A Guide to Leaning into your Values

In this life, finding meaning and purpose is a universal experience. One way to navigate life is to lean into your values and use them as a guide to find purpose and meaning. Values are guiding principles that shape the way we make decisions, choose relationships, and behave. When we make the choice to align our lives with our core values we can find authenticity, fulfillment, and purpose. This guide will explore the importance of leaning into your values and offer practical tips on how to integrate them into your daily life.

Clarifying your values:

Before we understand how, we must understand what. What are your core values? Values act as a compass, directing behavior and decision-making. We may think we have clarity on that but so often, we hold a wide array of values in our arsenal. It isn’t unreasonable to think that you may hold many values as important. So, let’s start there.

1. Narrow down your values by utilizing Brene Brown’s list of values: https://brenebrown.com/resources/dare-to-lead-list-of-values/. Start by circling any values that resonate deeply with you. For this first run through, don’t think too hard. Circle ten values and write them in a list off to the side.

2. Now is the real challenge. You are going to narrow down your values to two core options. Maybe for you this is easy and you will know immediately. For many, this will be much more challenging. Maybe you start by narrowing down the values to five. Next, if you are stuck, start off by noticing if you have any values on this list that may cover the same ways of being. This could be kindness and caring or giving back and generosity. Another eliminator may be a value that fits within another value such as integrity and honesty. In this case, integrity is likely the first tier value you may want to select. Now go off and pick those two!

3. Now that you have selected your values, try to use each in an elevator pitch. Let’s say you want to define your core values to someone else and one of your core values is reliability. You might say - “I seek reliability in the people around me, my job, and the framework in which I live. This means that I show up on time, I follow-through on commitments, and I look for that in others.” Can you do this for your two values?

Living into your values:

Now that we have defined our values and taken them out for a spin, let’s get some tips for aligning with them more deeply.

1. Set goals that align with your values. You will want to identify both short and long term goals that live out your values. Maybe your goal utilizes one value or maybe it utilizes both. This will add a sense of purpose to your goals and ensure that they align with what matters deeply to you.

2. Make intentional decisions. When decisions arise, consider how an action or event may or may not align with your values. This ensures that all choices big and small reflect your core beliefs, leading to a more intentional life.

3. Participate in regular reflection. Utilize reflection to assess whether your actions and behaviors align with your values. Do not expect perfection but rather an opportunity for growth. Add this to your schedule to ensure it happens regularly.

4. Participate in values-driven conversations with people in your life. Having knowledge of your loved ones’ core values can only strengthen your commitment to living in your values. Bringing people you care about into these conversations or maybe even taking them through this exercise can provide encouragement and make values-based intention a bigger part of your world.

Leaning into your values can add increased depth to your life and the meaning you create along the way. Be kind to yourself as you embark on this journey of discovery. It is not a perfect science but rather a way to find satisfaction in the decisions we make along the way. Good luck!

Brightening Winter Blues: Combating Seasonal Affective Disorder in Bitterroot Valley

Seasonal Affective Disorder, also known as SAD, is a type of depression that comes and goes with the seasons. It tends to start in the late fall and early winter and goes away during the spring and summer. This disorder can make you feel moody and zap your energy.

Now, imagine living in Bitterroot Valley, Montana. A place where winters are not only chilly but can also be long and dark. These conditions can make SAD even more challenging to deal with. But don't worry, it's not all doom and gloom here. There are many ways to manage SAD in the Bitterroot Valley, and this guide will provide valuable information to help you navigate through the winter blues.

Understanding Seasonal Affective Disorder

First, let's get to know what Seasonal Affective Disorder, or SAD, really is. Seasonal Affective Disorder (SAD) is a form of depression that can deeply affect your mood and energy levels. Particularly during the colder months of late fall and winter. It's as if the chilly weather seeps into your emotions, leaving you feeling down and blue.

You might wonder how common this is. It's more widespread than you might think, and certain factors can increase its intensity. For instance, living in places like Bitterroot Valley, Montana, where winters are long and dark, can make SAD symptoms feel stronger. Now, that might sound scary, but remember, it's not about the problems we face, but how we overcome them.

The Impact of Winter in Bitterroot Valley

As we shuffle through the snow in Bitterroot Valley, Montana, we can't miss the changes that come with winter. The air gets a bit nippy, the sun peeks out less and less, and daily life takes a different turn. Just like how bears hibernate and birds fly south for winter, folks around here also adjust their routines. But, some residents might feel more than just the winter chill. They might be experiencing Seasonal Affective Disorder or SAD.

During winter, the days in Bitterroot Valley become shorter and the nights longer. This means less sunshine and more darkness. For some of us, this change can also affect our mood and energy. Sunlight is pretty important for our health and it also helps keep us alert and happy. So, when there's less of it, we might feel a bit down or tired. This is a key part of what makes SAD a challenge during winter.

