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As nights get longer and barren trees stare at you as you walk outside, a certain melancholy sets in this time of the year. Changing seasons trigger a dip in mood, energy, enthusiasm, and overall well-being. You tend to feel melancholic, and nothing seems to cheer you up. And now science confirms you are not alone in feeling this way.
It could be that you’re experiencing Seasonal Affective Disorder (SAD), a mental condition that is much more than your usual ‘winter blues.’
SAD is a type of depression that affects you during the fall and winter months. As the sun shows up less, sunlight is scarce. When sunlight exposure decreases, your body reduces the release of serotonin, the resident mood booster. When this balance is offset, it can lead to the characteristic symptoms of SAD.
While you may not have heard much about it, SAD has been around for decades, and its effects can be quite serious if left unaddressed.
While anyone can experience SAD, it most commonly occurs in places where the winters are long and the days are short—think northern Europe, Canada, and parts of the US. Women are more likely to be diagnosed with SAD, but it often appears in young adults too.
So, what happens when SAD decides to crash your mood party? Brace yourselves for a group of characters you wouldn’t invite to any party: low energy, excessive sleepiness, an insatiable craving for carbs (hello, comfort food!), and general feelings of mehs and blahs. Social withdrawal, difficulty concentrating, and even thoughts of worthlessness also accompany this unwelcome entourage.
SAD brings about a weird state of mental fog. You feel drained, energy levels plummet, motivation fades, simple daily tasks can feel overwhelming, and lethargy takes over.
Surprisingly, SAD doesn’t always fade once spring arrives. If untreated, it can linger and potentially be harmful as it progresses, and this is why it’s important to recognize and treat it head-on.
Fortunately, there are ways to manage and reduce its impact—and one effective approach is yoga.
Yoga is an ancient practice and is an excellent way to help improve your mood and energy levels. It comes with the gifts of deep breathing, mindful movement, and gentle stretches to help improve blood flow and reach for that inner source of sunshine.
Here are five yoga poses to brighten up those dreary days.
Picture this, your chest and upper body are similar to a sealed room. Upward-facing dog feels like you’re opening the windows wide to let fresh air and sunlight inside. Not only is this pose refreshing to your body, but it helps your mind by boosting it, making you feel more active.
This pose feels like a warm blanket on a snowy day. It’s soothing and relaxing to the body and head, and keeps one centered. It’s akin to giving some rest to the mind particularly when you are feeling weary and sluggish.
We liken this pose to your best friend’s warm embrace on a day you’re down and out. Warm and pleasant, Balasana can be useful in improving feelings when you’re nervous or low. It also helps relax the muscles and connective tissue on the upper back, neck, and shoulders, which normally tend to be tense, especially in the winter.
Bridge Pose (Setu Bandhasana) boosts mood and energy by promoting relaxation, reducing stress, and relieving tension in the body. This pose stimulates deep breathing, which calms the nervous system and enhances mental clarity, leaving you refreshed and more focused. By increasing circulation to the spine and brain, it reduces fatigue and naturally elevates energy levels. Additionally, the gentle backbend stimulates the thyroid and adrenal glands, helping to balance hormones and promote feelings of joy, openness, and confidence. Together, these effects make Bridge Pose a powerful practice for improving overall mood and well-being.
This gentle variation of the Cobra Pose is incredible for days when you don’t have the energy to do anything physically demanding. The sphinx pose stretches usually inactive muscles while stimulating the kidneys, which, in yogic wisdom, are the organs associated with energy and inner willpower. Blood circulation in the body is also improved, as your heart and lungs span and expand, allowing you to breathe deeply with calmness.
While yoga can play a powerful role in alleviating the symptoms of SAD, there are other things you can do to stay on top of your mental health through the winter months. Here are some tips to keep your mood buoyant:
SAD can feel like a heavy cloud hanging over the colder months, but you have more power over it than you think. Mitigate the effects of SAD and emerge on the other side feeling more balanced and energized, and maybe even find some joy in those cozy, quieter days.