Adjusting to Seasonal Changes
As we’re in mid-August, the onset of Spring is right around the corner for those of us in Australia. With longer days and greater daylight, this marks the beginning of more time outside, more social activities and uplifted moods for many of us. However, for some others, this can mark the beginning of some difficult thoughts and emotions.
Many of you may have heard that Seasonal Affective Disorder (SAD) is a form of depression which appears during the colder months of Winter and Autumn. However, it is also possible for some to develop SAD during the warmer months as well.
Warmer days can also be difficult for those with certain subtypes of social anxiety, where the increase in social activities can be more daunting than it is for other people.
Whatever the case may be, there are mindful practices we can all employ to help us get through the under-recognised difficulties that arise during the warmer months. These mindful practices are not here to cure your SAD or anxiety, but rather focus on the regulation of your emotions and remain present in the here and now.
Mindful breathing
As simple as it may sound, mindful breathing is a powerful tool. Either sit or lie down and focus on the rhythm of your breathing. You might choose to count on your inhale and exhale and progressively draw deeper breaths.
This practice can be done at any time, whether you start your day with mindful breathing or choose to practice during a triggering moment.
Mindful meditation
Mindful meditation can take various different forms. You can follow guided meditations, practice body scanning meditation or even just focus on being present with some calming music in the background.
If you’d like to follow guided meditations, I strongly recommend the ones TMP’s Director and Clinical Psychologist, Maddy, has uploaded here.
Blogger’s note: I love to end my night with a body scan meditation, starting from my head all the way to my toes. For those who spend their days busy and running around, it’s a great way to check in with yourself and build a greater mind-body connection.
Mindful grounding exercise
Grounding is effective when your goal is to stay present with yourself in the current moment. This can be done through a meditation or even bring you back to the here and now during an anxious moment. Grounding focuses on each of your five senses, asking yourself what you can touch, taste, hear, see and smell.
Personally, grounding is an incredible tool when I’m feeling overwhelmed or anxious. It brings me back down to reality and stops anxious thoughts from clouding my mind.
If you’re someone who struggles with anxiety or SAD during the warmer months and find yourself dysregulated, give this one a go when you feel it coming on.
Journaling
Journaling demands your mind to be present with what you are feeling. In doing so, you are a witness to all of your thoughts and emotions in a mindful manner.
Journaling can be done at any time, no matter the trigger. It’s an amazing tool for when your mind feels foggy because it lets you put your thoughts down in words rather than feelings which can sometimes be hard to comprehend.
For someone who is particularly down during this time of the year, you may wish to journal your thoughts and try to understand the underlying causes of how you feel.
All of the mindful practices listed above are not exhaustive. There is an abundance of mindful practices you can try to figure out which one works for you the best.
This time of year is generally one of uplifted and positive moods, but seasonal adjustments can be hard for many. If this is something you struggle with, know you aren’t alone. It’s important to listen to your mind and body and check in consistently. I hope with the mindful practices listed above, we can all enjoy the days ahead.
Warmly,
Ruchi.