This is a challenging season for many. Feeling tired, slow, or relatively unproductive. Sadness sneaking in more frequently. It can be harder to navigate toward pleasant feelings than it seems to be with warmer weather and longer days, especially with other social and political stressors and isolations that countless people experience. Whether it’s the darkness, frigid temperatures, frequent rain, mixed feelings about the holidays, or any other variety of seasonal circumstances, it’s often hard to know what to do. It’s hard not to doubt that we will feel this way forever.
How will we make it through the darkest days to see the brightest? That’s not an easy answer. Like with most things related to our individual health, we heal through different practices. In the garden, we protect the soil and good bugs from the harsh conditions of winter with things like cover crops, hoop houses or wood chips. And like the soil, we must protect ourselves with strategic tactics and nourishing moments. Regardless of which we choose, there are many commonalities among the remedies that sooth our aching bodies and bring peace to our hearts. When we don’t know which will work best for us and our circumstances, the only way to is to try, with curiosity, creativity, and a desire to find a spark in the night.
We may think it is unique to us, or that there is something wrong with us for the way we can feel this time of year. Truth is, there are many biological and chemical factors that play into it. For instance, we know that we are provided vitamin D from the sun. More specifically, when we are exposed to ultraviolet B (UVB) rays, it creates vitamin D from cholesterol cells in our skin. Our body then goes on to use it for calcium and phosphorous absorption, keeping our bones strong and healthy. (1,2)
Not only that, but vitamin D activates genes responsible for regulating our immune system and releasing neurotransmitters like serotonin (the main hormone that helps stabilize our moods and promote happy feelings). So, naturally, lower levels of sunlight during the day can have us feeling less consistently happy than we might like. Longer nights also have our brains producing more melatonin, making us naturally much more tired. If it weren’t for artificial light keeping us up to consistently later times, we would likely be falling asleep earlier and waking later, along with the sun. (3,4)
Understanding aspects of our natural processes like these can help us feel more calm about the ebb and flow of seasonality.
One of the first things to think about when searching for relief is to ensure daily vitamin D requirements are being met. Recommendations are 400IU for infants, 600IU for adults under 70, and 800IU for adults over the age of 70. Of course, getting it from the sun would be best, but that isn’t always possible, especially for those living in areas farther from the equator. Either way, getting outside is still very important. Fresh air, connecting with nature, and possibly soaking up some overcast rays couldn’t hurt! Since that likely won’t be enough, the next option is to get it from our diet. The richest sources of vitamin D are fish, cow, liver, cheese, egg yolks, certain mushrooms, and fortified foods like orange juice, plant milks, and cereal. Since many of us have no desire to eat the animal sources, leaving fewer options. Mushrooms like shitake and Portobello are amazing sources of vitamin D because they produce it in a similar way to us, with a chemical called ergosterol reacting with the sun the way cholesterol does. (5,6)
It’s a fascinating topic that is worth continued research!
So, what to do when these aren’t enough, or don’t work for you? You guessed it – supplement! There is no shame in providing yourself with this kind of assistance when it comes to meeting your body’s needs. Growing up, it was often recommended by healthcare providers and mental health specialists to take vitamin D in winter, and sometimes all year round. Again, depending on where you live, how you eat, and how your own individual vitamin D levels affect you.
Another interesting way to feel better is to use sun lamps like a HappyLight. While it’s debatable on whether or not they provide the body with sufficient vitamin D, light therapy in the darker months can be helpful to boost mood, increase energy levels, and even out sleeping patterns. I purchased one several years ago when I was working graveyard and wanted to try to keep my schedule the same on my days off. It was still a challenge staying up until 4-6am, but it was helpful for a majority of the night. A couple years later, I realized it would be a helpful tool to get up on time when I had to wake up at 6am for work in the winter months. I plugged it in to an outlet timer and set it to turn on 5-10 minutes before my alarm, to make waking up a little easier. (7)
In addition to getting vitamin D levels in check, there are countless ways to increase joy in the smaller moments throughout the season.
Give in to your desire to rest
In my opinion, this is one of the most important ways to make it through the season. Fighting against what our body is asking of us can be very detrimental to our overall health. The feelings that come along with being less productive in the slower months can be brutal! Comparing ourselves to others and putting off our personal needs to please those around us has a way of making this time of year that much darker. It’s ok to sit with tough emotions and process them at whatever pace feels comfortable. It’s ok to feel how you do, without shame. Embrace your self for all that you are, not just the parts that you or others view as the “good” parts. Remember, your worth is not based on those things. Your worth is based on the love inside you and knowing for yourself what you need as the seasons change. If you need more rest, take it! Give in to your need to recharge in the calm of the colder months, and remind yourself that not only is it ok, but it’s absolutely exactly where you need to be.
