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The Therapeutic Slopes: Exploring the Mental Health Benefits of Skiing and Snowboarding

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Original blog post from March, 2024:

Downhill skiing represents one of the most popular winter sports worldwide. Over 2,000 downhill ski areas are spread across 67 countries with an estimated 400 million skier days annually (Vanat, 2018)

Skiing and snowboarding are not just thrilling winter sports; they are also powerful ways to boost your mental well-being. The combination of crisp mountain air, breathtaking scenery, and the adrenaline rush of gliding down snow-covered slopes creates a unique cocktail of benefits for the mind.

1. Nature’s Embrace:

Skiing/snowboarding allows one to have an outdoor experience in nature. The awe-inspiring mountain landscape, fresh air and the panoramic views can have a calming effect, helping to alleviate stress and boost your overall mood. We also know that vistas allows us to feel a sense of being part of something bigger and can create moments of awe, which leads to more gratitude and appreciation.

2. Endorphin Explosion:

The physical activity involved in skiing triggers the release of endorphins, those magical neurotransmitters responsible for feelings of happiness and euphoria. Carving through the snow activates various muscle groups, providing a full-body workout while simultaneously enhancing your mental state.

3. Mindful Movement:

Skiing/snowboarding demands focus and concentration, especially when navigating challenging terrains. The need to stay present in the moment promotes mindfulness, allowing skiers to temporarily escape the pressures of daily life and immerse themselves in the joy of the downhill journey. This becomes even more important for out mental health in todays highly distractible world and is a go to sport and management tool for those with ADHD.

4. Social Connection:

Skiing/snowboarding is often a social activity, offering an opportunity to bond with friends, family, community members or even strangers. Sharing the slopes with others fosters a sense of community, reducing feelings of isolation and promoting a positive social environment—a crucial aspect of mental well-being. And chair lift rides provide great opportunities for connection.

5. Challenge and Triumph:

Conquering the slopes and new terrain and challenges provides a sense of achievement and boosts self-esteem. Overcoming challenges on the mountain translates to a renewed confidence that can positively impact other areas of life, instilling a mindset of resilience and determination.

6. Winter Sunlight and Vitamin D:

Exposure to natural sunlight, even in winter, promotes the production of vitamin D, a crucial factor in maintaining mental health. Skiing outdoors allows enthusiasts to soak in the winter sun, supporting both physical and mental well-being.

7. Escape from Routine:

Skiing/snowboarding offers a break from the monotony of daily routines. The change of scenery, the thrill of the descent, and the adventure of exploring new slopes contribute to a sense of escapism, providing a mental reset that can enhance overall happiness.

These are just some of the mental health benefits of skiing and snowboarding.

Update to the blog as of 12/5/2024:

A study in the Journal of Exercise and Rehabilitation (Lee, et al., 2019) found that skiing greatly reduces stress levels in students.  The results were based on outcomes using the Academic Stress Inventory , Visual Analogue Scale (VAS) to measure enjoyment,  and heart rate measurements to measure the impact of skiing on stress, heart rate, apprehension, and enjoyment.  Given that stress is a primary determinant of one’s personal health and happiness, being able to have activities that are known to mitigate and manage stress are essential to living a balanced life.

A Balanced Life also happens to be the name of our group practice in South Lake Tahoe, CA.   We are private group therapy practice providing both in-person and online therapy to children, teens, adults, families and couples in the Lake Tahoe region and virtually for all California and Nevada residents.  Lake Tahoe is infamous for its 14 ski mountains in the area, and ski/snowboard culture is ingrained and integral to so many lives here. So whether you live here or are visiting, are on the bunny slopes or double black diamonds, enjoy the experience, have some fun, and get to know some of your fellow skiers/snowboarders on the slopes.

If you are interested in therapy for yourself, a loved one, your relationship or family call our office today to setup a free 15 minute consult with one of our 6 highly skilled therapists with varying specialties in evidence-based modalities:

(530) 544-1748.

Embracing Koselig: The Winter Ritual of Outdoor Adventures and Indoor Comfort

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By ABL Staff

As winter blankets the landscape in a frosty embrace, the importance of finding balance between outdoor adventure and indoor comfort becomes ever more essential. This harmony is beautifully captured in the Norwegian concept of “Koselig,” which embodies the feelings of warmth, togetherness, and coziness that are so vital during the colder months. The cold may drive us indoors, but stepping outside into the brisk air can provide exhilarating experiences that enhance our well-being. By embracing the chill, we allow ourselves the opportunity to relish the warmth of cozy spaces upon our return, fostering healthier mental states throughout the often dreary winter.

