While it's not yet officially winter, it's certainly starting to feel like it with the leaves off of the trees, frost on the ground, darkness, and cold to the bone weather upon us. Many have started to feel the impact of this change on their moods, which is known as seasonal affective disorder (SAD). Common symptoms include: depression, overeating, sleep changes, irritability, and self isolating. The sun lifts us up so much and sometimes we don't realize how much until we see her less! So in this newsletter I offer up a 5 tips (or reminders) on how to beat back these winter blues.
1) Thanksgiving, an expression of gratitude, is a great elixir for the blues. I am daily thankful to be in alignment with my calling to support people on their health and healing journeys and grateful for you, my amazing patients and for the practice that I have been able to build with all of your support! When I am having a challenging day or drop into a pattern of "stinking thinking" I like to remind myself of three good things that happened that day that I am grateful to God for. The simple three good things practice is easy to implement and a surprisingly effective way to get back into a state of peaceful alignment.
2) Light! Specifically shining a 10,000 Lux white light box toward ones face, so the light is hitting the eyes from the side, for 10 to 30 minutes every morning is a wonderful, natural way to increase those mood boosting neurotransmitters, serotonin and dopamine. Some of my patients find using a sunrise alarm clock, which is a type of light that is connected to an alarm clock and stimulates the sunrise to help wake you up, also helpful.
3) Keep it Moving. With it being so dark out many of us literally might arrive to work when it's dark and then leave when it's dark. If you can carve out time for a walk, even a short 15 minute walk outside at mid-day has been shown to be as effective as light therapy for seasonal mood support. Aiming for regular cardiovascular exercise and strength training also has significant benefits for the mood and overall health.
4) Build Community! Many people are suffering from loneliness, an epidemic that was only made worse during the pandemic. Faith communities, gym/ sporting groups, dance groups, coral groups, and Meet-up groups all can provide opportunities to build community. Volunteering can also be a great way to build meaningful connections - Loudoun Cares is a local non-profit organization that helps to connect Loudoun County residents to volunteer opportunities. Additionally, this article from Green America offers several other suggestions on how to build community - including time banks - which is an interesting, modernized version of the barter system, where members receive and exchange each others time and talents.
5) Have a Cup of Tea. My favorite mood boosting tea is tulsi or holy basil. But there are many others such as chamomile, lavender, and lemon balm that can help calm the nervous system and boost our moods. The ritual of having a cup of tea is calming in and of itself.
If your symptoms are so severe that they are impacting your ability to live a normal life, please seek out care from your primary care provider. I am here to help too. Naturopathic and East Asian Medicine - including herbal medicine and acupuncture - have so much to offer for support! Reach out to me on the form below to learn more about my healing practice.