6 Tips for Coping with Things You Can’t Control

As the seasons start to shift, many of us may feel a change in our sleep patterns — and our mood. With shorter days and longer nights, it can be tough to maintain a consistent sleep routine. While many believe sleep is crucial for our health and well-being, it often ends up on the back burner when life gets busy. This time of year, filled with hectic schedules and added stress, can make it even harder to prioritize getting enough rest. But understanding the science behind our sleep-wake cycle can help us appreciate why sleep matters so much, even when life feels demanding. In this article, we’ll dive into how our sleep-wake cycle impacts our mood and share some practical tips to help you enjoy more restful sleep at night. What is the sleep-wake cycle? The sleep-wake cycle, also known as the circadian rhythm, is your body’s natural clock. It regulates our daily rhythms of alertness and sleep over each 24-hour period. The circadian rhythm also plays a role in things like appetite, digestion, and hormone release. Humans aren’t the only species to have a circadian rhythm — almost every living thing has some sort of circadian rhythm, including plants, animals, and even microorganisms. Your sleep-wake cycle responds to environmental cues like light and temperature, which help you feel more alert during the day and ready for rest at night. It’s managed by a small part of the brain called the suprachiasmatic nucleus (SCN), located in the hypothalamus. The sleep-wake cycle depends on a complex balance of hormones, especially melatonin and cortisol. As evening approaches and light fades, melatonin levels rise to prepare the body for sleep. Cortisol levels peak in the morning to promote wakefulness and energy. Keeping this natural rhythm steady supports not just physical health but also mood and mental clarity. When this rhythm falls out of sync — whether it’s from shift work, travel across time zones, or just an irregular sleep schedule — it can disrupt this natural balance. These disruptions can make it harder to focus, impact judgment, and increase emotional sensitivity.  Research shows that ongoing disturbances to the circadian rhythm are linked to mental health disorders, including depression and anxiety. For example, studies suggest that shift workers — who tend to have inconsistent sleep schedules — often report higher stress levels and worse mood. Can sleep affect our mood? Getting quality sleep each night is an essential part of maintaining good mental health. Scientists are still learning more, but there are brain functions that can only happen while you’re sleeping. When you get enough quality sleep at night, you help your brain work well while you’re awake. On the flip side, being sleep-deprived may lead to irritability, stress, and even contribute to mood disorders like depression and anxiety. The connection between sleep and your mental health Sleep profoundly influences our mental health through a combination of physiological and psychological mechanisms. Scientists are still trying to understand why, exactly, we need to sleep. But they do know that sleep facilitates crucial processes that restore the brain and regulate emotions, many of which only happen while we’re asleep. There are two broad categories of sleep: REM (Rapid Eye Movement) and non-REM sleep. They both play distinct roles in emotional regulation. During REM sleep, your brain sorts through emotional experiences and memories, which reduces emotional distress and builds resilience. This stage is important for managing complex feelings and keeping emotional reactions in check. On the other hand, non-REM sleep, especially the deeper stages, is essential for recharging your body and mind. It restores physical energy, supports your mood, and strengthens your ability to think clearly, which promotes balance and focus throughout the day. Quality sleep is also important to help your brain to: Strengthen working memory Repair and maintain neural connections Process and regulate emotions Clear out “brain waste” by removing unimportant information Consolidate new learning and insights Support immune response and stress management Sleep and mood disorders Sleep problems and mood disorders, like bipolar disorder, share a complex and often intertwined relationship, which means that each may affect the other.  Being sleep-deprived can make mood disorders worse and can even trigger manic episodes. Additionally, living with a mood disorder can make it much more difficult to get quality sleep.  In depression, for example, individuals often experience insomnia or early morning awakenings, which can intensify feelings of fatigue, despair, and hopelessness during the day. Other people with depression can experience hypersomnia, or sleeping too much — which can lead to increased lethargy and disinterest in daily activities.  People in manic episodes experience a decreased need for sleep, which if prolonged is formally recognized as one in a group of symptoms of bipolar disorder. Not sleeping for days may heighten impacts of mania, after which some people may experience a crash into the opposite mood – a depressive episode involving days of increased sleep. Sleep disturbances are the most commonly reported symptom of depression, and research has found that up to 90% of people with depression get poor quality sleep. Sleep problems have also been linked to more severe depression symptoms and a higher risk of suicide. How the seasons affect sleep-wake cycles Seasonal changes can have a big impact on your sleep-wake cycle, especially if you live in an area (like Northern states) with more drastic changes in daylight hours throughout the year.  Our bodies rely on natural light to keep our circadian rhythms in sync with the 24-hour day. With fewer hours of sunlight in the winter, the circadian rhythm can get out of sync — which makes waking up and going to sleep at regular times harder and leaves many people feeling tired, foggy, or just “off.”  