with rewarding yourself for meeting your fitness goals. Decide what motivates you, make a plan and get started! Find seasonal activities – Skiing, snowshoeing and ice skating are great calorie burning fall and winter activities! You might need to bundle up for these and other seasonal activities, but I bet you’ll have so much fun that you will barely notice the cold! Keep at it – As the Myfitnesspal article notes “Every day might not be a home run, but if you plug away and keep adding notches to your belt, you’ll feel like you have more invested. Consistency is a key element to fitness.” I couldn’t have said it better myself. Now get out there and keep moving - you'll be glad you did! Bethany Jones Raab is a Licensed Clinical Social Worker in Denver, Colorado.
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