NIAGARA, Wis. — We all feel the negativity that permeates our society at this point in our history, and we are reminded by many that the COVID epidemic left us with a mental health crisis in our country — particularly among our children and young adults. But, history aside, life is simply not always a walk in the park. No matter the stage of life in which we currently find ourselves, there are stressors that lead to unhappiness. If we are not aware of what triggers our unhappiness, we will remain unable to improve our situation. So, let’s take a look at the many common culprits that lead to sadness, along with the steps that can be taken to head them off at the pass.

Now, before you dismiss this approach, know that there is a science behind the development of a state of happiness; we are not victims of uncontrollable bad moods. It begins with developing regular daily habits that elevate our mental health and improve our emotional state. We are going to take a look at 15 positive steps we can all take to lift us out of the doldrums and improve our state of mind.

Note: This information was condensed from an article written by Kelly Rudolph, a certified life coach and hypnotherapist.

1. Choose to concentrate on positive thoughts whenever possible. Select one thought per day to focus on when you feel down: determine what it will be when you first wake up. This will be your go-to topic when you want to raise your energy and feel better. It will give you a different point of focus whenever your negative emotions arise in response to an unpleasant event. It will also have the added benefit of attracting more positive people to you and giving you more reminders of other pleasant aspects of your life.

2. Don’t take responsibility for someone else’s happiness. This approach is doomed to fail for two reasons. First, you are enabling that person to become a victim rather than learning how to become empowered for themselves. And, second, by trying to take care of everyone else’s happiness, you end up neglecting your own.

3. Be grateful. Gratitude is the most positive of energies; it attracts both positive situations and people. Research has shown that what you focus on is what dominates your life. So, by focusing on what makes you unhappy, you are inadvertently making sure that is what you will get. So, practice gratitude for things both big and small.

4. Avoid negative people. There is a lot of truth to the saying, “Misery loves company.” Your social connections are important; they will influence the way you view the problems in your life, and whether you’ll feel you can accomplish goals or shouldn’t even bother. It is important to remember that happy isn’t something you are but rather something you do. So, associate with others who understand that happiness can be attained with the right actions and attitudes.

5. Do what makes you happy. Know what activities you enjoy, and when you find yourself waking up on the wrong side of the bed, do them. This sounds obvious, but we also know that when we are in a funk, we tend to stay in one. Don’t give in to that tendency. So, don’t let yourself stew in your crabbiness; engage in an activity that gives you joy and allow it to do its magic.

6. Do not put off dealing with your problems. It is human nature not to want to deal with the unpleasant from something as small as making a difficult phone call to the larger task of selecting a different path in life. This is not living, it’s tolerating. Procrastination breeds anxiety, and anxiety gives birth to depression. Don’t start down that path. Look the problem squarely in the eye, and take the steps you need to take to eliminate it.

7. Practice kindness. Studies show that when you are kind to others — whether it is verbally paying them a simple compliment or physically helping them with a task — you are increasing your own happiness levels. This applies to yourself as well as to others. Feeling good about what you do and who you are is not bragging or being conceited; it is simply practicing healthy self-esteem.

8. Spend time in nature. Recharging ourselves in nature is one of the best ways to decrease stress and anxiety and improve our happiness level. Research has determined that when we spend time simply walking in nature, we have an easier time shutting down ruminations — those nagging negative thoughts. So — hug a tree, listen to the birds, or watch the river go by as the negativity of life follows the current downstream.

9. Smile more often. A sincere smile will tell your brain it is putting out the wrong signals, and it actually course corrects! Create that real smile by remembering happy occasions or something funny your child said, and that emotional connection will put you in a better mood.

10. Exercise regularly. Even as little as 10 minutes a day of physical exercise will release endorphins in your brain. These are actual chemicals that are known as feel good hormones so let them do their job.

11. Create a regular sleep routine. A good sleep is one of the best gifts you can give to your body and overall health. Practice good sleep habits, which include a dark, cool environment; no television or computer screens a half-hour before bed; and go to bed and wake up at the same times every day. This gets your body into a routine that allows REM sleep — the most restorative — more easily.

12. Eat healthy foods. You are what you eat, so choose foods that will nourish you, which include vitamins, minerals, healthy carbs, and proteins. Avoid sugars, as high levels of refined sugars are associated with high levels of depression. Drink plenty of water.

