Hello, friends,

Do you get so-called S.A.D. (Seasonal Affective Disorder), too?

While I had a lot of experience with chronic depression in my teens and 20s, I hadn’t experienced the general malaise of the winter blues until I moved to Seattle… where we get an hour and a half less sunlight in the depths of winter than in my previous home of San Francisco. Through the years, I’ve found out that I’m not alone – this seems to be a common state for many folks I’ve met.

This year, “the sads”, as I affectionately call it, came for me early. The grief of losing our sweet cat, combined with most of the world news and my partner being required to go to work his government job and not be paid for well over a month now, has not helped the overall mood in our household.

So this is when and how I double down on choosing to both accept that this is what is AND leverage the power of choice to do something about it. The Serenity Prayer comes to mind, which is very yogic:

Grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.

Here are 9 practices I find useful for keeping myself psycho-emotionally afloat during the dark months of winter:

Get outside every day and expose my eyeballs to daylight – especially early in the day. Rain or shine. For me this is usually a walk, but it could also be bundling up and sitting and having coffee on a park bench. Good for your circadian rhythm, good for your nervous system.
Use a “happy light” for 15 minutes most mornings. This is the one I use, but there are many out there. If you’re considering one, do your homework so you don’t waste your money.
Move my body in some way, every day. In addition to yoga, I am a huge fan of Pilates, strength/resistance training (i.e., weights), living room dance breaks, and walking/hiking that gets my sweat on. There are countless ways that moving your body benefits your mind, but the endorphins alone are worth the time. Find a way to move that brings you joy – not a thing that starts with “should”!
Tend to good sleep hygiene. I allow myself more sleep, as I believe nature intends, this time of year. I try to get up and go to bed at nearly the same time every day year-round, weekdays or weekends, but during the winter I adjust those times by about half an hour to one hour for more sleep when possible.
Meditate. Sometimes it’s a nice long 20-minute sit, sometimes I only have time for 10 intentional breaths between clients. The time matters less than the frequency of checking in with myself and grounding as I go through my day. I’m a fan of Insight Timer, but if you want an app to support you, there are many out there now (which is awesome)!
Plan social time with friends. I bolster myself with a proven mental health support: time with loved ones. I love my people – and I feel uplifted by them! I’m an ambivert, so I need a balance of alone and social time – and that’s the key for me: a balance.
I take a vitamin D3+K2 supplement every day. If you’re considering this (or any other supplement), definitely talk to your doctor first to avoid any contraindications with other prescriptions or supplements.
Embrace the season. What are the rituals, activities, and delights of winter that you relish? I personally love the ambiance of our gas fireplace, baking holiday cookies from my childhood, snowshoeing in the mountains, treating myself to a rainy day spa day, and decorating a fresh Christmas tree. I seek indoor adventures that bring joy – for example, I love the color and creativity showcased at the Chihuly Garden & Glass museum (shown above) and try to go once each winter.
Plan things for the future that I can look forward to. I plan an annual “solitude retreat” for myself, a mid-winter weekend getaway with my partner, and ideally a trip to see my Midwest family in the coming year. It’s also a time when I like to dream up next year’s yoga event and workshop ideas.

These are just a few of the things that not only help me get through – but actually enjoy! – the short, dark days of the year. What are some of your practices and ideas? I always love hearing from you!

Winter is coming,
Nicole

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Nicole Bratt Yoga