5 Winter Survival Strategies

Do you suffer from Seasonal Affective Disorder (SAD)? It's pretty common to notice decreased mood in the colder, darker months. The days are shorter, the temperature is chilly, and the sky is gray. It’s completely understandable that your mood might be more blue than normal. Fortunately, there are things you can do to find more cheer and stability throughout the winter. 

Try these tips to help prevent the winter blues:

1. Reach out to friends and family when you're feeling down. Here are some ways to hang out in a COVID safe way while still having a blast!
   

2. Set appropriate boundaries so you have the time and energy you need to take care of yourself. 
   

3. Try a SAD lamp. These bright lights can help boost serotonin in your brain and improve your mood. It also helps to regulate melatonin which helps with sleep, an important component of health year-round.

4. Talk to a doctor about supplements and types of exercise that can help boost your "happy" hormones such as: endorphins, serotonin, and dopamine. Some options include

• Endorphins

  • Exercise

  • Acupuncture

  • Aromatherapy

• Serotonin

  • Food (via tryptophan production)

  • Supplements, such as 5-HTP or probiotics

  • Give and/or receive physical affection

• Dopamine

  • Eat foods rich in tyrosine including cheese, meats, fish, dairy, soy, seeds, nuts, beans, lentils, among others. 

  • Practice proper sleep hygiene 

  • Meditation 

5. Consider speaking with a therapist for extra support. ESW has therapists on staff who can help.

Here’s to an easy, joyful winter! Remember to take care of yourself to avoid burnout.

3 Things to Know About Cervical Health

In celebration of January’s Cervical Health Awareness Month, we are sharing 3 things to know about the cervix and cervical health.

1. What is the cervix?

The cervix is the lowest part of the uterus, which attaches the uterus to the vagina. It consists of the ectocervix, which is the external part of the cervix that protrudes into the vaginal canal, and the endocervix, which is the tunnel from the inside of the uterus to the ectocervix’s central opening to provide passage between vagina and uterus. 

The cervix’s function is to secrete mucus that facilitates the entrance of sperm into the uterus. Some hormonal contraception works by thickening the cervical mucus to bar sperm from the endocervix.

2. HPV is closely linked to cervical cancer

Human Papillomavirus (HPV) is a group of viruses passed through skin-to-skin contact is the most common sexually transmitted infection. Certain types of HPV are known to be the primary risk factor for cervical cancer. The good news is most cases of HPV do not develop into cervical cancer. However, it is important to know the risks of HPV, and to protect yourself via regular STI screening, the HPV vaccine, and communication about safety protocols with your sexual partner(s). 

Each year, around 14,000 cases of cervical cancer are diagnosed, making it the fourth most common type of cancer for people with uteruses worldwide. This is why cervical care is an integral part of overall health maintenance. Two of the best ways you can take care of your cervix are by getting regular Pap smears and regular STI screenings. 

3. Regular pap smears can help detect cervical cancer early

A Pap smear tests for cancerous and precancerous cells in the cervix. People age 21-65 years old generally speaking should have routine Pap smears every three years. It is recommended to get tested for HPV during a pap smear as follows by Planned Parenthood: 

• “If you’re 21–24 years old: you can choose to get a Pap test every 3 years, or you can wait until you’re 25 years old to start getting tested.

• If you’re 25–65 years old: get an HPV test every 5 years, or a Pap test and HPV test together (co-testing) every 5 years. In some places where HPV testing is less available, you may get only a Pap test every 3 years.

• If you’re older than 65: you may not need HPV/Pap tests anymore.”

During a pap smear, the patient lies down on an exam table and the health practitioner will insert a speculum into the vaginal canal and open it to see the cervix. They will then insert a stick or soft brush to collect cells from the surface of and inside the cervix and vagina. They are typically not painful, but may cause mild discomfort. 

These routine health measures are important for taking care of your cervical health. You can learn more about Cervical Cancer Awareness Month here.

3 Steps For Setting Sexual Wellness Intentions

Happy 2022! After the trials and tribulations of the last few years, it’s more important than ever to intentionally focus on one’s wellness to avoid burnout. Around the new year, there are frequent conversations about transformation and resolution setting. Before diving into how to set sexual wellness intentions for the new year, it’s important to preface that if resolution-setting doesn’t help you, there is nothing wrong with not doing so. Just staying afloat in chronically stressful societal conditions is a feat in and of itself so if that’s all you have the capacity for, that is more than enough. For those who are yes to sexual wellness goals for the new year, here are 3 steps that can help guide your intention setting.

1. Understand what sexual wellness is and what it looks like for you
Before jumping in, it is important to understand what sexual wellness is. 

What is sexual wellness? 
Sexual wellness is emotional and physical satisfaction with regard to one’s sexuality and sexual life. Goals around sexual wellness can be oriented toward one’s sexual relationship with themselves, or with others. Intentionality is an important part of cultivating sexual wellness and forces perpetual self-reevaluation of boundaries and desires. This knowledge is key to reaching sexual wellness goals.

2. Reflect on your current sexual wellness; what is working and what could be improved

Before setting your intentions, it is a good idea to gauge the current status of your sexual wellness and identify areas where you are already satisfied and areas where you’d like to improve. Use these questions to guide your self-reflection:

Questions for reflecting on your sexual wellness

• Are you generally satisfied with your current sex life? What do you enjoy about it? What, if anything, do you dislike about it or wish was different? 

• Do you have shame around sex and/or your appearance? Where does it come from? How does it affect your sex life, if at all? 

• Are you affected by any sexual trauma? Is there any part of that trauma that you’d like to process with a therapist before working on sexual wellness intentions? (Note: focusing on addressing trauma can be a sexual wellness intention, too!)

• What sexual activities or relationship dynamics do you want to try out that you haven’t yet? What have you already tried, and what did you learn about yourself from those experiences? 

• If you have sex involving other people, do you trust and like those people? Do they meet your sexual needs? How is your communication about and during sex? 

• Do you already dedicate attention to your own pleasure?

3. Choose your intentions and plan how you’ll achieve them

Once you have a good idea of your sexual needs, boundaries, and desires, use that information to decide what you want your intentions to be. Below is a non-exclusive list of intentions and specific actions you can take to work toward them.

Intention ideas 

-To focus on the journey, not the destination

• Be more present in your body and with your partner

• Make the goal of sex be pleasure and connection rather than orgasm

• Experiment and try out things you’re curious about

-To be honor your needs and your pleasure

• Don’t lie about having an orgasm if you didn’t

• Ask for what you want and need from your partner in sexual encounters

• Don’t leave it to chance; schedule sex and/or masturbation sessions

-To try new things

• Use more “sexcessories” like lubricant and sex toys

• Do more kegels

• Read more erotica 

This is all a starting point to inspire your intention-setting but everyone’s sexual wellness looks different and will need different types of nurturing. Regardless of whether or not you choose to set intentions for the new year, be sure to take care of your overall wellness, including sexual wellness, regardless. Setting sexual wellness intentions can be done on your own or with a partner. You may also want to consider speaking with a sex therapist if you need help with any of the steps above. If you live in Illinois, Embrace Sexual Wellness can help. Contact us HERE.