13. Acknowledge your negative emotions. We cannot ignore away our negative feelings. Instead, acknowledge them and think about what issues may be causing them. This will help you reframe them and learn how to let go and move on more quickly. If you cannot figure it out, try to do something you enjoy until you feel better.

14. Socialize with friends whenever possible. Spend quality time with people you enjoy and help you feel good about yourself and life in general. These good times will help to build your happiness reserve upon which you can draw when you are feeling down. Good friends provide an emotional support group, partners for new activities, and people with whom you can share a good laugh.

15. Declutter your space. When you are stressed and unhappy, it is easy to let your living environment go as you seek activities to improve your mood. However, the link between messiness and depression is very prevalent, so decluttering your living space is a big step toward elevating your level of happiness. Make time and take the effort to live in an orderly fashion.

This list may seem long, but on the flip side, it provides many positive suggestions to help yourself out of a funk. You do not have to do all of them right away. Pick a few that sound doable and start there. Then move on to a few more of these happiness inducing habits. If there is nothing on this list that helps you, and your sadness persists, do not hesitate to discuss your feelings with your physician. Clinical depression is real and dangerous, so get the help you need.

Life is complex and despite our concerted efforts and good intentions, it can get the best of us sometimes. But it is also short and flies by in the blink of an eye. We all deserve to live our best life so do not delay in getting the help you need … so the sun will shine for you once again.

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NURSING HOMES/SENIOR LIVING FACILITIES

Freeman Nursing and Rehabilitation Community

Kingsford

906-774-1530

They welcome anyone who would like to entertain the residents. Volunteers are also needed to help with crafts and other activities.

Sunday: Church on TV; resident self-activities.

Monday: Rosary, 10 a.m.; nail shine, 11 a.m.; card club, 1:30 p.m.; reminisce, 2:30 p.m.

Tuesday: Room visits, 10 a.m.; “Name That Tune,” 11 a.m.; prize bingo, 2 p.m.

Wednesday: Fit for fun, 10 a.m.; cooking fun, 11 a.m.; art fun, 1:30 p.m.

Thursday: Resident council meeting, 10 a.m.; Bible study, 11 a.m.; happy hour with watermelon, 2 p.m.

Friday: Room visits, 10 a.m.; trivia, 11:45 a.m.; bingo, 2 p.m.

Saturday: Family time, 10 a.m.; coloring fun, 1:30 p.m.; “Weakest Link” on NBC-TV.

Iron County Medical Care Facility

Crystal Falls

906-874-1501

Sunday: Room visits, 8:30 a.m.; high rollers, 9:30 a.m.; chair exercise, 10:45 a.m.; room visits, 12:30 p.m.; afternoon matinee with popcorn, 1:30 p.m.

Monday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; room visits, 1 p.m.; bingo, 2 p.m.; Sunshine Club, 2:30 p.m.; bonfire, 5:30 p.m.

Tuesday: Just friends, 9:30 a.m.; hymn sing, 10 a.m.; travel film, 1:30 p.m.; monthly birthday party, 2 p.m.; western movie, 6 p.m.

Wednesday: Coffee social/current events, 10 a.m.; exercise, 10:45 a.m.; ice cream in the courtyard, 2 p.m.; night bingo, 6 p.m.

Thursday: Puzzler, 9:30 a.m.; bowling, 10 a.m.; Bible study, 1 p.m.; travel film, 1:30 p.m.; happy hour with Gayle, 2 p.m.

Friday: Crafts, 9:30 a.m.; exercise, 10:45 a.m.; ice cream outing, 1 p.m.; trivia teasers, 2 p.m.; activity council, 3 p.m.; comedy movie, 6 p.m.

Saturday: Room-to-room bingo/Hangman, 10 a.m.; geri-gym, 10:45 a.m.; room visits, 1 p.m.; social hour, 2 p.m.; musical movie, 6 p.m.

Optalis Healthcare

Kingsford

906-774-4805

Sunday: File and style, 9:30 a.m.; room visits, 11 a.m.; Flip-o, 1 p.m.

Monday: Wet your whistle, 9 a.m.; exercise, 9:30 a.m.; room visits, 11 a.m.; bingo, 2 p.m.

Tuesday: Wet your whistle, 9 a.m.; name that, 9:30 a.m.; room visits, 11 a.m.; Whac-A-Mole, 1:30 p.m.

Wednesday: Wet your whistle, 9 a.m.; chair yoga, 9:30 a.m.; room visits, 11 a.m.; birthday party, 2 p.m.