For some people, this shift in light can even contribute to Seasonal Affective Disorder (SAD), a mental health condition where you experience depression or mania in response to seasonal changes. Melatonin, the hormone that makes us feel ready for sleep, depends on light cues, and are released during darkness. When there’s less light in winter, melatonin levels may stay higher in the morning, which can cause daytime drowsiness, or rise early in the evening, which can make people feel sluggish.  Light exposure also influences serotonin—a neurotransmitter tied to happiness and energy. Less sunlight in winter may lower serotonin levels, which often reduces energy and makes people feel emotionally sensitive. Tips for getting quality sleep Getting a good night's sleep can make a big difference in how you feel each day, and there are simple steps you can take to improve your sleep quality.  Here are some tips to help you achieve restful sleep: Get sunlight during the day: Exposure to natural light during the day helps regulate your circadian rhythm and can lead to better sleep at night. Try to spend at least 20 to 30 minutes outdoors, especially in the morning. Even sitting by a window with natural light can have positive effects. If you live somewhere with very dark winters, try a light therapy box. Regular exercise: Engaging in physical activity can help you sleep better and for longer. Aim for at least 30 minutes of moderate exercise most days — but it's best to avoid vigorous workouts close to bedtime, as they can energize your body and make it harder to wind down afterwards. Gentle activities like yoga or stretching in the evening can also help relax your muscles and prepare your body for rest. Be mindful of caffeine consumption: Consuming caffeine in the afternoon or evening can disrupt your ability to fall asleep. Try to limit your intake to morning hours and consider switching to decaffeinated beverages in the afternoon. Remember that caffeine can linger in your system for several hours. Reduce irregular or long naps: While napping can help replenish energy, taking long or irregular naps during the day can interfere with nighttime sleep. If you feel the need to nap, aim for short naps of 20 to 30 minutes in the early afternoon. This approach can boost your mood and alertness during the day without disrupting your nighttime rest. Refrain from using electronics before bed: The blue light emitted by phones and computers can inhibit the production of melatonin, the hormone that facilitates sleep. Try to power down electronic devices at least an hour before bedtime. Instead, engage in relaxing activities that don’t involve screens, such as reading a physical book, journaling, or practicing deep breathing exercises. Set up a night routine: Establish a calming pre-sleep routine to signal to your body that it’s time to wind down. This could include activities like reading, meditating, or taking a warm bath. Consider dimming the lights in your home during this time to further signal your brain that bedtime is approaching. Creating a consistent routine helps your body recognize when it's time to sleep, and makes it easier to relax and transition into a restful state.  Seek professional support If you’ve tried improving your sleep habits but still struggle with sleep issues or feel like your sleep-wake cycle is out-of-sync, reaching out to a professional can provide valuable guidance. A mental health expert can offer insights into your symptoms and provide helpful, evidence-backed support. Rule out a sleep disorder If you’re struggling with sleep issues even after practicing good sleep hygiene, it’s essential to consult with a healthcare provider to identify any underlying sleep disorders. Conditions like sleep apnea or insomnia can disrupt your sleep patterns and have a significant impact on your mental health.  A professional can assess your symptoms and discuss tests or evaluations to pinpoint any specific concerns. Difficulties may persist or worsen if these underlying disorders are not identified and addressed. How mental health treatment can help Fortunately, when it comes to improving sleep, there are several therapeutic approaches and medications that you and a mental health professional can explore: Cognitive-Behavioral Therapy for Insomnia (CBT-I) targets the thoughts and behaviors that interfere with your sleep. This structured program can help you develop healthier sleep patterns and identify, and change, the unhelpful thinking patterns that make both insomnia and depression worse. Mindfulness-based therapies focus on relaxation techniques that promote better sleep by reducing anxiety and stress. Other therapeutic approaches, such as acceptance and commitment therapy (ACT), can also help address sleep-related issues. Medications may offer short-term relief for sleep disturbances. Antidepressant medication can also treat any depression symptoms that could be making your sleep troubles worse. Get mental health support with Cerebral! Image by jcomp on Freepik

