Seasonal disorder: Yoga to combat depression and anxiety in winter

As the days get shorter, the temperatures drop and the sunlight becomes less and less, many of us begin to feel a change in energy and mood.

The winter season, while pleasant and festive for some, can also bring feelings of sadness, lethargy or even anxiety.

 

This phenomenon, known as Seasonal Affective Disorder (SAD), affects millions of people around the world each year. But there is hope! Yoga, which is a powerful combination of movement, breath and mindfulness, can be a transformative tool to help you fight the winter doldrums.

 

If you've ever experienced a dip in motivation during the cold months or felt more prone to negative thinking or anxiety, you're not alone.

I, too, have experienced these seasonal changes. However, through consistent yoga practice and small lifestyle changes, I've managed to maintain a sense of balance even on the darkest, snowiest days.

 

Understanding Seasonal Depression

 

Seasonal affective disorder is often associated with reduced exposure to sunlight, which affects our circadian rhythms, production of serotonin (the "feel-good hormone") and melatonin levels (responsible for sleep). This imbalance can lead to symptoms such as:

• low energy
• difficulty concentrating
• moodiness or irritability
• feelings of hopelessness
• changes in sleep or appetite

For those suffering from mild to moderate symptoms of seasonal depression, yoga can be a light during these dark months.

Yoga not only improves physical strength and flexibility, but also increases mental resilience, promotes relaxation and improves mood.

 

Example from life: My journey through the winter crisis

 

I remember one particularly cold winter when I struggled with motivation and felt overwhelmed with anxiety. My morning routine, which once began with a vigorous yoga practice, began to fade when I traded my mat for the warmth of my bed. It wasn't until my husband encouraged me to return to my practice that I realized how much yoga was missing from my emotional well-being.

That winter, I began small but consistent yoga sessions that included specific postures and breathing exercises designed to improve my mood and energize my body.

By mid-January, I noticed a dramatic improvement in my mental clarity and perspective. The lack of sunlight didn't affect me as much and my anxiety began to melt away, even though the snow outside was increasing.

Yoga became my tool to maintain a healthy state of mind and allowed me to enter each day with more positivity.

 

Yoga poses to improve mood

 

Some yoga poses are particularly effective in combating seasonal depression because they activate your body's chakras, increase circulation, and improve your posture and mindset. Incorporating the following postures into your winter practice can significantly change your mood:

 

1.Sun Salutation (Surya Namaskar): this sequence of postures is an ideal way to start the day as it creates warmth, awakens the body and reminds us of the sun's energy, even on cloudy days. The progression of Sun Salutation helps to boost circulation and release endorphins that can lift your mood almost instantly.

 

2.Heart-opening postures: because seasonal depression can cause us to feel closed or inward, heart-opening postures such as camel pose (Ustrasana), bridge pose (Setu Bandhasana) and upward dog pose (Urdhva Mukha Svanasana) work to reverse this feeling and promote openness and emotional release. Opening the chest also helps to deepen the breath, bringing more oxygen and vitality into the body.

 

3.Warrior Pose (Virabhadrasana I and II): These powerful standing poses help develop strength and confidence, grounding you in the present moment while activating your legs and core. Holding warrior postures allows you to tap into your inner strength and reminds you that you can overcome challenges on and off the mat.

 

4.Child's Pose (Balasana): On days when everything seems overwhelming, it can offer you a much-needed sense of calm and surrender. This relaxing position is incredibly calming, providing a gentle stretch to the lower back while encouraging deep, restorative breathing.

 

Pranayama (breathing exercises) for anxiety

 

Alongside asana, pranayama, or breath control, is an invaluable tool for managing seasonal depression and anxiety. When we feel anxious, our breathing is shallow and rapid, which can exacerbate the symptoms. By focusing on intentional breathing exercises, we can calm our nervous system and regain a sense of control.

 

• Kapalabhati Breath (Fire Breath): This invigorating breathing technique involves short, powerful exhalations and can help boost energy levels when you feel lethargic. It also clears the mind and allows you to focus on positive thoughts.

• Nadi Shodhana (alternate breathing): This gentle breathing exercise helps to balance the left and right hemispheres of the brain and promotes a sense of calm and harmony. It is especially helpful if you are feeling anxious or overwhelmed as it calms the mind and reduces stress.

 

Tips for maintaining a yoga practice in winter

 

While it can be tempting to skip yoga practice when it's cold and dark outside, this is when yoga is most beneficial. Here are some tips for staying consistent:

 

1.Create a cozy space: set up a dedicated yoga space in your home that is warm, inviting and well-lit. Add soft blankets, candles or even a space heater to make it a place you'll want to spend time.

 

2.Set a realistic mode: If you have energy issues, dedicate yourself to short but effective sessions. Even 10-15 minutes of yoga each day can make a big difference in how you feel. On days when you're feeling particularly down, Restorative or Yin Yoga can be a gentle and nourishing option.

 

3.Practice gratitude: at the end of each Savasana practice, take a moment to reflect on what you are grateful for. Gratitude has been scientifically proven to improve your mood and mental health, and helps you shift your focus away from what you're missing in the winter.

 

4.Connect with your community: Winter can feel isolating, but practicing yoga with others, whether in person or online, can bring a sense of connection and belonging. Attending a local yoga class or joining an online community can keep you accountable and motivated.

 

 

A real-life example: Eva's experience with yoga and winter depression

 

Eva, a yoga practitioner, shares how yoga changed her relationship with winter.

"I used to dread the winter months," she explains, "but after I started doing yoga, everything changed. I focused on energising exercises in the morning and restorative postures in the evening. Breathing and meditation exercises helped me control my racing thoughts and improve my sleep. I now look forward to winter as a time to go inward, reflect and deepen my practice."

 

Winter doesn't have to be synonymous with depression or anxiety. By incorporating yoga into your daily routine, you can combat the effects of seasonal affective disorder and stay positive throughout the season.

Remember that yoga is a holistic practice that cares for your body, mind and soul.

 

So unroll your mat, find your breath, and allow your practice to be the light that guides you through the winter months.

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Have you experienced similar feelings in winter? How did you approach them? Did you break through these unwanted states?
I would be glad for comments...