Thursday through Saturday: No information available.

Maryhill Manor Nursing Home

Niagara, Wis.

715-251-3172

Families are allowed to attend activities and are encouraged to join in.

Sunday: Scattegories, 10 a.m.; delivery of communion, 12:30 p.m.; bingo, 1:45 p.m.; church service, 2:30 p.m.

Monday: Rosary/communion service, 9 a.m.; pamper and polish, 10 a.m.; bocce ball, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Tuesday: Rosary/communion service, 9 a.m.; yoga session, 10 a.m.; courtyard campfire, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Wednesday: Rosary/communion service, 9 a.m.; courtyard cabana, watermelon, 10 a.m.; jokereno, 2 p.m.; evening prayer, 3 p.m.

Thursday: Rosary, 9 a.m.; Catholic Mass, 9:30 a.m.; birthday social, 10 a.m.; bogus bag storytelling, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.; Music In The Park, 6:30 p.m.

Friday: Buzz words, 10 a.m.; C & R happy hour with Jim on the piano, 2 p.m.

Saturday: Yahtzee, 10 a.m.; courtyard cabana, popsicles, 2 p.m.; Chaplet of Divine Mercy, 3 p.m.

Northshore Healthcare

Florence, Wis.

715-528-4833

Sunday: Independent activities.

Monday: Air hockey, 10 a.m.; bowling, 2 p.m.

Tuesday: Bean bag toss, 10 a.m.; manicures, 2 p.m.

Wednesday: Parachute, 10 a.m.; bingo, 2 p.m.

Thursday: Pastor Jason, 10 a.m.

Friday: Catholic communion, 10 a.m.

Saturday: Independent activities.

Victorian Pines

Iron Mountain

906-774-5158

Sunday: Juice time, 10 a.m.; Bible study, 1:30 p.m.

Monday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Tuesday: Juice time, 10 a.m.; exercise, 11 a.m.; trivia and refreshments, 1:30 p.m.

Wednesday: Juice time, 10 a.m.; exercise, 11 a.m.; bingo and refreshments, 1:30 p.m.

Thursday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Friday: Juice time, 10 a.m.; exercise, 11 a.m.; refreshments, 1:30 p.m.

Saturday: Juice time, 10 a.m.

Pinecrest Medical

Care Facility

Powers

906-97-5244

Sunday: Morning visits and reality orientation; Bunco, 10 a.m.; trivia, 11:15 a.m.; church services, 1:30 p.m.; Sunday Fundays, 2:30 p.m.; coloring pages.

Monday: Morning visits and reality orientation; open room, 9:30 a.m.; Hangman, 11 a.m.; manicures, 1:45 p.m.; book club on the patio, 4 p.m.; movie, 6 p.m.

Tuesday: Morning visits and reality orientation; open room, 9:30 a.m.; uplifting S.G. with Coria, 10:30 a.m.; who-what-where, 11 a.m.; bingo birthday party, 1:45 p.m.; bologna, 3:45 p.m.

Wednesday: Morning visits and reality orientation; open room, 9:30 a.m.; pondering prompts, 11 a.m.; crafty Wednesday, 1:45 p.m.; table talk, 4 p.m.

Thursday: Morning visits and reality orientation; open room, 9:30 a.m.

Friday: Morning visits and reality orientation; Catholic Mass, 10:30 a.m.

Saturday: Morning visits and reality orientation; exercise, 10 a.m.; trivia, 11:15 a.m.; bingo, 1:45 p.m.; activity packets.

SENIOR CENTERS

Amasa Center

906-822-7284

Menu for the week —

Tuesday: Swedish meatballs, buttered noodles, mixed vegetables, dinner roll, cheesecake.

Wednesday: French bread pizza, Italian blend vegetables, fruit crumble.

Thursday: Baked pork chop, mashed potatoes, peas and carrots, applesauce.

Breen Center

Kingsford

906-774-5110

Dine-in eating Monday through Thursday — salad bar at 11:30 a.m., meal at noon. Carryout meals are available. Soup and salad bar are also available. Friday and night meals are on hold indefinitely. Menu for the week —

Monday: Sloppy Joe with bun, baked macaroni and cheese, sweet potato fries.

Tuesday: Hamburger gravy over mashed potatoes, candied carrots, dinner roll, cheesecake.

Wednesday: Swedish meatballs, buttered noodles, mixed vegetables, dinner roll.

Thursday: Chicken and spaghetti, green beans, breadstick.

