Who is she and how do I deal?
Photo credit: Siviwe Kapteyn on Unsplash
It’s been a year. Viral pandemic, attack against Black lives, families separated at the border, election year — the list goes on. And even with all of those things (and more) in mind, we’re approaching the part of the year where in many geographical locations, things will get grey, and cold — quickly. Many talk about the winter blues or seasonal affective disorder (SAD) in a familiar way. Many of us know her . . . but what is seasonal affective disorder really and what can we do to nurture our bodies and spirits in the midst of it all?
About Seasonal Affective Disorder
Seasonal affective disorder is described as a low mental, emotional, physical, and even spiritual state typically felt during the fall and winter months. Those who have experienced seasonal affective disorder usually note the following:
Increased fatigue, loss of energy, drowsiness
Sadness
Feelings of worthlessness
Unhealthy change in eating habits (not eating, uncomfortably bingeing, etc.)
Overall depressive feelings
For more information about SAD symptoms, click here.
Even if you don’t find it helpful to identify with or explore SAD further, there are many components that go into our holistic state of wellness in the fall and winter months. Many experience vitamin D deficiency due to a lessened exposure to the sun as the seasons get darker and colder.
Vitamin D, or “the sun vitamin,” is most readily absorbed through the skin when exposed to the sun. (Make sure you’re still using sunscreen throughout the year, though!) It is necessary for overall healthy growth and development, but is also linked to a variety of body functions we need to thrive as human beings.
Vitamin D deficiency is experienced globally by over a million people. When the body has less vitamin D than it needs, this lack can be linked to other health conditions such as chronic fatigue, diabetes, poor bone health, high blood pressure, a weakened immune system weakening, and depression.
In the storm of a viral pandemic with temperatures gradually lowering, you can see how this might be a problem. If vitamin D is tied to our immune system and our mental/emotional state, then months when we have little access to sunlight could be a direct hit against that. And if the goal is to support your holistic wellness throughout the entire year, sometimes a little internal housekeeping is necessary. Here’s what I do:
1. Take a vitamin D supplement
Usually I am not one to promote the idea of taking a bunch of vitamins to receive nutrient supplementation, because vitamins and nutrients are much better absorbed when we get them from our diets, but for the purpose of combating deficiency, I take vitamin D3 once every three days to support my body’s vitamin D levels throughout the winter months.
2. Incorporate, or increase adaptogens in your routine
Adaptogens are the body’s good libra friend — they’re always trying to balance out the energy. They regulate hormones such as cortisol, the stress hormone, to bring homeostasis (read: balance) to the system. They also have neuroprotective (read: brain supportive), anti-depressive, anti-fatigue, and other properties which support the effects of the winter blues (4). One of my favorite adaptogens is ashwagandha, an herb that comes from the Indian Ayurvedic medical practice. There has been some research comparing ashwagandha to the drug lorazepam, which is an anxiety medication (5).
3. Invite movement regularly
The weather gets frigid where I live, in Chicago, and eventually, my long walks with the pups will shorten to just fast enough for them to safely relieve themselves, but if I’m not walking as an intentional step towards movement, I’m incorporating other movement practices like yoga — I’ve been loving the Kemetic yoga practice, dancing, and home workouts. This not only supports the immune system but also boosts mood and invites endorphins (hormones that are secreted in the brain and nervous system) which are important for us to experience pleasure.
4. Meditate, journal, divine
Colder months can also be difficult for me because my well-being is deeply rooted in nature. I receive a lot of joy from sitting under my favorite trees, sky- or stargazing, hiking, being by the water. It can get lonely when I feel separated from Mama Earth. It helps to double down on the spiritual and emotional practices that ground me and raise my vibration, such as meditation, journaling, hanging out with my ancestors at my altar, etc.
5. Try therapy (or therapy-adjacent resources)
I will sing praises over my therapist any day. They’ve helped me focus on myself in a way that feels deeply supportive and beneficial to my overall state of wellbeing. Unfortunately, we still live in a system that views health as a luxury leaving therapy inaccessible to many. Check out this post for alternatives to therapy and/or additional support.
The Bottom Line
Let’s be real, regardless of where you are in the world, the winter can be difficult. Holiday season is a notedly stressful time of the year for many, and if you’re like me, seeing our lush nature friends wither and enter their hibernation period can be tough. When this happens, it helps me to remind myself that change is necessary, that feelings are teachers, and that I have some practices and rituals in my tool kit to ground and keep me. And when those less-than-fun feelings start to flow, I’ll hold myself through them in grace and compassion as a part of my experience. Because it's okay not to be okay, even with all of the shiny tools to help you get there.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3991026/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/
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