You may have encountered the idea of affirmations when reading about ways to improve mental health, piquing both your interest and skepticism. Can a few well-chosen words really change your emotional and mental state, after all? Without a doubt, the answer is "Yes!"  A proven method for enhancing mental health, affirmations have a psychological effect that has been scientifically demonstrated. Let’s explore how affirmations can change the way your brain functions so you can experience healthier mental and emotional well-being. {MiniWidget:Generic} What are affirmations? Affirmations are succinct, upbeat comments you say to yourself to upset negative thought patterns and promote positivity. Repeating these "cheerleader" words aloud or even silently can cause them to stick in your mind. In doing so, you forge neural pathways that strengthen your sense of self and emotional stability. What is the science behind affirmations? The idea of positive thinking isn’t new as academics have been studying the science behind it for some time. Research indicates that repeating affirmations causes specific parts of the brain to activate. These include the ventromedial prefrontal cortex and areas associated with reward and reflection. This brain region also controls emotions and helps in maintaining your sense of self-worth. Repeating positive affirmations retrains the brain to focus on possibilities and positive ideas. Shifting mental patterns in this way reduces stress and negative self-talk so you enjoy a more balanced emotional state Can affirmations help with anxiety or depression? Affirmations are not a replacement for professional therapy or medication, but they can be an effective complementary tool in managing anxiety and depression. Positive messaging replaces a never-ending stream of negative thoughts, breaking down self-doubt and rumination. This interruption provides you with a break from the stresses of the situation and encourages you to be more optimistic. Benefits of affirmations Affirmations offer a range of mental health benefits, making them a simple yet effective practice. These include: Reduces negative self-talk A critical inner voice is something many will deal with at some point. Affirmations help combat that negativity, reinforcing your strengths and potential. As positive statements become part of your mental routine, the constant flow of doubt becomes quieter, leading to a more compassionate self-view. Promotes healthy behaviors Affirmations possess the power to drive change. Whether kicking a bad habit, adopting a healthier lifestyle, or overcoming procrastination, they solidify your commitment to personal growth. Affirming “I am disciplined and focused” can redirect energy toward completing tasks and staying motivated. Decreases stress Focusing on calming and empowering thoughts during affirmations activates the body’s relaxation response, reducing stress. Redirecting mental energy away from worries promotes a sense of inner peace and balance. How to make affirmations more effective To fully unlock the benefits of affirmations, follow these practices: Commit to a routine Consistency plays a key role in making affirmations effective. Incorporating them into a daily practice, such as during your morning routine or right before bed, strengthens their impact. The more frequently they are practiced, the deeper they become embedded in your subconscious, reshaping mental patterns for long-term change. Set them in the present Affirmations are most powerful when framed in the present tense. Speaking to yourself as if the positive change is already happening makes the statements feel more tangible. Instead of saying, "I will be confident," say "I am confident." This approach strengthens the connection between thought and reality. Make them personal to you Affirmations that speak directly to your unique needs and challenges resonate more deeply. Crafting statements that feel authentic boosts their emotional impact, which makes the practice feel more genuine and effective. Avoid toxic positivity Affirmations should be realistic and grounded in compassion, not a denial of real challenges. Balancing positivity with authenticity keeps affirmations from feeling forced or disingenuous. Instead of glossing over difficulties, focus on affirmations that offer hope while acknowledging real feelings. Focus on what’s achievable Starting with small, manageable goals ensures that affirmations feel achievable rather than overwhelming. Building confidence from these small successes creates momentum, allowing for larger goals over time. This approach keeps the practice grounded and effective. Pair your affirmations with action Affirmations become even more powerful when they are followed by concrete actions. They should act as a catalyst for positive change, not a substitute for it. After repeating your affirmation, take tangible steps toward your goals, and celebrate each achievement along the way. 5 affirmations to start your practice Here are a few affirmations that can serve as starting points for building a healthier mindset: I am a strong, capable person This statement reinforces self-confidence and serves as a reminder of your inner strength, especially in moments of doubt. I am loved and accepted Affirming that you are worthy of love cultivates a deep sense of belonging, even in the face of external challenges. I am doing my best and that is enough Emphasizing self-compassion, this affirmation encourages acceptance of imperfections and honors the effort being put in. I can handle whatever comes my way This promotes a sense of resilience, reminding you that challenges can be met with strength and adaptability. I trust in my ability to navigate uncertainty Strengthening trust in your ability to handle unknowns builds confidence in managing life’s uncertainties with grace. When positive affirmations don’t work, try speaking with a mental health professional While affirmations can support mental health, not everyone finds success using them and some require  professional therapy, especially  when feelings of depression, anxiety, or hopelessness persist for an extended period.  A qualified therapist can offer personalized guidance and support based on your unique issues. If you would like expert help in taking better care of yourself, join Cerebral and work with someone who has experience caring for persons exactly like you. Positive mental effects from affirmations are possible. If they are used frequently, conveyed openly, and combined with constructive action, they may effect long-lasting change. Try powering up your thoughts to inner strength and positivity if you begin employing affirmations right away.

