You know those days - your work day was filled with lots of meetings and high demands. Then you have to race off to the HOA meeting after work, or get the kids to soccer practice and get dinner going. A recent research article last month from Grant et al. in the Journal Of Applied Psychology outlines how important recovery is after a long day on the job, but also when recovery works best. Some of this work is based on the Effort Recovery Model and the Conservation of Resources theory, which can help reduce work burnout through the replenishment of psychological resources. The authors concluded that self-care earlier in the evening rather than at the end is the best predictor of well-being for the next work day. While this might be laughable in many ways, it is also important. Delaying your de-stressing routine makes stress exponential and occupational exhaustion all that more likely. So how can you squeeze in a little bit of self-care after work? Here are some tips for each of the three critical skills the researchers noted: 1. Detach from work (spend the last 15 minutes of your work day reviewing your calendar and making a to-do list for tomorrow to park those tasks at work, so you don't have to take them home in the car use a mantra that you say repeatedly to yourself, "Work is done for now" remove visual cues of work and put your laptop or brief case temporarily in another room when you get home change out of your work clothes) 2. Relaxation (take 5 deep breaths when you get in the car after work use some aromatherapy in the car like calming eucalyptus, or use that moment to put on some extra comforting lotion for a few minutes when you get home do a few stretches or walk once around the block) 3. Assert control (transition from being reactive to proactive by having a plan about how you are going to spend your evening choose a short buffer activity that is just for you between work and home practice saying no one evening per week to extra social activities that feel like an obligation use your own agency to control your environment when you come in the door by dimming the lights and putting on a play-list that is good for you take control of your time and energy resources by having a strict cut off period from digital devices).

It has been unseasonably warm and dry in Colorado this winter, but it's still dark, and for some folks, it is difficult to get out of a warm, cozy bed in the morning. Dr. Kari Leibowitz, author of Harness Your Mindset to Thrive on Cold, Dark or Difficult Days, has a number of suggestions to help us get through winter when it's not your favorite. These include 1) looking out for a mental framework that highlights only the negatives about winter. There can be negatives AND you can look for some positives. The ones that come to my mind are having a season of warm drinks and pretty candles, relief from insects and allergies, the beauty of a snowy landscape, and better sleep. 2) Foster winter rituals for something to look forward to that only happens in winter. Vacation anyone? How about an annual visit to a geothermal bath? Or a yearly sleigh ride with friends? 3) Stretch yourself to get outside even if it's yucky. Getting fresh air helps to hold off the winter doldrums. While you are out, go see others. Dr. Leibowitz notes that in Gaelic, a community gathering is called ceilidh, and they can be especially important in winter. 4) Embrace the opportunity to slow down. It's your time to rest, and read books, bake, catch up on your shows, or host game night. It's ok to make space in our lives for all the seasons and for the natural cycles of life.

You might have heard about Dry January, or Sober October. It is a month when someone refrains from drinking any alcohol as a personal challenge. It really can be any month. It doesn't have to be in January or October. The movement started about ten years ago to help folks see the benefits of consuming less alcohol. It is not an abstinence mandate. Rather its a small break, and it comes with big mental health benefits. Many folks realize improved sleep quality, especially something sleep researchers call REM sleep. In addition, you might notice more energy, better emotional regulation, and improved focus. A pause on drinking may also help you feel better in control of anxiety or depression. The stress hormone cortisol is also reduced when you're drinking less. It can give you an opportunity for reflection, for evaluating your priorities and values, and assessing your relationship with alcohol. If you believe that dependence or addiction might be making it difficult to take a break, seek support and treatment.

Each year, the American Psychological Association surveys more than 3,000 adults all across the nation to find out what is stressing us out. And the 2025 report shows that societal division and concern about our country's future is stressful. But beyond that tired headline, the survey revealed loneliness, advancing technology, finances, and mental health struggles as top of mind for folks. In addtition, I see in my office stress related to burnout, dating, parenting, and juggling all the demands in our lives. Often these stressors pancake on top of each making for a complex situation. APA noted resilience too - 84% of Americans still feel hopeful about building a fulfilling life, and 73% of adults are still looking to shape their community's future for the better. This is good news as we head into 2026.

If you are an adult with ADHD, you may have been struggling your whole life, or are navigating a new diagnosis. Sometimes as a patient, it is difficult to know where to put your resources to treat your symptoms. A new, large scale review from the U.S. Dept of Health and Human Services synthesized the latest research on treatment efficacies. They analyzed 223 studies and determined that a combination of medication along with psychosocial therapy was the most effective at reducing symtpoms and improving functioning. There was some evidence for a treatment called neurostimulation. There was insufficient evidence for neurofeedback, supplements, nutrition, alternative medicine, or cognitive training. This means that you will likely be best served with a combination of FDA-approved medication prescribed by your PCP or psychiatrist, likely a stimulant class of drugs, along with therapeutic treatments like Cognitive Behavior Therapy.

Dealing with the fear and uncertainty of losing an income is agonizing. Three things that you can do now to take care of yourself during this time of transition: 1) Take deep breaths to calm your anxiety and jump start your parasympathetic nervous system. 2) It is natural to be thinking about the future and all the what-ifs, so intentionally spend part of your day thinking about the present, right here, right now, to remind your brain that you are safe and are ok at this moment. 3) Let people know what is going on. This kind of situation can be extremely isolating so it is important for you to have chances to talk about what is going on for you and get support.