Getting outside during the colder months might seem counterintuitive, but the transformative power of fresh air cannot be overstated. Engaging with the beauty of a winter landscape can lift our spirits, stimulate our senses, and energize our bodies. Whether it’s a brisk walk in the park, an afternoon of snowshoeing, or simply a moment spent breathing in the crisp air, these outdoor experiences remind us of the resilience of nature—and ourselves. Exposure to natural light, even when filtered through layers of clouds, helps combat the winter blues and improves mood. Furthermore, engaging in physical activities outdoors can trigger the release of endorphins, the body’s natural mood lifters.

Upon returning indoors, the concept of Koselig shines brightest. Imagine shedding a coat frozen with the remnants of winter, entering a space filled with warmth and the soothing aroma of hot beverages. Surrounding ourselves with soft blankets, warm lights, and perhaps a good book or cherished company, we can create a sanctuary that not only provides physical warmth but also
nurtures our emotional well-being. The layered experience of feeling the cold outside only to indulge in cozy comforts indoors enhances our appreciation for the warmth we so often take for
granted. This duality acts as a reminder that contrasts in our experiences can heighten our enjoyment—once we feel the bite of winter, a cozy evening feels all the more satisfying.

In the heart of winter, maintaining mental wellness can be challenging, yet cultivating rituals of Koselig can combat feelings of isolation and sadness. By intentionally scheduling time outdoors
amidst the frost, we not only embrace the invigorating chill but also set ourselves up for moments of profound relaxation and comfort inside. It’s the interplay of these experiences—the thrill of the cold followed by the soothing embrace of warmth—that fosters a greater sense of balance. Just as nature transitions from harsh winters to hopeful springs, we too can find joy in the cycle of cold and coziness, building mental resilience to thrive even in the darkest days of the year.

Curious about starting your mental health journey this winter? Give us a call at A Balanced Life at 530-544-1748 to take the next step

Grief and Loss

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By Kaye Brindley, ASW#94623

Kaye BrindleyWhat is grief?

When you search the word grief in the dictionary the definition is: “deep and poignant distress caused by or as if by bereavement”(Merriam-Webster’s Collegiate Dictionary (10th ed.) (1999). The definition of grief from a therapeutic perspective might be: the emotional process that involves sadness, anger, loneliness, regret, what ifs, fears and other painful emotions that you go through to get to eventual acceptance and adapting to life with the reality of the loss.

The problem is, both these definitions fail to consider that your own grief and loss experience is unique to you in its own way. Grief is the emotional, cognitive, and behavioral experience you go through after a loss. This loss can be small or big, tangible or theoretical (loss of a loved one, loss of a future relationship with someone, loss of a dream, loss of youth, etc.). Your experience is correlated to your resiliency, previous life experiences, belief systems, culture, values, social support, impact of the loss on you, and more.

It is unique to you and there is no set time frame or emotions we “need” to hit. Grief can be hurtful and helpful. It can feel like shock, despair, anger, fear, regret, sadness, gratitude, and eventually more and more acceptance. These, and many other emotions, can happen at any point, in any strength, for any length of time, and in any order. We know typically the grief process starts with shock and denial, and processed through (all over the place) other emotions to eventually get to acceptance. This doesn’t mean the other emotions go away, it just means eventually, once we process through our grief, we sit in acceptance most of the time. It is normal for us to get triggered upon anniversaries and holidays or other triggers.

It is important to not judge your process. You might feel numb or less emotions than you think you “should”, that is not a reflection of your character or personality, it is the result of a varied combination of things. It can be related to your past experiences, your level of closeness with the loss and the impact on you, your current mental health state and so much more. If you are concerned that you are not moving through your process or that you seem stuck, then working with a skilled therapist can help.

Grief can also be a way to honor losses, help us realize what is important in life, help us grow and increase our resilience, validate love we have experienced, and connect us to others. It is ok to lean on others when you are experiencing symptoms of grief. Symptoms may be present as physical, emotional, mental, social/familial, behavioral, and spiritual. We cannot predict how we will respond or when any of these symptoms will be present for us. When we are aware of our symptoms we can identify and use supportive skills and community to help us through them.

Some coping strategies for Grief and Loss include:
– Staying connected to friends and family.
– Talking with others who can understand what you are going through.
– Identifying and sharing your feelings to yourself, a trusted professional such as a therapist, friends and loved ones.
– Practice compassion and lack of judgment to yourself and others.
– Expressing yourself in creative ways; writing, art, music, or cooking.
– Personal Wellness: eating healthy, getting sleep, keeping a routine
– Preparing for hard days; anniversaries, birthdays, holidays.
– Joining a grief group or individual counseling.

