digital care package

welcome to the

Peer Support

digital care package

a diy guide to fighting the winter blues

click me

select a task

fill your cup

general tips

food habits

mindfulness tools

combat cold!

the weird tips

(click me if you are stuck in bed)

S.O.S.

The Cup Method: a way to find things that make you feel better during SAD

1) Grab a piece of paper, and a pen 2) Write down things that fill your cup (i.e. make you happy, content, peaceful, etc) Some examples: fresh air, a hobby, being with people you love, turning your phone off, being kind / empathetic / thoughtful, etc 3) Now, write what drains your cup Some examples: Doomscrolling, overcommitting your time, not spending enough time with friends, eating poorly, a messy room, not sleeping enough 4) Figure out a "schedule": what are things you can't move in your day ? how can you fill the gaps between those things with activities that fill your cup ? EXAMPLE:

Some Extra tips1) Simplify your life! * Have some emergency meals * Say no to things * Give yourself time to do small procrastinated tasks 2) Download an app blocker, personally love Opal 3) Invest in your sleep! 4) Take Vitamin D, I promise it helps 5) Get fresh air whenever you can And most important? Take time for yourself, and have little things to look forward to everyday! Could be as simple as a coffee

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General tips

• Light therapy
• Benefits?
• Regulate circadian rhythm
• Stimulate serotonin production
• Reduce melatonin production
• How can I do this?
• The AB has sunlight lamps on the second floor, go in the morning and light them towards your face for 30 minutes
• Or, you can buy your own sunlight lamp, like the one linked in the button to the Left
• A sunrise clock works similarly to regulate your circadian rhythm
• But also, just get as much natural daylight as you can, especially in the morning!

• Keep a regular sleep routine
• This also helps keep your circadian rhythm consistent
• Clean your room
• Messy room = messy head
• Even just a quick tidy helps
• No-screen time
• Schedule it if it helps, start easy (10-20mins) if you have to
• Do something with your hands
• Dishes
• Crafts
• Coloring
• Bonus points: it stretches your brain a bit
• Crosswords
• Juggling
• Memorise something
• Get a physical calendar / adgenda and write your to-do's
• That way it's visual
• And you don't have to remember every little thing
• And ticking a task off gives you that dopamine boost :)

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food habits

• Target specific food types
• Food rich in Omega-3 fatty acids
• Fish like salmon and mackerel
• Antioxidants
• Dark chocolate, so get that sweet treat!
• Complex carbs
• Veggies
• Legumes
• Whole grains
• Capsaicin (spicy molecule), it releases endorphins
• Gochujang (great with noodles)
• Tabasco
• Chili peppers
• Supplements, if you need
• Vitamin D (yes, you need, I need, we all need)
• Probiotics
• Magnesium
• Melatonin
• A well-balanced meal plan
• Could be meal prepping
• Batch cooking
• Just planning ingredients and recipes
• But always have "emergency meals" in your cupboard - great in a pinch !
• My favourites include
• Broth and pastina
• Instant miso
• Tuna bowls
• Instant noodles
• Microwave rice
• Frozen home-cooked meals
• Less processed foods are better if you can, but processed food is better than no food

• Here are some good SAD recipes:

Don't forget to drink ! your ! water ! (dehydration can increase anxiety)

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mindfulness tools

• make showers as nice and regular as you can
• Soap, body oils, etc in scents you like
• Get a plastic stool from IKEA for days where you don't feel like standing
• Put on a nice playlist

• good hygiene can be hard sometimes, but even a small thing can really help, low barrier hygiene:
• Brush your teeth
• Put on a new pair of pyjamas
• Have a bird bath instead of a full shower
• Use some dry shampoo
• Have something small to take care of !
• An easy houseplant
• A digital pet
• Example: Noa Noa app
• Nature sessions
• 10 purposeful minutes outside
• Forest bathing
• No phone, no earbuds, just walk through Flevo and get some fresh air
• Even a walk in the dorm courtyards or near the Kinderrijk can help
• If you feel up to it: physical activity outside
• A short run or bike ride
• The Flevo outdoor gym
• Outdoor yoga, Oosterpark has a nice gazebo for rainy days

• Keep a journal or diary
• One sentence a day
• A full diary entry
• A mood or symptom tracker
• What was one good thing today?
• I feel ____

• Comfort kits ! fun to make, nice to have
• A favourite scent
• A yummy warm drink
• A favourite book
• Pictures you love
• Digital comforts: messages, voicemails, songs, shows
• Like Real People Do - Hozier
• Hey There Delilah - Plain White T's
• Nothing - Bruno Major
• Tea, Milk & Honey - Oh Pep!

• Keep your brain active
• Small puzzles
• Brain teasers
• Fine motor skill activities
• Loving pixel art rn
• As much as saying yes to plans can help combat SAD
• Say no sometimes! Alone time is still important
• Reduces stress
• Can increase happiness
• Try regulating your nervous system
• Butterfly hugs help, see video link

• In case of darker days: have an "emergency contact card"
• Friends, family, etc

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Combat cold!

• Layers Layers Layers
• Yes, a good coat helps, but so does:
• A good hat
• A good pair of gloves
• A good scarf
• Earmuffs if you don't like hats
• A good pair of socks (wool is best)
• Indoor warmth matters too
• Collect your blankets, fuzzy socks, etc
• DIY microwave pouch!
• Invest in a space heater if you can

• Body warmth too
• Drink a cup of tea
• Green tea has L-theanine which can hellp with increasing neurotransmitter production (GABA, serotonin, dopamine)
• Also has a calming effect
• Tea in general can be relaxing, even the process of making it
• Eat some soup
• Easy way to get your veggies - lots of vitamins :)
• Bonus points if you include some fermented foods (good for your health and for anxiety)
• Yes, instant soup counts too

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the weird tips

Sometimes, random weird tips help too :)

• Hum !!
• It stimulates your vagus nerve
• Lowers the production of stress hormones
• Roll yourself up in a blanket like a burrito
• Deep pressure can help you destreess (like a DIY weighted blanket)
• Increases oxytocin
• Have sour candy handy
• Intense flavor can stop a spiral
• Smile at yourself in the mirror
• It might feel weird at first
• But this releases endorphins
• Listen to heavy metal music
• It helps with emotional regulation
• But jazz if you can't sleep at night, and classical to reduce cortisol (stress hormone)

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the anti-bedrot agenda

• Can't get out of bed?
• Do some 'baby stretches' (see link)
• Hug yourself to reduce your cortisol levels
• Listen to a podcast
• Facetime a friend
• Read a longer article
• Play a cozy PC game
• Do the day's NYT games
• Do a 10-min guided meditation
• Learning a language? Do today's Duolingo, or study vocab flashcards
• But in the end, you also don't need to do anything, productive or otherwise
• If you have to, rest for a bit
• Take a shower if you can
• Eat at least one meal, it can be an emergency meal

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S.O.S. Page: resources

note that these are in decreasing order of urgency

113 helpline

de luisterlijn

Findahelpline

slo info page

Peer support

study with ara

not quite a resource, but she has some nice "anti-rot" agendas (e.g. no-phone activities and things to fill your cup)

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