It’s the time of year when days are short and sunlight is at an all time low. No wonder then that seasonal affective disorder, SAD, increasingly affects many of us as a result of reduced sunlight, darker days & endless grey vistas. SAD was first defined in 1984 by Rosenthal as “recurrent depressions that occur annually at the same time each year”. Sound familiar? Symptoms include fatigue, lethargy, weight gan and hypersomnia (wanting to sleep all of the time). Nature based strategies offer a roadmap to navigate chilly winter months. What’s more, mindful rewilding can help us to achieve that elusive winter dopamine hit.
Winter blues & Nature
Our brain’s operating system is affected by environmental cues and seasonal changes. It’s a winter blues thing that we’ve come to accept. These changes caused by lack of exposure to light are thought to affect melatonin levels produced in the body. In turn, that creates abnormalities in the brain’s neurotransmitters, including dopamine, serotonin and norepinephrine, the chemical messengers involved with mood, sleep and pleasure. In winter, dopamine levels plummet. Persistent, recurring episodes of depression in winter are known as SAD. Spring brings hope and remission. But what to do in those grinding, grey, SAD months?
Mindfulness in Nature: Rewilding, SAD & Dopamine
How can mindful rewilding help? Our ancestors spent much of their time in the natural world; hunting, gathering, working to create tools and well, just hanging out. They were connected to the natural world in a way which most of us, apart from surviving indigenous communities, have long since forgotten. Researchers are discovering what they knew instinctively. We are part of the natural world. We’re not separate from it. That’s where rewilding, SAD & dopamine come in. Mindful rewilding provides an opportunity for us to spend time in nature and reconnect with our innate indigenosity.
Rewilding, SAD & dopamine
We know that time in nature is good for us, but sometimes when the mercury falls, we just need a nudge. One of the most effective ways to increase mood stabilising dopamine is to spend time outdoors. We’ve curated a list of the most effective ways to create a nature lover’s high.
Mindfulness in Nature Strategies to Manage SAD
Here are our top science backed tips to mindfully rewild this winter.
- When you can, spend time each morning outside. Just being in nature alleviates stress and anxiety. Early morning winter sun is restorative. It can increase levels of vitamin D, regulate mood and support our immune system. It’s our favourite way to begin the day.
- Can’t make it outside? open a window and pull up a chair. Grab a mug of hot stuff and take 5 mins to soak up the dawn chorus. Yup, even just listening to birds Research funded by The National Trust found that listening to birdsong helped relaxation more than a meditation app.
- Being outside in natural light can help to naturally regulate and restore our circadian rhythm. It’s our internal clock and linked to sleep cycles. Walk the last stop of your commute, cut through a park or cycle instead of driving to increase the amount of time your body soaks up natural daylight.
- Set an intention of practicing mindfulness in nature. Our free mindfulness in nature resources will help to keep you focused.
- Found something exquisite in nature? Keep a gratitude journal. Researchers at Penn University found regular gratitude journalling reduces stress and depression.
- Walk in a park, forest or around your garden if you have one. Embrace the ancient Japanese art of Shinrin Yoko. Absorb the magic of the forest as you imbibe the powerful phytoncides emitted by plants and trees.
- We live in the Lakes and don’t mind admitting that when the sun comes out here, so do we. Sometimes, we’ve even been known to run. Researchers found that when sunlight reaches the photosensitive cells in your retina it triggers serotonin production (the hormone linked to our wellbeing). That exposure to sunlight improves mood, reduces anxiety, improving cognitive functioning.
To discover more about mindful rewilding, eco psychology and mindfulness in nature courses get in touch with us. We’d love to hear from you.