The demands of adulthood can feel relentless. The constant juggle of work and home responsibilities along with the expectation to be available online constantly makes achieving work-life balance increasingly elusive. It’s a surefire recipe for burnout.  Recognizing the signs of burnout and learning how to manage can be essential for maintaining mental health and overall well-being. {MiniWidget:Generic} What is burnout? Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress. It often occurs when individuals feel overwhelmed, emotionally drained, and unable to meet constant demands. While it's commonly associated with work, burnout can also stem from other areas of life, such as caregiving, relationships, or academic pressures. Causes of burnout Several factors can contribute to burnout, including: Excessive workload If you’re consistently overloaded with work or responsibilities, it can lead to chronic stress and burnout. Lack of control Feeling like you have little or no control over your work or life circumstances can contribute to burnout. Unclear expectations When expectations are not clearly defined or constantly changing, it can create confusion and stress, leading to burnout. Dysfunctional workplace dynamics A toxic work environment, characterized by poor communication, lack of support, or unfair treatment, can significantly increase the risk of burnout. Work-life imbalance When work consistently takes precedence over personal life, it can lead to neglect of self-care, relationships, and hobbies, increasing the likelihood of burnout. Insufficient rewards Lack of recognition or inadequate compensation can decrease motivation and increase feelings of frustration. Lack of Support A lack of supportive relationships at work or home can exacerbate feelings of isolation and stress. Signs of Burnout Recognizing the signs of burnout is the first step toward addressing it. Common symptoms include: Physical Symptoms: Chronic fatigue, insomnia, headaches, and gastrointestinal issues. Emotional Symptoms: Feelings of helplessness, detachment, and a lack of motivation or satisfaction. Behavioral Changes: Increased irritability, withdrawal from responsibilities, and a decline in performance. The differences between burnout and depression Burnout and depression share similar symptoms, but they are distinct conditions. Burnout is usually linked to specific stressors (work, school, caregiving roles, etc) leading to exhaustion and decreased efficacy. On the other hand, depression is a broader mental health condition characterized by persistent sadness, a lack of interest in activities, and a pervasive sense of hopelessness. Tips for dealing with burnout If you're experiencing burnout, there are a few strategies you can implement to better manage it: Prioritize self-care: Make time for activities that nourish your mind, body, and soul, such as exercise, healthy eating, and relaxation techniques. Set boundaries: Learn to say no to additional work or commitments when you're already feeling overwhelmed. Delegate tasks: If possible, delegate tasks to others to reduce your workload. Take breaks: Step away from work regularly to recharge and avoid mental fatigue. Connect with others: Talk to friends, family, or a therapist about how you're feeling. Seek professional help: If self-care strategies aren't enough, consider seeking professional therapy to address burnout and develop coping mechanisms. How to prevent burnout Preventing burnout requires proactive measures to maintain a healthy work-life balance and manage stress effectively. Some preventive strategies include: Time management: Prioritize tasks, set realistic goals, and avoid procrastination. Stress management: Practice relaxation techniques, such as meditation or deep breathing exercises, to manage stress levels. Healthy lifestyle: Get enough sleep, eat nutritious meals, and exercise regularly to support your physical and mental well-being. Work-life balance: Set clear boundaries between work and personal life, and make time for activities you enjoy. Assertive communication: Learn to express your needs and concerns clearly and respectfully. How professional therapy can support your mental health If you're grappling with burnout, professional therapy may be able to support you in feeling better. A therapist may help you delve into the root causes of your burnout, exploring the underlying factors that have contributed to your current state. They may also equip you with healthy coping mechanisms to manage stress effectively and prevent future burnout. Additionally, a therapist may guide you in creating strategies to improve your work-life balance, establish clear boundaries, and prioritize self-care. Prolonged stress and burnout can happen to anyone. Overcoming burnout and reclaiming well-being may be possible by recognizing the signs, taking proactive steps to manage it, and seeking professional help when needed.  *The information in this blog is provided as a general educational resource only, and is not to be used or relied on for any diagnostic or treatment purpose. This information should not be used as a substitute for professional diagnosis and treatment and does not create any patient-physician relationship between you and Cerebral. Please consult your health care provider before making any health care decisions or to get guidance about a specific medical condition.