The holiday season is dubbed as the “most wonderful time of the year.” However, this isn’t true for many, especially for those who are struggling with loss. There are other reasons for the holiday blues: stress, fatigue, unrealistic expectations, financial struggles, and over-commercialization. In fact, therapists agree that depression and anxiety tend to heighten during the holiday season and thus the phrase “holiday depression" was coined. 

According to an article in Psychology Today, the demands and stress of the holidays and the expectations to be happy can make an individual feel even more depressed, especially if he/she is already struggling with a mood disorder. The holidays can also be a trigger for individuals who struggle with seasonal depression, a class of depression that is recognized by mental health experts and physicians. Seasonal affective disorder (SAD) is a seasonal depression that peaks in the winter months due to shorter days and...

This week we will be learning about courage. What does courage look like? Taking care of your health, establishing new goals or even taking the steps to meet established ones - these are acts of courage. When you step out of your comfort zone, you are being courageous. Why is it important to have courage? For one, courage helps us overcome limitations like fear and anxiety. Courage can also help us heal.

So how can we develop a mindset of courage and become better at it? According to Psychology Today, these are the factors that will help you develop courage.

1. Pursuing a meaningful goal
Courageous people are often dedicated to causes they find meaningful and that gives them a sense of purpose. People with a sense of purpose feel less anxiety and stress. Self-growth can mean pursuing learning for its own sake, not just for external achievement (e.g., playing music, helping the vulnerable, or spending time in nature).

2. There is no courage without fear
As Mark Twain said,...

The holidays can be exhilarating, stressful, depressing, and overwhelming. Just take your pick. Talk about a rollercoaster of emotions which may result in emotional eating. That’s why this week we’re going to learn about practices that will create the right mindset for the holidays. Here’s an article from Psychology Today that talks about these practices and how we can put them in place.

The winter holidays are often an emotional time. Looking ahead to months of colder weather can bring about a more somber mood. Lack of sleep and too much rich food or alcohol can make us feel grumpy or guilty. We may face internal or external pressures to have a picture postcard perfect holiday, complete with sparkling snow, glittery ornaments, and brightly wrapped presents. We may be reminded of loved ones who are no longer with us, kids who are now grown, or we may feel more aware of our loneliness and long for a partner to share this special time. On the positive side, holidays...

These days the world tells us to look out for our own interests. But did you know that putting other people’s interests first has many health benefits? Being kind is actually good for us and not just for the one who benefits from our kindness. Psychology Today lists some of the side effects of being kind and sincere:

1. Acting kindly makes us feel good.
It feels wonderful to do something useful for someone. The “helper's high” is the uplifting feeling that we experience after doing an act of kindness to others. The “helper’s high” shows up in our brain’s reward system. The experience is like consuming a piece of chocolate cake or having a pleasant surprise. It feels so good that the brain motivates us to do them again and again. As the proverb goes, it’s better to give than to receive. It makes you feel like your life is valuable.

2. Kindness is contagious.
Kind acts can have a ripple effect—for example, giving a genuine...

One of the human emotions basic to our existence is anger. According to Psychology Today, anger is related to the “fight, flight, or freeze” response of the sympathetic nervous system; it prepares humans to fight. But fighting doesn't necessarily mean throwing punches. It might motivate communities to combat injustice by changing laws or enforcing new norms. However, prolonged release of the stress hormones that accompany anger can destroy neurons in areas of the brain associated with judgment and short-term memory, and weaken the immune system. This doesn’t mean that we should never get angry. Anger management means we learn, recognize, cope with, and express anger in healthy and productive ways. Here are some strategies from Verywellmind to help manage your anger.

Identify Triggers

If you’ve gotten into the habit of losing your temper, take stock of the things that trigger your anger. Long lines, traffic jams, snarky comments, or...

This month at RISE we are learning how to lead purposeful and meaningful lives. Hebrews 12:1 tells us to let go of anything that distracts us from our goals so we can finish our race well. How do we do this? This article by Elaine Smookler, a mindful practitioner in Toronto, talks about the ways on how we can change our mindset so we can lead a life filled with purpose and meaning.

Commit to Your Vision
David and Goliath is a story of how one young man, with pluck, good aim, and timing discovered a DIY, low-cost method to use an Etsy-worthy slingshot to slay a giant. Mindfulness practice is how we develop pluck, good aim, and timing to aid in our springing up and overcoming the giants with gusto!

One of my personal life mottos is that if anything can stop you, you will be stopped. Recalling this idea has supported me in difficult moments when I have thought, Is this challenge going to be the one that stops me? No!

Puzzle Out Your Problems
For most of us, the giant that we need to...

Treating other people well is a great rule to live by. But did you know it’s also good for your health, vitality and growing resilience?

Psychology researcher Barbara Fredrickson, PhD, author of Love 2.0: Creating Happiness and Health in Moments of Connection, studies how “micro-moments” of connection with others, like sharing a smile or expressing concern, improve emotional resilience, boost the immune system, and reduce susceptibility to depression and anxiety.

In Fredrickson’s view, we need affirmative human connection in much the same way that our bodies need wholesome food. “Moments of uplifting positive emotions function like nutrients for creativity, growth, and health,” she says.

Interested in encouraging that positive shift within yourself? Here are a few simple tips on growing compassionate connections and fostering kindness from the authors at Experience Life…

Adjust your automatic responses.
Stress triggers us to act...