Dealing with the long dark days of Winter

 

Dealing with the long dark days of Winter I don’t know about you, but my husband Sandy and I repeat the following on a loop the minute the clock changes signal that we are moving into the winter season. This conversation occurs almost daily. “It feels later” “I hate how dark it is” “Is it bedtime yet?” Seasonal affective disorder is a real thing. People with a history of any mood disorders are the most at risk, but anyone can be impacted by some form of seasonal ‘blahs’. Latitude can be a significant predictor of winter blues because it directly impacts the amount of sunshine that you are exposed to. The further north you live, the more likely you are to feel the effects of the decreased hours of daylight. While classic depression symptoms are often characterized by poor appetite and insomnia, seasonal affective disorder (SAD) is the opposite. It mirrors hibernation and tends to have people both eating and sleeping more. Carbs and a nap, sound familiar? Chinese Medicine and Winter I have always been intrigued when it comes to Traditional Chinese Medicine and its approach to the changing seasons. TCM believes that by harmonizing oneself with the seasons, rather than fighting them, you can stay healthier. There are several key factors: Warm/cooked food. It is important to limit intake of cold and raw foods. Instead double down on nourishing soups and stews. Incorporating spices like cinnamon, ginger, cloves and turmeric can add warmth and comfort. One of my best friends, Anita, who is an acupuncturist in the Denver area, adds that if you are hooked on smoothies consider defrosting any frozen ingredients the night before. Drain well in the morning before adding the blender. Consider adding some of those warming spices to the smoothie. For a list of beneficial foods, as well as more information about Chinese medicine, check out Dr Den’s blog post here. Hunker down and stay warm. As Dr Den Says, take particular care to keep your neck, shoulders, low back and feet warm. Foot soaks can be a really nice way to relax the mind and warm up the body during the coldest months of the year. Soaking feet can be a fun and relaxing family activity! Aside from the footbath, there are lots of microwavable heating packs that you can toss over your shoulders. Turn attention inward Find some creative activities that you can do indoors. This is also a great time to find a new relaxing hobby and to learn how to meditate. For as long as I can remember Sandy and I have been talking about learning how to paint in the style of Bob Ross and his Joy of Painting. Maybe this winter we will finally invest in some easels and some oil paints and see if we can follow directions. Slow down Exercise is very important, but gentle ways to move your body, such as yoga, or walking are better than pushing yourself with extreme aerobics. Give yourself permission to have a “do nothing’ day once in a while. Hygge Across the globe from China, in Scandinavia where they also have long winter nights, they have the concept of Hygge. Hygge is about creating a cozy and serene environment. It also focuses on slowing down, being present in the moment and connecting with loved ones. I notice quite a bit of overlap between that and TCM. To create your nest Use soothing low lights. Break out the candles that have a scent that appeals to you Invest in some soft, snuggly throws and blankets for the couch Put on music that elevates your mood. Make a winter playlist Keep a gratitude journal that helps keep you focused on feeling cozy, rather than the cold drizzle outside If you are using your fireplace, make sure your chimney has been cleaned recently. You don’t want to find out the squirrels have built a nest in there. Also check the air quality to make sure it isn’t a ‘spare the air’ day. Boosting your immune system Just like animals load up on calories and fat before heading into hibernation, we also need to be aware of bolstering our reserves. Dr. Anita adds that we should ignore our tendency to start a diet on January 1. By all means eating healthy foods is great, but wait until Spring to do that cleanse. If you are open to acupuncture or chiropractor, book a session to give a boost to your immune systems! Make sure you have a clean working humidifier, elderberry, zinc and manuka honey on hand in case you end up catching one of the classic viruses that tend to make the rounds during this time of year. There is a connection between mood and Vitamin D. It is tough to get enough from a standard diet and even more challenging to get it from the sunlight in the wintertime. I strongly recommend taking a supplement. Moisturize!!! I know that this isn’t directly related to your immune system, but lots of folks suffer from very dry skin in the winter time and that can lead to itching and eczema flare ups. Action plan for treating SAD Even though it feels tempting, try not to let yourself sleep for longer than 8.5/9 hours. Try to get on a schedule that maximizes the daylight. Usually this means waking up early. At the very least raise the shades and let some light into your room. Getting more light is essential! If you don’t have natural light, there are good artificial light options My sister Amy lived in Alaska for many years and absolutely relied on her alarm clock that gradually lit up the room in the morning. She also made sure to get outside for a daily walk around lunchtime and felt that that made a huge difference. Her sweet big doggie Tenaya, made sure that the walk happened, regardless of the weather. If you are really in a dark place, (pun intended) and none of the above suggestions are feeling helpful, it is absolutely worth checking in with a therapist. There should be NO stigma associated with getting support for your mental health. Some folks will benefit from antidepressants. Hoping that you all can lean into the coziness of the season.