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Beating the Winter Blues: Seasonal Survival for Sensitive Souls by
Jenna Avery, CLC, Life Coach for Sensitive Souls As
someone who is highly sensitive, you’re likely to be easily disturbed
by loud noises, temperature extremes, glaring lights, other people’s
emotions, pressure-filled deadlines, and violent news – to name a few. But
you may not be aware that you can also be affected by a lack of
light, particularly during the winter months and cloudy spells. (For
more information about high sensitivity, see my article, “Are You
Highly Sensitive?”) We’re
also prone to feeling depressed and
overwhelmed. There are many factors that contribute to our state of
mind, so we may not be aware of seasonal effects on our well-being. For
myself, it wasn’t until I lived as a nanny, in a small unit within a
beautiful – but very shady – creek canyon, that I began to understand
the impact of a lack of natural daylight. I found myself unmotivated
and mildly to moderately depressed. Since
then, I’ve come to realize
that even the foggy San Francisco Bay Area summer days bring me down,
along with the darker days of the winter months. I’ve learned to
recognize this feeling as the “winter blues.” Seasonal
Affective Disorder, or SAD, affects 6% of the U.S. population,
according to Norman Rosenthal, the author of Winter Blues: Seasonal
Affective Disorder: What It Is and How to Overcome It. The symptoms of
SAD include: Another
14% get the “winter blues,” which is a milder form of SAD (also
called sub-syndromal SAD). For those with the milder sub-syndromal
version, the symptoms include: The
primary treatment for SAD is light therapy, which involves spending
time sitting in front of a light box that emits at least 10 times the
amount of light emitted by normal home or office lights. Other
treatments include using a timer to activate a bedside lamp prior to
waking; taking walks outside at lunchtime; taking medications and/or
herbs; and utilizing psychotherapy. If you’re affected by SAD or think
you may be, you’ll want to consult with your doctor to find the right
specialists and treatment to support you. For
those affected by the milder winter blues, consider using
full-spectrum light bulbs throughout your home or office, particularly
in the spaces where you sit for longer periods of time. My
personal
experience is that my mood will shift within five minutes of turning on
my lamps. Even in a cubicle at work, a small desk lamp is the perfect
place for a new bulb. The full-spectrum bulbs currently on the market
create a pleasant, white light remarkably similar to incandescent
bulbs. A
great place to buy them online is at gaiam.com. A note of
caution, however: I’ve found that full-spectrum bulbs in my nighttime
reading lamp keep me awake at night, so I use a regular incandescent
bulb there instead. Taking
lunchtime walks and breaks outside with
intermittent glances to the sky will help to moderate your sensitivity.
Some studies indicate that getting enough sunlight during the summer
months can actually help you later on in the year, so be sure to get
out there when you can! Yoga, creative visualization, and acupuncture
may also be helpful. I’ve
learned from my Danish friends, who cope with darkness from early
afternoon to late morning in the deep of winter. Danish society is
built around the concept of ‘hygge,’ which loosely translates to ‘cozy’
in English. In
winter, the Danes make much of celebrating the holidays,
which includes many hours creating gifts, treats, and decorations, not
to mention socializing and exchanging small gifts. They light candles
on rainy days (even in summer) and decorate their homes and offices
with lights and colors to brighten their environments. The coziness
strengthens their spirits as well. I
consider the winter season a time to turn inward, and shift my focus
to connecting with my self, friends, and family. I see winter as a time
of deep renewal and preparation for a rebirth in the spring. Allow
yourself the gift of going within, and nurturing your Sensitive Soul
with beauty, light, coziness, and creativity. You’ll find your journey
through the dark season of winter easier with a lighter heart and
clearer spirit. Copyright 2004-2005, Jennifer Avery, All rights reserved. Jenna Avery is
a highly sensitive coach and intuitive who offers an original coaching
program called Embrace Your
Essential Self, designed to guide sensitive souls to find a deep
sense of inner rightness within themselves so they are inspired to step
forward and shine. Jenna is a Certified Life Coach based in Berkeley,
California. She can be reached at 510.528.1696. You’re invited to take
her free online assessment: "Is Your
Sensitivity Working For You?" on her website at www.highlysensitivesouls.com ~ ~ ~
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