Embrace the Shift: Cultivating Self-Compassion as the Seasons Change

As the leaves fall and the air turns crisp, change surrounds us. With daylight saving just around the corner and Winter approaching, many of us begin to feel the effects of shorter days and colder weather. This shift can present challenges, from adjusting to the loss of light to experiencing changes in mood and energy. For many Western countries, November 3rd brings the actual adjustment of clocks, signaling the deepening of the season. It’s important to recognize how these changes affect both body and mind and to take steps to nurture ourselves through this time.

The loss of daylight can lead to feelings of low mood, energy, and motivation—a phenomenon known as Seasonal Affective Disorder (SAD) and it's more common than you may think. Fortunately there are ways to ease this transition. In this newsletter, we’ll explore tools of self-compassion and healing to help you navigate the seasonal shift with greater ease. Whether you’re preparing for the darker days or looking for ways to nourish your mind, body, and spirit, we’re here to guide you through this season of change with warmth and care.

Understanding Seasonal Affective Disorder

The reduced exposure to sunlight that comes with the colder months can cause a drop in serotonin levels, which affects mood and energy. This, along with disruption to circadian rhythms, can make people more susceptible to Seasonal Affective Disorder (SAD).

Symptoms of SAD include:

• Persistent low mood or sadness

• Fatigue and low energy, even after rest

• Changes in sleep patterns (oversleeping or difficulty waking up)

• Cravings for carbohydrates and changes in eating habits

• Difficulty concentrating or staying motivated

It’s essential to recognize these symptoms and understand they’re not a reflection of personal weakness or failure—they’re a natural response to environmental changes. A great virtue to provide ourselves with grace in these times of change is self-compassion. Self-compassion relates to being aware of the personal challenges or failings you are feeling and responding to it with kindness and understanding rather than indifference or self-criticism. Self-compassion is a great tool for improving mental health and can help ease even the toughest internal battles. By focusing on self-compassion and using proactive strategies, we can help ourselves adjust more smoothly. Today’s issue is a series of sections that will introduce each strategy. Each section will have easy tips for how to follow each concept in your daily life that will help build longer-lasting habits during these colder months.

Tools for Self-Compassion

As we enter the colder months, our minds and bodies crave warmth, gentleness, and care. Self Here are some self-compassion practices to help you remain centered and nurture yourself during this seasonal transition:

1. Daily Mindfulness Practice

Mindfulness helps us stay grounded in the present moment, even when external circumstances change. Try setting aside a few minutes daily to pause and observe your thoughts and feelings without judgment. A gentle mindfulness or gratitude practice can clarify how the season affects you, offering a space to acknowledge what you need.

Tip: At the end of each day, ask yourself, “What went well today?” and “What small act of kindness can I offer myself tomorrow?”

2. Incorporate Gentle Movement

Physical movement can profoundly impact mood and energy levels, especially as our bodies adjust to the colder months. However, this doesn’t mean you need to take up intense exercise. Gentle movements, such as stretching, yoga, or a brisk walk in nature, can help release tension, lift your spirits, and improve your overall well-being.

Tip: Create a daily or weekly routine where you engage in movement, even if it’s just a 10-minute stretch in the morning. It’s a simple, yet impactful, way to honor your body.

3. Self-Reflection and Journaling

Seasonal changes often bring with them an opportunity for introspection. Use this time to reflect on what your mind and body need as you navigate this transition. Journaling is a great way to explore your thoughts and feelings compassionately.

Try prompts such as:

• “How does my mind and body respond to the change in seasons?”

• “What small changes can I make to feel more physically, mentally, and emotionally nourished during this time?”

• “What self-care practices would help me stay balanced?”

Healing Through Light and Environment

One of the main challenges during Fall and Winter is the reduced exposure to sunlight, which plays a vital role in regulating mood. Here are a few ways you can introduce light and warmth into your daily routine:

1. Light Therapy

If you find that the lack of daylight significantly affects your mood, you might benefit from using a light therapy lamp. These lamps mimic natural sunlight and can help boost serotonin levels, reduce fatigue, and improve mood.

Tip: Try sitting in front of a light therapy lamp for 20-30 minutes each morning to reset your body’s natural rhythm and combat the effects of reduced sunlight.

2. Create a Cozy and Healing Environment

As the weather cools, it’s the perfect time to create a warm and comforting space within your home. Simple touches like soft blankets, warm lighting, and soothing scents (like lavender or eucalyptus) can help you feel more grounded and supported during the season.

Tip: Spend a few moments each day in your cozy space, whether reading a book or sipping a hot beverage, to cultivate a sense of calm and relaxation.

Preparing Mentally and Physically

As we gain an extra hour on November 3rd with daylight saving time, take this opportunity to reset and prioritize your well-being. Here are a couple of ways to make the most of this time shift:

1. Sleep Hygiene

Use the extra hour to focus on improving your sleep routine. Good sleep hygiene is key to maintaining mental and physical health. Try going to bed at the same time each night and waking up consistently each morning. Limiting screen time before bed and creating a peaceful sleep environment can also make a big difference.

Tip: Use the extra hour by indulging in a longer nighttime routine, such as reading, meditating, or taking a warm bath.

2. Nourishment

As our bodies adjust to the colder months, nourishing ourselves from the inside out is important. Focus on comforting, nutrient-rich meals that support your energy levels and mood. Incorporating seasonal produce, such as root vegetables and warming spices, can help your body feel more in tune with the season.

Tip: Try batch-cooking soups or stews packed with nutrient-dense vegetables to have on hand during the week.

Conclusion: Embrace the Season with Compassion

We hope that you will find these strategies for handling seasonal change helpful. When you start to adopt some of these tips, make sure to stay patient and understanding as you get used to doing something new or different. Also, particularly remember that when Fall gives way to Winter, it is a time to slow down, listen to your body, and embrace the changes with kindness. You can create a season filled with warmth and care by incorporating self-compassion practices, light therapy, and intentional nourishment habits. As you navigate these months, again, be gentle with yourself knowing that this seasonal transition is an opportunity for rest, renewal, and healing.

Thank you for being a loyal subscriber! We will see you next time when we cover how to handle the stresses that can come with spending time with loved ones during the holiday.

Warmly,

Dr. Erica