Yoga And Seasonal Affective Disorder

February 24, 2021

SAD (seasonal affective disorder) which again is one form of mis-alignment with the energy. I have been sharing in the last couple of newsletters how to experience your level of energy. At this time of year, even if you did not feel the heaviness of SAD we all have some lethargy at times or another.

Any of these signs can be an indication of SAD:

Change of mood
Lethargy or lack of physical activity, anergia
Foggy mind
Headaches
Overly sensitive
Unable to cope with obstacles that crop up in daily life.
Experience distorted feelings
Shame and blame

You may suffer more from backache,muscle aches, headaches and may be more susceptible to infection
More intense PMS
And more….

The causes for SAD can be multiple. People with SAD often have an inherent vulnerability that predisposes them to the condition. And it can also be linked to environmental considerations, primarily light deprivation. Can be low in sunlight and also low levels of indoor light at home and the office. Stress can also be a big factor when it comes to SAD. With cognitive impairment (foggy brain) you may experience difficulty making decision, processing information. All these factors can feel overwhelming and worsen the depression. In addition this year we are experiencing many different scenarios causing this mind processing to be very challenging and thus bringing on exhaustion and fatigue.

So what to do?

There are a variety of treatments for SAD. Light therapy, exposure to bright white fluorescent light, is to be considered a first line of treatment. A person must sit in front of the light 30-90 min a day for treatment. Like all different treatments light therapy may have side effects like headaches, eye strain, nausea and overactivity. People considering may want to consult with a health professional.

Doctors may prescribe anti-depressant medication. Although a viable treatment option, this is beyond the scope of my information.

Vacation in the sun is often an alternative, but unfortunately this year it is not. Also the side effect of a vacation in the south can experience worsening depression returning home. Especially with lack of sun increase of Vit. D is really important. Regular dosage needs to be increase in the winter months. Talk you a naturopath or pharmacist for recommendations.

So here is what I know works…

A regular and mindful yoga practice can be an essential component of an SAD treatment plan. many treatment options may not help individuals, yet a yoga practice might provide some relief. In other cases, some combination of treatment options work best. Individuals with SAD should work with their Mental Health Care Professionals, Yoga Therapist, psychotherapist to develop and tweak the best plan of treatment.

The practice of yoga creates self-acceptance, which is a critical mindset for individuals with SAD. Accepting that one is suffering from symptoms of an illness, and not flaws of character. This can alleviate the blame and distorted thinking and feeling associated with SAD. Santosha, or contentment, is an Important yoga principle that applies. Santosha is attained by accepting as inevitable some degree of fluctuation of energy, mood, and ability to function as part of the ordinary flow of life.

Svadhyaya (study of self) can also empower one to feel like they can advocate for themselves and take care of their treatment plan. Further, people with SAD require compassion and understanding and the yogic practice of non judgement creates a safe and nurturing environment.

A correlation exists between yoga and a psycho-neuro-physiological processes within the body. A regular, daily, and sustained yoga practice influences physiology and can keep the pineal gland active longer. An active pineal gland will produce melatonin normalizing the sleep-eat- cycle in ameliorate SAD. Yoga practices that focus energy on the crown of the head, inverted posture, pranayama, and meditation can directly stimulate the pineal gland.

ASANA (postures) for SAD

Yoga posture that stimulates the seventh chakra, the crown, such as inversion, should be included in sequences. Such posture can lift a depressive attitude. As I often say to myself and others, if you feel depressed, lethargy or thinking negatively, flip yourself upside down. Changing the energy flow. Downward dog, half shoulder stand, bridge, forward fold and simple legs up the wall can be beneficial.

Pranayama (breathing)

Pranayama brings fresh vitality and energy into the body. It cools the brain, calms the nerves, improves concentration, and creates a content and alert state of mind . Starting with simple practice of Anapana, the exercise of observing the breath without judgment creates a bridge between the body and the mind. Just bring awareness to your breath. Notice the first touch of the breath at the tip of the nostrils, and feel where the breath travels for you. Release it with a gentle exhalation. Notice the ebb and flow, the in and out of the breath.

The Kapalabhati breath brings light to the front region of the brain and creates a feeling of exhilaration. It creates heat, energizes the mind, and balances and strengthens the nervous system. If you're not familiar with this breath you should work with a yoga therapist to introduce it to you. This breath will be introduced this week in the yoga class.

Many other choices of breath are available. Working with a yoga therapist or someone that has studied the practice of the breath, will be able to guide you through these practices.

Meditation

Our body tends to be in a Yin or Yang experience, in other words maladaptive or healing. Also known as fight/flight, or rest. Meditation is an important component of a yoga practice. During meditation, a student enters into silence to see herself more clearly and to watch what is going on inside without judgment. A loving, kindness, and compassion meditation can be done with an inner affirmation or mantra. This technique creates a positive and compassionate mindset. Many other choices for meditations are of great value. Walking meditation can be done indoor or outside. Spending time outside during the winter is an important component in the treatment of SAD.

The objective of the practice is not to get rid of what we don’t like, but instead accepting that this can be part of our constitution and that we have tools to work with it to appease the symptoms and appreciate all the other beautiful part of our daily lives. Don’t let the blues bring you down. The first step is to ask for help and that in itself will take a huge weight off your shoulders.