Navigating the Darkness of Winter

[Phil Goodman]

It never really bothered me when I was younger, but when I got into adulthood there have been some years when winter has taken me to some pretty dark places(no pun intended). I know in today’s society we like to put a label on things(unfortunately often with the intention of selling a pill or other “cure”), but I guess Seasonal Affective Disorder is as good a term as any to call the some of the mental effects winter can have on people. There’s a reason that depression and even suicides are always highest at that time of year, and it goes beyond the often-used explanation of stress and loneliness of holidays, though I’d say that does play a role for many. And for me I’ve noticed that an occasional round of depression is often kicked off and fueled by a mourning of good times, so I think that’s a part of it too as we reflect back on all the great times that have come and gone over the years. But there are definitely some ways to combat the effects. I stumbled across this podcast last year, and I think he makes some great points that I’d come to realize on my own over the years. There is a season for everything, and I think we’ve evolved to experience the ebbs and flows of the sun and seasons throughout the year. This offers some good input on good habits and rituals to make the most of the darker times of the year.

Podcast #856: Befriending Winter

Some people dread winter with its cold weather, long dark nights, and the downcast mood these elements often induce. But my guest would say it’s possible to befriend winter, and truly enjoy the rhythms and opportunities that are unique to this season. Micah Mortali is the founder of the Kripalu...

www.artofmanliness.com

Some people dread winter with its cold weather, long dark nights, and the downcast mood these elements often induce.

But my guest would say it’s possible to befriend winter, and truly enjoy the rhythms and opportunities that are unique to this season.

Micah Mortali is the founder of the Kripalu School of Mindful Outdoor Leadership and an instructor and retreat leader who uses the teaching of ancestral skills to help people develop greater mindfulness and connection with nature. Today on the show, Micah explains why we should consider winter “the night of the year” and how befriending the season involves aligning yourself with its call toward rest and reflection. We first discuss exploring the outdoor world during winter and how learning survival skills like shelter building and animal tracking can help you spend more time in nature, restore your sense of well-being, and simply feel more alive. In the second half of our conversation, we talk about how to improve your interior life during winter, both in the literal sense of making your house more cozy and in the metaphorical sense of turning inward. Micah explains why you should spend one night a week pretending you live off the grid, embrace the power of firelight, and may want to wait until March to make your New Year’s resolutions. We end our conversation with why you might want to read The Road this winter.

 

[Phil Goodman]

Other things I’ve incorporated over the years that have helped me.

Sun lamps - as soon as daylight savings time ends I start my mornings by getting 10-15 minutes in front of a sun lamp, usually reading a good book or article to keep my mind sharp and focused. It helps with circadian rhythm and increase of dopamine, which is a big help this time of year

Maintain gym routine - it’s easy to get off track when it’s freezing cold in the mornings and your body is telling you to stay in your warm bed(on top of what is often a busier time of year which can result in missed gym time). Besides the obvious benefits of a good workout routine(as good or better than SSRIs), it keeps you from feeling like you’re going backwards.

Enjoy the great food without going overboard - poor diet resulting in inflammation is a huge factor in increases in depression. It’s crucial to make sure you aren’t going off the rails in this aspect to avoid feeling worse, and as with above it helps avoid the feeling of going backwards.

Vitamin D supplementation - as soon as spring rolls around I don’t need it, but if there is going to be more than a few days in a row of not getting adequate time outside with skin exposed to sunlight I make sure to add vitamin d to my stack. I’ve found that liquid vitamin D is far superior to any other form, though you have to be careful not to get too much as it builds up over time unlike most vitamins(all water-soluble vitamins), and a little goes a long way.



Honestly just those three alone will provide great results for most people, and I strongly believe falling off in all three of those areas(worse sleep/less sunlight, lack of exercise, and lack of vitamin d) account for a lot of the issues people experience during the darker times of year. And as mentioned in the podcast, making friends with the season and appreciating the time for reflection it provides can help as well. I’m sure there are others I’m forgetting at the moment, but the ones mentioned so far are probably the most important. I’d be interested to hear from others about the habits that have helped over the years for you though.