Note: All meals served with a choice of skim milk or juice and fruit.

Crystal Falls Center

Head cook: Elizabeth Peryam

Assistant cooks: Debbie Bigalke and Shannon Stapleton

906-875-6709

The center is serving meals for dine-in or takeout – call the center by 1 p.m. to make reservations or place an order. All food purchased from local vendors. All dinners include warm vegetables, salad bar, soup, homemade desserts, coffee, tea or milk. Salad bar begins at 4:30 p.m. and dinner is served at 5 p.m. Pickup for takeout meals is 4 p.m. – call ahead and leave a message with a phone number. A volunteer will deliver meals to homebound citizens only. Menu for the week —

Monday: Sloppy Joes with homemade macaroni and cheese.

Tuesday: Cheesy cod, boiled parsley potatoes.

Wednesday: Pizza.

Home-delivered meals (prepared by DICSA – independent from above menu) —

Monday: Pancakes, sausage, hashbrowns, pears, yogurt.

Tuesday: Turkey-spinach-artichoke-rice casserole, wax beans, whole wheat bread with butter, cheesecake bites.

Wednesday: Big mac salad, cheesy breadstick, fresh cut-up melon.

Thursday: Barbecue chicken, baked beans, side salad, whole wheat dinner roll.

Dickinson-Iron Community Services Agency

DICSA

Iron Mountain

906-774-2256, ext. 230 or 235

This is a Meals on Wheels program only. Home-delivered meals only — call to make arrangements. Menu for the week —

Monday: Pancakes, sausage, hashbrowns, pears, yogurt.

Tuesday: Turkey-spinach-artichoke-rice casserole, wax beans, whole wheat bread with butter, cheesecake bites.

Wednesday: Big mac salad, cheesy breadstick, fresh cut-up melon.

Thursday: Barbecue chicken, baked beans, side salad, whole wheat dinner roll.

Friday: Vegetable pizza, low-fat cottage cheese, pineapple tidbits.

Note: All meals include a choice of skim milk, juice, or no beverage.

For more information, call Christine McMahon at 906-774-2256.

Crystal Lake Center

Iron Mountain

906-828-1776

Schedule for the week:

Monday: Les Artistes art club, noon to 4 p.m.; woodcarvers, starting at 9 a.m.

Tuesday: Cards — Pinochle and cribbage, noon to 4 p.m.; Happy Quilters, noon to 3 p.m.

Wednesday: Bingo, 1 p.m. to 3 p.m.; cards cost 25 cents with 10 games played

Thursday: Spinning Spools quilting, 9 a.m. to 2 p.m.

Friday: Cards — smear, noon to 4 p.m.

Felch Center

906-246-3559

Open for dine-in eating — call for serving times. Carryout meals also available.

Menu for the week —

Monday: Chili, cornbread, side salad.

Tuesday: Oven-fried chicken, mashed potatoes with gravy, Brussel sprouts, cheesecake.

Wednesday: Baked pork chops, mashed potatoes, peas, applesauce.

Note: All meals served with skim milk or juice.

Home-delivered meals —

Monday: Pancakes, sausage, hashbrowns, pears, yogurt.

Tuesday: Turkey-spinach-artichoke-rice casserole, wax beans, whole wheat bread with butter, cheesecake bites.

Wednesday: Big mac salad, cheesy breadstick, fresh cut-up melon.

Aging and Disability Resource Center

Florence County, Wis.

715-528-4890

Director: Tiffany White

Menu for the week —

Monday: Porcupine meatballs, mashed potatoes, beets, watermelon

Tuesday: Chicken fettuccine Alfredo, broccoli, fruit, cookies

Wednesday: Pulled pork on a bun, potato wedges, baked beans, creamy cucumbers, fruit, lemon pudding bars

Thursday: Turkey broccoli divan, rice pilaf, stewed tomatoes, fruit

Friday: Swiss steak, mashed potatoes, Brussel sprouts, fruited Jell-O

Note: All meals served with whole grain bread, butter and milk

Fence Center/Town Hall

715-336-2980 — RSVP for meal at 855-528-2372

Same as ADRC menu, served at noon on Wednesday only.

Florence Community Center/Town Hall

RSVP for meal at 715-528-4261

Open Monday through Thursday, serving at 11:30 a.m.

Reservations for a meal on site need to be made 48 hours in advance by calling the above number.

