How to Harness Light to Defeat the Winter Blues

Winter can be a beautiful time full of holiday cheer, gorgeous snowscapes, and fun activities like sledding and skiing. But even with all this fun, some people can't help but experience the winter blues. Their mood takes a dip in the fall and winter even when life is otherwise going well.

Is it winter blues or Seasonal Affective Disorder?

For about 3 percent of people, this mood downturn is so severe that they have something called Seasonal Affective Disorder (SAD). They not only feel blue but they also experience:

• Loss of interest in things they usually like
• Unusual tiredness or sluggishness
• Trouble sleeping
• A tendency to overeat and gain weight
• Difficulty concentrating and thinking clearly
• Feelings of hopelessness, or sometimes even having suicidal thoughts

Why does this happen? Is there a way to beat the seasonal blues?

Light may be the key to beating the winter blues

The secret may lie in light. That’s right, the free resource that comes from our sun. Plants rely on soaking up light to make food and grow, but it turns out that we animals need light too. Our biology is so wrapped up with light that our metabolism, mood, and thinking are all affected.

Here are some things to know about why light is important for mental health and how to harness it for better health and happiness, especially in the winter months:

Our mood is intimately tied to light

The winter blues and SAD don’t just happen to people because they don’t like winter. There is actually a biological reason for winter depression. Here's a clue: The people most susceptible to winter-induced depression are those living far from the equator. Living farther away from the equator means you get fewer daylight hours in the wintertime.

Light is the single most powerful factor in tuning your body clock.

Because there's less daylight during fall and winter, the body’s circadian rhythm gets disrupted. Light is the single most powerful factor in tuning this body clock, and with less and less of it as we move from fall to winter, the body’s natural rhythms can become less robust. That's bad for your mood, metabolism, cognitive functioning, and many other body systems that play a role in depression. It’s also possible that less...

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Language Alters Our Experience of Time

It turns out, Hollywood got it half right. In the film "Arrival," Amy Adams plays linguist Louise Banks who is trying to decipher an alien language. She discovers the way the aliens talk about time gives them the power to see into the future — so as Banks learns their language, she also begins to see through time. As one character in the movie says: “Learning a foreign language rewires your brain.”

My new study — which I worked on with linguist Emanuel Bylund — shows that bilinguals do indeed think about time differently, depending on the language context in which they are estimating the duration of events. But unlike Hollywood, bilinguals sadly can’t see into the future. However, this study does show that learning a new way to talk about time really does rewire the brain. Our findings are the first psycho-physical evidence of cognitive flexibility in bilinguals.

We have known for some time that bilinguals go back and forth between their languages rapidly and often unconsciously — a phenomenon called code-switching. But different languages also embody different worldviews and different ways of organizing the world around us. The way that bilinguals handle these different ways of thinking has long been a mystery to language researchers.

Time, Imagination and Language

Time is a case in point. Time is fascinating because it is very abstract. We cannot touch or see it but we organize our whole lives around it. The really cool thing about time is the way we actually experience it is in some ways up to our imagination and our language. Because time is so abstract, the only way to talk about it is by using the terminology from another, more concrete domain of experience, namely that of space. For example, in Swedish, the word for future is “framtid" which literally means “front time.” Visualizing the future as in front of us (and the past as behind us) is also very common in English. We look forward to the good times ahead and to leaving the past behind us.

But for speakers of Aymara (spoken in Peru), looking ahead means looking at the past. The word for future (“qhipuru”) means “behind time” — so the spatial axis is reversed: the future is behind, the past is ahead. The logic in Aymara appears to be this: we can...

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The Languages of 'Star Wars'

This fall saw the debut of the "Star Wars" series “The Mandalorian.” And in just a few days, “The Rise of Skywalker” hits the big screen. 

With that in mind, today we’re going to talk about the languages spoken in the "Star Wars" universe. 

Sixty-eight different languages have been featured so far in the various movies, TV shows, comics, and books. And in the original "Star Wars" movie, C-3PO says that he is “fluent in over 6 million forms of communication.” (4)

That’s too much for us to cover today, and we know not all of you are "Star Wars" fans. So we’ll talk briefly about a few of the top languages from this world, and a few fun facts about each.

Shyriiwook and Ewokese

Let’s talk first about the languages spoken by the fuzzy folks of this galaxy: the Wookiees and Ewoks. (By the way, careful spellers will note that “Wookiee” is spelled W-O-O-K-I-E-E. That’s two “Es” on the end.)

Wookiees speak three different languages. Chewbacca speaks Shyriiwook, the most common language of the Wookiees. The other two dialects are Thykarann and Xaczik. All of them sound like a combination of howls and growls.

