Istueta Roofing - January 2022

Istueta Roofing - January 2022

(305) 351-9457 www.istuetaroofing.com JANUARY 2022 THE HOME & FAMILY TRIBUNE

Beating the Winter Blues HOW TO HAVE A HAPPIER SEASON I love the holidays, but now that they’re over, a long winter lies ahead. With the hustle and bustle of last year behind us, I think it’s easy to feel like there’s not much of anything to look forward to until spring. Between the short days, frigid temperatures, and additional time spent cooped up inside, a lot of people — including kids — become lethargic, irritable, or even depressed.

Yes, the winter blues are real. Sometimes, they rise to the level of a diagnosable condition called seasonal affective disorder (SAD), aka seasonal depression. Other times, they just result in feelings of boredom or listlessness. Either way, feeling down during the winter can have a big impact on you and your children. If you or other members of your family experience the winter blues, rest assured that not all is lost. With some dedication, and by following these steps, you can have a happier winter!

everyone in your family has a warm coat and boots before venturing outside for a walk or snowball fight.

In fact, sleeping too much can be a sign of poor sleep quality, and it has its own effects on mood. Meanwhile, the consequences of not getting enough sleep include irritability, reduced hormone production, and a likelihood of increased stress. Your kids probably have a set bedtime, but you should, too. For the best sleep possible, everyone should follow a simple but regular bedtime routine that includes winding down and dimming the lights. Consistently going to bed and waking up at the same time every day (yes, even on weekends!) will create better sleep, and morning exposure to light is critical to training your circadian rhythm. If these tips don’t work, it’s time to visit a doctor. If symptoms last for longer than two weeks, the “winter blues” can really be SAD. Treatments, including light therapy and medication, are available for all ages, and should be discussed with a professional. Whether you and your kids need professional care or just a little pick- me-up, winter is much too long to spend feeling sad. Despite the cold and the darkness, everyone can have an enjoyable season with a little help.

EXERCISE REGULARLY

Since most people spend more time indoors during the winter, they also tend to get less exercise. However, exercise can reduce symptoms of depression and anxiety, which is even more valuable when you’re feeling down. You can encourage your kids to get in some activity and also use their need for exercise as motivation to get your own. Because of the sunlight exposure, engaging in activities outdoors is best. You could try ice skating, hockey, or hiking. (Shoveling snow is also great exercise, if you’re looking for an excuse to enlist your kids.) But plenty of indoor options exist too! Take your kids to a trampoline park or indoor basketball court or pool. Dance and martial arts are great activities to keep kids moving, and video games that require movement can trick them (and you) into getting a workout without even realizing it.

GET SOME SUN

During the winter, the days are short and the nights are long. The extra darkness is generally considered to be a major cause of seasonal depression because the sun helps balance serotonin and melatonin levels and replenishes our vitamin D. So, it’s important for adults and children alike to get as much sunlight as possible, even when it’s cold outside. When the only daylight hours are spent at work or school, this can be tricky. You can compensate by opening the curtains to let in as much sunlight as possible and spending all the time you can in sunny areas. The weekends are also a great time to make up for the sunlight lost during the week. Make sure

SET A SLEEP SCHEDULE

A lot of people tend to sleep more during the winter, but more sleep doesn’t necessarily equal better sleep.

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3 Events to Kick-Start Your 2022 DON’T MISS THESE MIAMI GEMS!

FOR THE FAMILY

FOR THE KIDS

FOR DATE NIGHT

The Upside Down Virtual Race

Mini-Camp: Science on the Move

Anjelah Johnson at Improv Comedy Theatre

All month long, any time

Friday, Jan. 21, 9 a.m. to 6 p.m.