Eat a nutritious meal
This is an easy way to bring a little more love into your day. Providing nutrients is easily one of the best ways to support your body with the building blocks it needs to help you thrive. This time of year, comfort foods are a lovely way to enjoy ourselves. If you need more comfort food, make it! It’s nice to order out on occasion, but I really enjoy putting together some food that triggers the warm fuzzy feelings that are so comforting to me, and adding a whole-food spin, or making a couple nutrient-dense sides to go along with it. There is no point in adhering to a strict diet, especially if is a particularly challenging time of year. Enjoy your favorites with a little added mindfulness to nourish your body and soul.
Exercise & Stretch
Another biologically- and chemically-charged activity to shed some of the cold and stagnant energy. Moving to warm us up from the inside and loosen tight aching muscles and joints is a game changer! This helps pump oxygenated blood through some areas of our body that might not be getting what they need, supporting them in being strong and healthy.
Did you know that when we demand more oxygen and blood to organs like our heart, new blood vessels are created to help meet that demand? It’s a beautiful mechanism that can help mitigate the risks of coronary heart disease and other artery-related health conditions. It doesn’t take much of an increase in activity to make it happen – breaking a sweat, increasing our heart rate, and heavier breathing – and what it takes to get there is relative to the individual.
Another interesting fact is that fat molecules are not “burned”. They are converted into water and carbon dioxide – sweat/urine and exhalation. (8) Again, breaking a sweat and breathing heavy is a great way to help cleanse the body, move stagnant energy, maintain or increase strength and mobility, and much more.
Snuggle up with tea and a movie
Need more down time? Get creative! Watch a movie with a friend, loved one, furry companion, or solo. Enjoying a cup of tea and maybe a bowl of popcorn with fun seasonings. Light a fire if you have a fireplace, or cozy up with a big blanket. If you’re feeling really creative, turn your living room into a blanket fort for added comfort.
Jump in some cold natural water
If you’ve rested, feel nourished, and had plenty of cozy time, maybe it’s time to get out of your comfort zone and awaken your senses! This can be combined with exercise, as some places you might want to jump into water may be off a hiking trail or near a park with plenty of walking trails. Maybe it’s within walking, running, or biking distance from where you live. There is nothing quite like jumping into water that is cold enough to have you scared to take the plunge. I used to fear that the water would be too cold and that I’d get hypothermia or catch a cold. Depending on the temperature of the water, any potential health conditions, and your experience going for it, it is safe to submerge for a quick moment all the way up to even 20 minutes! It’s like a full-body ice pack to help sooth aching muscles and general inflammation. Cooling the body this way helps stimulate the immune system and stress response, preparing our cells for changing conditions. It warms us up from the inside, with adrenalin pumping through your veins. Awakening the senses in our skin can also help increase serotonin levels. Once the dip is over, warm layers are back on, the feeling of exhilaration and excitement for such an adventure lingers and helps refocus what is important. It’s fun to know that even in the colder months, we can connect with nature in a meaningful and nourishing way, rather than feeling obligated to stay indoors until the sun comes back out in the spring.
Keep in mind, those with heart conditions or weaker immune systems should take caution or check with healthcare providers beforehand, as a shock to the system like this can be risky.
Work on a project
Whether it’s one you’ve been waiting to start for months, or one you started years ago that you haven’t quite had the motivation or time to complete, getting busy with a worthwhile activity like a hobby or project can be very fulfilling and help pass the time. Heck, it can even be as simple as organizing the kitchen cabinets, drawing a picture, making home-made cards for loved ones. Whatever your imagination can come up with, if it brings you joy, give it a go and see how you feel. If nothing else, getting something off the to-do list will give a feeling of accomplishment and brighten the mood.
Take a hot bath or shower
Self-care in its most basic form is always a winner. Lighting a candle, playing some music, using soap with your favorite scents, and imagining washing away any thoughts or feelings that don’t serve you anymore is priceless. It doesn’t even have to be that fancy, whatever feels nice for you is all that matters.
Help those in need
In the same way we may need support this time of year, many others do as well. As part of your healing, and the healing of our communities, it is important to give a helping hand. Volunteering at local shelters, the food bank, community organizations, and other places. Even giving away items we don’t need directly to those in need rather than donating them to store that charges money for them. There are many ways to reach out! Giving is a huge part of what it means to be compassionate and loving creatures. Having empathy and selflessness reminds us that we really are all in this together, and when we love ourselves and others, there is hope for a brighter day.
What are your favorite ways to curb the gloomy season?
Get the conversation started!
Comment your thoughts and feelings.
Share with those who may be interested in some tips for the season!
Subscribe to my email list to be the first to know when new blog are posted, as well as upcoming workshops and programs!
– Laura
laura@heartcenteredholistic.com
