Ugh!
I had the hardest time waking up my 6, 4 and 2 year old for school this morning, after we set our clocks forward for daylight savings.
I'm hoping that tomorrow morning will be a little easier, because I honestly felt like I was torturing the poor girls by waking them up when all they wanted to do was sleep - which normally is not the case.
Typically I'm woken by my 2 year old, walking into my room at 6am, but this morning she brought me her alarm clock owl saying, "It's green mom, but I want to go back to bed, please" - poor baby!
I felt quite resentful all day about the time change, and I think my babies did too.
It's important while trying to work with a new time schedule to attempt to see the good, and remain optimistic about the season coming up.
Here are some great tips from Dr. Sanam Hafeez, a
NYC based licensed clinical psychologist, teaching faculty member at
the prestigious Columbia University Teacher’s College and the founder
and Clinical Director of Comprehensive Consultation Psychological
Services on focusing on the positive as spring is around the corner.
1. Focus on the good.
“A
daily exercise I often have my patients do is keep an appreciation or
gratitude journal. When you focus on all the things to be happy for in
your life then more great things come. Think generally and use your
senses. What do you appreciate seeing, smelling, touching, tasting,
listening to? Write it down. Within a few weeks you'll train the mind to
pivot to an appreciate thought when a negative thought comes,” explains
Dr. Hafeez.
2. Make plans.
Making
plans to see relatives, to see a new exhibit a movie or to travel gets
our mind moving forward towards something positive that we can be
hopeful and optimistic about. Dr. Hafeez suggests making plans to do 3
things per month for the next 3 months. “Choose things that you know
will bring you joy and then go do them! Feeling excited about what is
coming and talking about how fun it will be keeps us optimistic and
forward moving,” says Dr. Hafeez.
3. Control what you can, delegate the rest!
We
get pessimistic and worry about the worst possible outcomes when we
realize that we cannot control every detail. This leads to anxiety and
an even stronger feeling of having to control conditions, and even
others. According to Dr. Hafeez, this is a trap. “Figure out what needs
to get done. What actions you can take. Then let go of anything else
that is beyond your control with faith that everything will turn out
fine. Envision the desired outcome,” advises Dr. Hafeez.
4. Limit your news watching and avoid it before bed.
“There
is a very common pattern I see people falling into,” says Hafeez.
“People awaken and immediately reach for their smartphone for news
headlines. They then turn on the TV news as background noise. They
listen to news in their cars, have news alerts going off on their phones
all day, catch the evening news and then the 11pm news before bed. No
wonder they're less optimistic! What you choose to look at will impact
your mood. Remember, good news doesn’t get ratings,” she adds.
5. Don’t snooze. Instead just breathe.
When
the alarm goes off give yourself a few minutes to just lie there, eyes
closed focused on your breathing. Breathe in counting to 4 and then
breathe out. Do a mental scan of your entire body from head to toe
thanking your cells for restoring you as you slept. “Deep breathing is a
form of meditation and in the morning, you have a small window of
opportunity to decide what kind of day you want it to be,” says Dr. Hafeez.
6. Distract yourself with something that requires focus.
The
key here is to pick something you truly enjoy doing and do it daily. It
can be painting, coloring, yoga, a 20-minute walk or jog, listening to
music and dancing around your living room. “When you are fully engaged
in something, you can’t ruminate which leads to pessimism,” explains Dr.
Hafeez.
7. Make feeling good top priority.
When
you commit to feeling good you instantly start to think more
optimistically. According to Dr. Hafeez, when you’re mindful of your own
negativity and shift to a better feeling positive thought you feel
powerful. You’ll feel like you can conquer anything when you can master
your own mindset.
Dr. Sanam Hafeez PsyD is
a NYC based licensed clinical psychologist, teaching faculty member at
the prestigious Columbia University Teacher’s College and the founder
and Clinical Director of Comprehensive Consultation Psychological
Services, P.C. a neuropsychological, developmental and educational
center in Manhattan and Queens.
Dr.
Hafeez masterfully applies her years of experience connecting
psychological implications to address some of today’s common issues such
as body image, social media addiction, relationships, workplace stress,
parenting and psychopathology (bipolar, schizophrenia, depression,
anxiety, etc…). In addition, Dr. Hafeez works with individuals who
suffer from post-traumatic stress disorder (PTSD), learning
disabilities, attention and memory problems, and abuse. Dr. Hafeez often
shares her credible expertise to various news outlets in New York City
and frequently appears on CNN and Dr.Oz.