Tipler Town Hall

RSVP for meals at 715-674-2320

Same as ADRC menu, served at noon on second Thursday only.

Hillcrest Senior Dining Center, Aurora

RSVP for meals at 715-589-4491

Same as ADRC menu. Now open, serving at 11:30 a.m. Monday through Friday.

Hermansville Center

Coordinator: Barb Peters

906-498-7735

Center is open 9 a.m. to 3 p.m. Monday through Friday. Meals are served through the Menominee-Delta-Schoolcraft Community Action Agency in Escanaba. Meals-On-Wheels program is available for those who are homebound.

Monday: Barbecue pulled pork, hamburger bun, vegetable, oven potatoes, fruited yogurt.

Tuesday: Stuffed green peppers, carrots, fruit cup.

Wednesday: Congregate birthday party –Pork chop with cranberry sauce, boiled potatoes, country trio vegetable, pineapple upside down cake, dinner roll.

Thursday: Spaghetti, meat sauce, beets, Italian blend vegetables, whole wheat breadstick, fruit cup.

Friday: Turkey ala king over mashed potatoes, Key Largo blend vegetables, tropical fruit, whole wheat bread.

Iron River Center

906-265-6134

Salad bar begins at 11 a.m.; meal is served at 11:30 a.m. All meals are served with choice of skim milk or juice and fruit. Carryout meals also available. Menu for the week —

Tuesday: Garlic salmon linguine, steamed peas, whole wheat dinner roll.

Wednesday: Chicken Florentine casserole, buttered peas, baby carrots, dessert.

Thursday: Pancakes, sausage, hashbrowns, pears, yogurt, dessert.

Home-delivered meals —

Monday: Scalloped potatoes with ham, buttered corn, dinner roll, brownie.

Tuesday: Garlic salmon linguine, steamed peas, whole wheat dinner roll.

Wednesday: Chicken Florentine casserole, buttered peas, baby carrots.

Thursday: Pancakes, sausage, hashbrowns, pears, yogurt, dessert.

Niagara Senior Center/Café

715-251-1603

Dinner is served at noon Monday through Thursday. Reservations are required one day in advance. Suggested donation is $5 for those older than 60 and $11 for 60 and younger. Bingo played on most Wednesdays. Transportation is available.

Tuesday: Seasoned chicken breast, mixed vegetables, parsley buttered potatoes, pineapple, wheat roll.

Wednesday: Beef stroganoff, noodles, peas, warm applesauce, fresh orange.

Thursday: No information available.

The center will have bingo on Tuesdays and Wednesdays this month.

Norway Center

Director: Joyce Olesky

Head Cook: Brian Gutkowski 

906-563-8716

Dine-in eating begins at 11:15 a.m. Salad bar is available from 10:30 to 11 a.m. Takeout meals are available for pick-up from 11 to 11:30 a.m. Let staff know if planning to dine in or pick up.

Menu for the week —

Monday: Roast beef, mashed potatoes and gravy, vegetables.

Tuesday: Italian sausage roll-up, breadstick, vegetables.

Wednesday: Barbecue pulled pork sandwich, baked beans, coleslaw.

Thursday: Beef stroganoff, egg noodles, vegetable.

All meals include milk, juice, fruit, bread and dessert.

Birthdays and bingo on second Thursday.

Center activity schedule:

Mondays and Thursdays — Exercise at 10 a.m. and card bingo after the meal.

Monday through Thursday — Card game 101 from noon to 3 p.m. Call Joe at 906-563-5587 for information.

Tuesdays — Quilting and sewing.

Wednesdays — Ceramics and crocheting.

Last Monday of each month — Book club at 9 a.m.

Second Thursday of each month — Birthdays and bingo.

Sagola Center

906-542-3273

Dine-in meals served,.Salad bar opens at 11 a.m. and meal is served at 11:30 a.m. Carryout meals also available.

Menu for the week —

Tuesday: Chili, cornbread, side salad, cheesecake bites.

Wednesday: Salisbury steak, mashed potatoes with gravy, green beans, biscuit.

Thursday: Lasagna, green beans, garlic bread.

All meals served with an option of milk, juice or no beverage.

Home-delivered meals —

Monday: Pancakes, sausage, hashbrowns, pears, yogurt.

Tuesday: Turkey-spinach-artichoke-rice casserole, wax beans, whole wheat bread with butter, cheesecake bites.

Wednesday: Big mac salad, cheesy breadstick, fresh cut-up melon.