I love autumn: the crispy leaves, the brilliant blue skies, pumpkins, apple everything (cider, donuts, pie - what’s not to like?), chilly mornings and evenings, cozy sweaters, soup season, Halloween candy…and that’s about where it ends. There is so much to love about this time of year and the changing of seasons, and yet I definitely have some seasonal blues.
While some people find themselves thriving in the grey skies and dark mornings, others, like me, firmly do not. I have found it easy to grumble about the weather and the pitch-black-at-8-am-mornings, but often times I find the way I relate to this time of year can make it worse. This year, I’m all for embracing this season, the contraction of the Northern Hemisphere into deep, dark, rest. Much of life is made up of the contraction and expansion cycle - the in breath and the out breath, the summer and the winter, the light and the dark. Resisting the contraction does not, in fact, make the contraction go away. Instead, it can just make us feel worse.
This is very true in our personal experiences as well. It is natural, normal, and expected to go through times when you don’t feel fully yourself. Maybe you’re sad, angry, unsettled, or just going through a hard time. Often time we pressure ourselves to make these “bad” feelings go away so that we can get back to our bright, cheery selves that everyone expects from us. But by trying to force those feelings away, they can actually intensify.
Think about the last time you felt upset - if a friend came in and said hey, get over it, what do you have to be so sad about! Would you feel better, worse, or the same? I know for me, I’d feel worse, because I’d feel like my own emotions and experiences were invalid. Just by allowing the emotions to be present and acknowledging that they are real and valid can actually allow those emotions to move through with more ease. It can feel scary sometimes, like if we let ourselves touch those hard emotions, they’ll never stop. Don’t be afraid to reach out for support from a friend or a good therapist - you deserve to feel supported through whatever experiences you may be holding.
That being said, let’s talk about how to lean into the contraction of winter but still support ourselves to feel within our window of tolerance.
Get outside and get some Vitamin D. No matter how cold it is, I will bundle up and get some fresh air. There’s no bad weather - only bad gear! Studies have shown that about 15-20 minutes of sunshine each day can give your body the amount of Vitamin D it needs. Vitamin D is known as the “sunshine vitamin.” If you can’t get outside, consider a light box for use indoors - I also love love love using a sunrise/sunset alarm clock.
Get moving! I have found that for me (and many others), the act of moving my body dramatically improves my mental, emotional, and physical well-being. On the mental side of things, when we exercise, our body releases more neurotransmitters, including dopamine, endorphins, and endocannabinoids. These can be referred to as “happy” hormones because they can trigger a positive feeling in your body, reduce pain, and increase feelings of well-being. Bonus: movement can improve your sleep and reduce anxiety as well.
Anchor even more deeply into glimmers. Since I can’t hibernate during the cold months, I can spend that extra little moment of noticing a pleasant moment, feeling my nervous system settle, and taking a breath. I made this sketch to remind myself that happiness can be found in the darkest of places, if only we remember to turn on the light (thanks, Dumbledore) - even from a simple breakfast.
Fuel and hydrate your body in whatever way you can - meet yourself where you are! Adding in some nutrient-dense foods that include our pal, Vitamin D, and omega-3 fatty acids can support our bodies and minds during this season. Personally, I have gone into soup mode and love creating different soups each week that also up my veggie intake. Alongside that, I’m drinking hot tea and water all day. Try not to create pressure on yourself to create a perfect meal but instead see what you can add to what you’re already doing (like a piece of fruit with your coffee!).
Negotiate a routine that feels supportive. For many of us, this is kind of a “duh” as we don’t have the option to neglect all of our responsibilities! However, having a routine that feels good can help to alleviate seasonal depression symptoms such as tiredness. Again - this isn’t to try to create more pressure on you, so considering a tiny change (a tiny spark!) like setting a glass of water on your bedside table so you have it to drink when you wake up - that can be a place to start.
Find more connection! It’s so easy to want to stay inside and hibernate under the warm blankets (which is fine!), AND it’s important to maintain connections to others in your life. Maybe that looks like a book club with friends (and if it’s virtual, you can still stay under those covers in your cozies). Perhaps it means meeting a friend or family member for a coffee and a walk. However you connect to those around you, keep those connections strong in these colder, darker months to decrease feelings of loneliness and isolation.
Remember, it’s okay if this time of year isn’t your favorite. You don’t have to try to force yourself into loving it. Instead, you can use it as an opportunity to show up for yourself and take care of yourself in whatever way feels possible for you right now.
Feel free to join me on TikTok, Instagram, or YouTube where I share more ideas about how to show up for ourselves! Don’t forget to check out my Instagram stories today (and all Fridays) to share your glimmers (tiny sparks in your day that bring a sense of joy, wellness, and connectedness). I would love to hear from you. Wishing you a light-filled week ahead!
Sending tiny sparks of wellness your way,
Trisha
~On my TikTok, I’m chatting about trying new things (and self-protective responses).
~I got my first fall CSA (community supported agriculture) box the other day. I took some of the ingredients and made Smitten Kitchen’s roast chicken with schmaltzy cabbage. It was delish!
~I’m reflecting on this graphic from Morgan Harper Nichols on Instagram. It definitely gives me tiny sparks/glimmer vibes!