Wookiees come from a heavily wooded planet, and they are expert woodcarvers. For that reason, their language supposedly has 150 different words for “wood.” (2)

Ewoks are the more petite fuzzy species of this universe. They’re native to the Moon of Endor, and their technology and language are both simple. They use spears and slings as weapons, and C-3PO notes in the “Return of the Jedi” that they speak “a very primitive dialect.” So primitive that he talks with them using a different language: Yuzzum, also native to Endor. Even though 3PO was a protocol droid, apparently Ewokese was too rudimentary to include in his programming.

The sound designer for Ewokese, Ben Burtt, developed the sound of the language by recording speakers from Inner Mongolia, Tibet, Sri Lanka, and India. He chose elements from all of them, weaving them together in a way that evoked the playfulness of the Ewok people. (3)

Droid languages

Let’s move on to droids. Droids play a huge role in the "Star Wars" ecosystem, and they speak many tongues. R2-D2 whistles and squeals in something called “Astromech Binary.” BB-8 uses a more advanced form: 27th generation droidspeak.

Imperial probe droids use Ominisignal Unicode. And some very simple droids — the ones that look like walking trash cans— speak Gonkian, in which the word “gonk” plays a huge role. (4)

Bad guy languages and Galactic Basic

Many of the bad guys in this universe also have their...

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7 Tips for a Healthy and Happy Cat—and Owner

Kitty First Aid

If you accidentally cut your cat’s claw too short, and it bleeds, fill a small bowl with cinnamon, and dip the paw in really quickly. The cinnamon acts as a coagulant and the cat will clench its paw tighter and help stop the bleeding. Then go to the vet.

Fat Cat?

If you have trouble getting your cat to play with toys for exercise, make him or her work a little for food! First you’ll need a cylindrical container—a yogurt container (with the yogurt and foil removed) that has a top for granola or candy works well. Cut a hole in one or both ends and re-enforce with masking or duct tape to make sure there are no sharp edges in the plastic. Then put some dry food inside and put it in front of your cat. Cats love the noise the food makes when rattling around inside, and will continue to bat at the toy to get the food to come out.

One Cool Cat

Just like humans, cats can suffer in hot temperatures. But unfortunately, cats can’t sweat to keep them cool. Help keep your feline friend comfortable during heat waves by wetting her paws and the tips of her ears.

Make a Cozier Cat Bed

Cats are drawn to warm spots, so if you’d rather yours spend the night in her own bed and not climb on top of you while you sleep, try this tip. Set a heating pad under a towel on the floor or wherever you’d like your pet to sleep. Turn it on low heat and leave it on for 10-15 minutes, or until it seems like your cat has settled in for the night. You’ll create a warm space she loves to cuddle up on.

Pleasant-Smelling Litter

Don’t spend extra money on scented cat litter. To keep cat litter fresh-smelling, simply mix a bit of baby powder into clean litter.

Litter Container

If your cat leaves trails of litter around the house, set a sisal mat just outside her litter box, where she enters and exits the box. The fibers and grooves in the mat will catch any flyaway litter before it hits your floor.

Pick of the Litter (Box)

You may have seen those expensive “mess free” litter boxes that cut down on the amount of litter your cat tracks around your home by making the entrance/exit to the litter box a hole on top of the cover. But did you realize you can make the same thing at home for about a quarter of what you’d pay at a...

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A 7-Point Money Checklist for Year-End Success

While year-end can be an incredibly busy time with holiday planning, travel, and celebrations, there’s also a lot to remember about managing your money wisely. December 31 is the end of the tax year, which is a critical deadline for your personal finances and last-minute opportunities to save money.

Before you toast the New Year, use this 7-point checklist to improve your finances while there’s still time.

Tips to Improve Your Personal Finances Before Year-End

1. Max out a workplace retirement account

If you have a retirement plan at work—such as 401(k), 403(b), 457—or a government Thrift Savings Plan, review how much you contributed for the year. For 2019, you can contribute up to $19,000, or $25,000 if you’re age 50 or older. If you can max out your retirement account or get as close as possible before December 31, I highly recommend it.

By deferring tax on your contributions, you keep more money in the account that can grow over time.

Every pre-tax dollar you contribute to a traditional retirement plan is income you avoid paying tax on until you make a future withdrawal. By deferring tax on your contributions, you keep more money in the account that can grow over time. You get this fantastic tax benefit, even if you don’t itemize deductions on your tax return.

Additionally, many employers match a percentage of your contributions to company-sponsored retirement plans. Taking advantage of that benefit is a terrific deal because you receive free money to build a larger nest egg and cut your taxes at the same time. Even if you can’t afford to max out a workplace retirement plan this year, try to contribute enough to max out any employer matching funds.