Winter Also Brings Changes to Our Day-to-Day Lives.

We might spend less time outside because of the cold, or change our activities altogether. Sometimes, these changes can make feelings of SAD stronger. Living in Bitterroot Valley, the residents share many experiences. This includes the beautiful mountain views, the neighborly support, and yes, even the winter blues.

However, the Bitterroot Valley community sticks together, united by shared experiences and common challenges. This is why understanding SAD and learning ways to cope is essential for individuals, families, and the community as a whole. While it can be a challenge to navigate through the colder months, it's important to remember that help is always available. With the right strategies, professional guidance, and community support, overcoming Seasonal Affective Disorder is possible.

Tips for Combating SAD in Bitterroot Valley

Winter in Bitterroot Valley can be challenging, especially for those dealing with Seasonal Affective Disorder. However, there's no need to lose hope. Take heart, as there are effective ways to combat the winter blues and start feeling better. Let's explore some great strategies that can help you uplift your mood and stay positive during this season of darkness.

Light Therapy to Brighten Your Days

One of the best ways to combat SAD is by using light therapy. This involves sitting near a special light box that gives off bright light similar to natural outdoor light. It can help lift your mood and start your day off right. Research has shown that light therapy can be highly effective in treating SAD.

Go Outside and Enjoy the Winter Scenery

It's easy to get caught in a cycle of staying indoors during winter. However, making an effort to go outside and embrace the winter scenery can have a positive impact on your mental well-being. Bitterroot Valley is known for its stunning natural beauty, and even in the winter months, there's still plenty to explore. Take a walk, go ice skating, or try skiing. The fresh air and physical activity can help boost your mood and energy levels.

Make Healthy Lifestyle Choices

Your lifestyle choices can also have a significant impact on SAD. Make sure to eat well, exercise regularly, and get enough rest. These healthy habits will not only improve your physical health but also positively affect your mental well-being. Additionally, consider incorporating relaxation techniques like yoga or meditation into your routine to help manage stress and anxiety.

Connect with Others and Build a Support System

Social support is crucial when dealing with SAD. Reach out to friends and family, join a support group, or seek professional therapy. Being able to share your feelings and experiences with others who understand can make a big difference in how you cope with SAD. Additionally, having a support system can provide a sense of belonging and help reduce feelings of isolation during the colder months.

Depression Therapy For SAD in the Bitterroot Valley, MT

As mentioned above, SAD is a type of depression, and like any other form of depression, it can be effectively treated through therapy. Talking to a therapist who understands the effects of SAD and has experience treating it can be highly beneficial. They can help you develop coping strategies, learn relaxation techniques, and address any underlying issues that may contribute to your seasonal depression.

Depression therapy for SAD is a comprehensive approach that addresses the unique challenges associated with this condition. In Bitterroot Valley, MT, therapists, just like ours at Bridger Peaks Counseling, are well-versed in the symptoms and effects of SAD. They often use a variety of therapeutic strategies tailored to an individual's specific needs. Cognitive-behavioral therapy (CBT), for instance, can help individuals identify and change thought patterns that lead to feelings of sadness and despair, enhancing their ability to manage SAD symptoms.

In some cases, medication might be recommended as a part of a comprehensive treatment plan. Above all, psychotherapy offers a supportive environment where individuals can openly discuss their feelings and experiences, fostering resilience and facilitating recovery. Therapy is not a one-size-fits-all solution, but a personalized journey towards better mental health, and it can provide a lifeline to those grappling with Seasonal Affective Disorder in places like Bitterroot Valley.

Find Support For SAD in the Bitterroot Valley, MT

Living with SAD can feel isolating, but there are ways to connect with others and find support in the Bitterroot Valley community. Depression therapy can be an excellent resource for individuals struggling with SAD, providing guidance, support, and a safe space to explore their feelings. This doesn't have to define your winter experience in Bitterroot Valley. Our professional, caring team of therapists are here to help you at our Bitterroot Valley Counseling Services. To start therapy with Bridger Peaks Counseling:

1. Make an appointment online, at your convenience

2. Meet with one of our expert Bozeman depression therapists

3. Feel supported and equipped to overcome SAD and improve your well-being!

Additional Therapy Services, Workshops and Resources from Bridger Peaks Counseling

In our Bozeman, MT counseling clinic, we can help you through a number of issues including anxiety, worry, stress, depression and more. Our caring team of therapists and professional mental health staff are here for you and your loved ones. Visit us for addiction treatment, group counseling sessions, EMDR and Somatic Experiencing for trauma therapy, opportunities to explore coping patterns, marriage counseling and couples therapy, postpartum depression and anxiety counseling, mindfulness training, workshops and more tools for client education. We also have a psychiatric nurse practitioner who can provide psychiatric care and medication. We look forward to talking with you soon!