Do your kids love “Stranger Things”? If they do, they just might agree to this family fitness event! The 2022 The Upside Down Virtual Race is an online event that your family can run from anywhere, any time during 2022. It kicks off Jan. 1, and every $18 entry fee includes a medal, race bib, and donation to Operation Underground Railroad, a California-based nonprofit fighting to end child trafficking. Since you can run any time and place you like, why not dress up as “Stranger Things” characters while you hit the road and come home to a meal of Eggos? Options for the race include a 5K, 10K, half-marathon, or marathon. Visit VirtualRunEvents.com/Product/The- Upside-Down to learn more.

Kids in kindergarten through fifth grade are invited to visit the Phillip and Patricia Frost Museum of Science during this upcoming Teacher Planning Day! While you work, they’ll spend their time “exploring the museum’s interactive exhibitions, conducting science experiments, and making new friends.” The project of the day involves learning about six different types of machines, then building their own to create clothespin cars and a pulley model of a human arm. As the museum puts it: “It’s not a flex, just the basic principles of engineering.” Head to FrostScience.org/ calendar-events and choose “Science to the Move” to register by 5 p.m. Tuesday, Jan. 18.

Sunday, Jan. 16, at 6 p.m.

If your date night is a comedy show, you’re guaranteed to have a good time. This month, enlist the help of a babysitter and escape to the Anjelah Johnson show at Improv Comedy Theatre. Johnson is a Californian ex-professional cheerleader, stand-up comic, and actress known for guest roles on shows and movies like “Superstore,” “Ugly Betty,” and “Alvin and the Chipmunks: The Squeakuel.” She also appeared on “MADtv” and “Bon Qui Qui” and has comedy specials on Netflix, Hulu, Central Comedy, and Epix. You can pregame with those, then snag tickets to her live show at MiamiImprov.com.

Embrace Your Inner Bookworm 4 SECRETS TO FINDING TIME TO READ AS A BUSY PARENT

soccer practice, this downtime could be spent reading a chapter of your book.

days, this may last 10 minutes, but other times, they may stay captivated longer. Either way, you are creating healthy habits for your kids while getting in a chapter for yourself, too!

Schedule reading time.

When you think of reading, you might conjure up an image of yourself curled up next to a cozy fireplace, sipping on coffee, and reading the day away. However, with the hustle and bustle of daily life and raising kids, it's tough to find the time to truly dive into a good book. We know it’s important to read to our children, but we forget how valuable it is for them to see us reading, too.

This one sounds quite silly, but as parents know, if you don’t make time for something, it won’t get done. Plan out 30 minutes of reading time each day to allow yourself to get comfortable and read without distractions. The trick here is to make sure you don’t cancel on yourself!

Swap out the movies for books.

Once the kids are tucked in after a long day, it sounds so nice to park yourself in front of the television with a cozy blanket and mindlessly watch a good movie or an episode of your favorite show. However, instead of watching TV for an hour, dedicate some or all of that time to reading. This way, you're still making progress in your book. No matter how you make the time to read, you will be glad you did. Good luck and happy reading!

Make it a family affair.

So, how can you fit it into your schedule?

Don’t leave the house without a book.

Sometimes parents feel guilty when they take time for themselves that could be spent with their children. If this sounds like you, make time to read together — the kids read their books, and you read yours! Some

Whether you are waiting in the pickup line at school, at the dentist’s office, for your order at the coffee shop, or at your kid’s

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Create a fund for customer perks and gifts. Celebrating your clients allows you to give them attention when they might appreciate it most. If you know a customer who recently had a baby or is going through a difficult time, consider sending a gift or a card to show you're thinking about them. These gifts cost resources, but as Newswire reports, multiple studies show that customer gifts increase retention. Invest in retention tools. Staying in touch with your customers is the best way to keep them happy and remind them that you care. You can stay on top of this by doing the hard work of reaching out personally each month, but it’s easier and more efficient to invest in recurring communications like automated weekly emails and regularly printed newsletters. Make personalization possible. In order to retain customers, you must build quality relationships with them. This starts with knowing who they are, what they need, and how they interact with your company and your marketing. To figure out those key points, you should gather and interpret a lot of >Page 1 Page 2 Page 3 Page 4

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