With other types of retirement accounts, such as an IRA or a SEP-IRA, there isn’t a year-end deadline. You can make deductible contributions for a tax year up to the due date for your tax return, including any filing extensions.

2. Boost your retirement savings rate

The year-end is a great time to increase your retirement savings rate for the next year. You can log on to your online retirement account to make contribution changes or ask your benefits administrator or an account custodian for help. The annual limits in 2020 are going up to $19,500, or $26,00 if you’re over...

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How to Enjoy the Holidays Without Wrecking Your Diet

We’re in the thick of the holiday season, a time when many of us struggle to stick to our healthy habits. With all of the extra treats and disruption in our routines, it feels like every day is a cheat day!

It may be tempting to decide that you’ll just throw in the towel and pick up the pieces on January 1st. But today I have a few time-tested strategies that can help keep things from feeling quite so out of control.

Holiday Tip #1: Cultivate your inner food snob

I’m not talking about being hyper-critical or looking down your nose at anyone—that’s not in the holiday spirit! But with so many treats and indulgences around, we can afford to be—and really, we need to be—extra choosy about which ones we’re going to enjoy.

If anything, our standards should be higher than usual at this time of year given the overabundance of options.

For example, there’s a lot of cheap chocolate around at this time of year. And just because it’s wrapped in green and red foil instead of silver doesn’t actually make it taste any better. I don’t eat cheap chocolate at other times of the year. I hold out for the good stuff and eat it in small quantities. But for some reason, my normally high standards seemed to fall apart as soon as the tiny chocolate santas hit the scene. I’ve learned to be on guard against this effect and remind myself that, if anything, my standards should be higher than usual at this time of year, given the overabundance of options.

By the same token, if someone has gone to the trouble of making egg nog from scratch, I might enjoy some. Sure, it’s crazy high in sugar and calories, but homemade egg nog is a rare treat. On the other hand, I would never waste the calories on egg nog out of the carton, even if it means I go the whole season without any. No big loss.

Now, if you genuinely love tiny chocolate santas or eggnog out of the carton, then this is your chance to enjoy them … in moderation. Just remember to pass on those treats that you don’t actually enjoy that much.

I can hear some of you saying, “But, Monica, the problem is that I love all of these treats! There are none that I don’t enjoy!”

Pick the ones that are the least ubiquitous to be your special treat. Let their rarity be part of the appeal.

In that case, decide which of them you love the best. Or, if you really can’t rank them, pick the ones that are the least ubiquitous to be your special treat. Let their rarity be part of the appeal. For example, you’ll probably be going to more parties than usual—office parties, family get-togethers, neighborhood gatherings. There...

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6 Thoughtful DIY Gifts for Friends

Bubble Bath Gels

We love these incredible bath gels! Make some for yourself or give them out as gifts. (During the holidays, try scenting them with seasonal oils for a special treat.) In a small bowl, pour in one envelope of unflavored gelatin. Bring three-quarters of a cup of water to a boil and pour over the gelatin, stirring until it’s fully dissolved. Then stir in a half cup of unscented liquid soap and a few drops of your favorite essential oil. For an extra twist, add a drop or two of food coloring. Pour the mixture into a storage container and refrigerate until the mixture is set. To use, place a tablespoon or so of the gel under running bathwater.

A Thoughtful and Thrifty Gift for a Bride-to-Be

Here’s a wonderful, one-of-a-kind gift for a bridal shower: Buy a blank hardcover book, add dividers, and create a family cookbook. Just ask the bride and groom’s families to provide their favorite treasured recipes.

Handmade Gift Soaps

Soaps never seem to lose their appeal as holiday gifts. They’re useful and don’t add clutter to people’s houses (something we’re always trying to avoid in ours). You can make your own by grating white, unscented soap it into a bowl with warm water. For color, add a few drops of food coloring appropriate for the holiday. Next, a drop or two of an essential oil (lavender or rose are lovely) then knead like pizza dough and make into little balls. As an alternative, use candy molds for fun shapes. Leave them to dry on wax paper for a day or so.

Housewarm with Houseplants

Clippings from a houseplant make great (and free!) housewarming presents. Cut your plant at the “knuckle” (or joint) section of the stem, then place in a cup of water until it grows roots. To present it, wrap the bottom in a wet paper towel and place in a plastic bag, tying it up with ribbon. Or plant in an old mug!

Fancy Journals

Stray beads and pieces of broken jewelry can be salvaged even if you’re not into making jewelry. All you need is hot-glue gun to add a personal touch to a plain journal. If you want to make a gift for a friend, use the beads to write the friend’s name on the front of the journal. Add glitter, sequins, and anything else that will make it extra-special.

Customized Calendars

Looking for an easy, heartfelt (but inexpensive) gift? How about a personalized...

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