Grief and Loss can catch us by surprise or find us in what may be predictable moments. Through either moment the reaction is no less impactful to our lives. We can plan and prepare for the time when we lose someone we hold closely to us, but we can never be fully ready for the emotional response we will feel. Grief is not only attached to death. Grief and Loss is present when we lose relationships, friendships, pets, careers, or anything meaningful to our lives. Grief counseling can be beneficial to help us through the beginning stages and help bring awareness to the support systems we have available or help us develop healthy ways to move through grief.

Clients often ask when they should seek help. The most important is if the grief triggers a mental health disorder such as PTSD, a mood disorder (depression or mania), anxiety attacks or is impacting your work, relationships or mental health in a detrimental way. If the symptoms are severe for more than 2 weeks, reach out to your PCP or a therapist. If your symptoms are moderate for more than 4 weeks reach out. (Severe= manic, suicidal thoughts, impulsive behaviors, consistent intrusive thoughts; moderate= feeling no motivation or interest in things, chronic sadness, chronic rumination or anxiety, mood instability most days).

Grief counseling through A Balanced Life is offered individually, for couples and families.

I also provide on-site crisis grief counseling for businesses who have experienced a sudden loss or crisis. In addition to my status as an Associate Social Worker, I am a Certified First Responder Counselor and understand the specific counseling needs for individuals and groups after a crisis.

Call A Balanced Life at (530) 544-1748 to find your best fit therapist to support you on your healing journey.

How to Make Your New Year’s Resolution Stick

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a-balanced-life-tahoeWell its the first week of 2022  My guess is most people have made New Year’s resolutions.  And the truth is, most people do not follow through with them.  Why is this?  Why is change so hard for humans?   And how do you make change stick?

To start, humans are a species that likes homeostasis, or status quo.  Change takes effort in the brain and the brain likes to use as little energy as possible in the short-term.  Problem is, many patterns we have can be ones that are self-defeating and in the big picture create more pain, suffering and use more energy.  Our brains like short, quick fixes and are resistant to using energy to change.  Therefore, it take quite a bit of determination to commit to making a change and lots of repetition for this change, or new habit, to become normalized and the new status quo.

Some helpful tips are to focus on one change at a time, and then repeat it intentionally and with as many reminders and tools as we need to do the new habit until it becomes the new normal.  Once this happens, this new habit becomes easy to stick with, but during times of duress we can go back to our old patterns.

Here is an analogy.  Imagine that your best friend lives half a mile away through the woods and for the past 5 years you have made pathway in the forest to their house.  Over time that pathway becomes worn down and you will be able to walk it without paying attention.  When your mind is wandering and thinking of other things, then before you know it you are at your friends house.  But then one day someone shares with you that if you take this other way 500 meters further north, there are better views, it is sunnier, and there is no poison ivy or prickers like on your other path.  You decide to try this new path and realize how much more pleasant it is.  But, the next day you are distracted and thinking of your work assignment for tomorrow and before you know it your half way down the old path so you just keep going.

This keeps happening and you barely remember the new path.  Then you decide to intentionally go the new path, and even if you start the old path, you turn around and go the new path, and you put reminders in your home to remember to go the new path.  Over the next few months you repeatedly go the new path and now this one is worn down and the old one is staring to fill in with weeds.  This new path is now what feels natural to you.  Except for the day you are really upset about something and before you know if you went down the old path.  This is what it is like to build neuronal pathways in your brain.  And even when you create a new one, the old one always exists, hopefully weaker, but will be gone back to in times of extreme duress.  This is because the lower parts of your brain that take over in fight or flight still have those pathways in place.  So habits need to be repeatedly practiced to become a new norm, and even then sometimes you will do an old bad habit, and then you consciously and with self-compassion get back onto the new path.

So given this new knowledge, what do you think is the best way to succeed at your new years resolution?

My tips:
1. Only focus on one new pathway (aka habit) at a time.

2. Make it a realistic pathway (don’t try and learn a new 28 mile path, but a new half mile path is a good start).

3. Repeat as many times as necessary.  There is actually a large array of studies showing there is no concrete number to days or time you need to practice a new habit before it takes hold.  It depends on the person, the habit, and a slew of other variables.  So you just keep repeating until it is the new norm.

4. Put reminders in place to help you succeed.

5. Use your support system to help you succeed.

6. Spend time to understand WHY you want to implement this new habit- write that down, and repeatedly review it.  Understanding what purpose, need is being met by this new habit.  What will you gain, why is this important to you?  Write it down, and review it regularly.

I hope these tips help you in your success to fulfilling you new years resolution.

If you are wanting help in becoming a better version of yourself, a skilled therapist using evidence-based therapies can help.  Here at A Balanced Life (www.abalancedlifetahoe.com) we have 7 skilled therapists with a variety of specialties who work with individuals, families, couples and children.

Call today to find your best fit therapist:

(530) 544-1748

or email us through our contact page: https://www.abalancedlifetahoe.com/contact-us/