Yoga's Power on SAD (Seasonal Affected Disorder) - Tips to shake of the slug...

I want to talk about SAD (Seasonal Affected Disorder). With the weather in the UK and Northern Europe having been SO intensely wet and grey for so many months I felt this article could support.

Did you know that Seasonal Affective Disorder (SAD) can occur at ANY TIME of the year, not just winter (although it is generally known as the winter blues).

Yoga for Seasonal Affected Disorder Tips

What is SAD? It occurs when our 24hr clock or circadian rhythm is disrupted.

What are the symptoms? low energy, irritability, and persistent sadness, moody, lack of focus or concentration and sense of not being able to cope with challenges or feeling overwhelmed, lack of motivation, fatigue, don’t want to get out of bed in the morning but can't go to sleep at night, a busy mind, agitation.

SAD can significantly impact one’s well-being and although there haven't been a huge number of studies into SAD, or at least not many that connect to yoga with significant results there are number of things that we understand to be happening in the body:

• decreased Serotonin (our 'happy hormone') due to the lack of Vitamin D

• increased melatonin production (make you feel sleepy)

• lack of sunlight disrupting our natural circadian rhythm

How can yoga and lifestyle changes help?

• MOVE - movement is the best way we can connect to or establish our circadian rhythm. It doesn't have to be super strong exercise (of course it can be), it could just be a mellow yoga flow or a slow mindful walk

• START SMALL - if you are struggling with low energy, fatigue or lack of concentration - do short mini yoga classes. Instead of a whole 60mins class to 10/15/30 minutes.

• MORE FREQUENCY - rather than getting on your mat once a week try 3/4 times a week in the small doses. It might just be 15 minutes rolling through some sun salutations when you step out of bed.

• ENERGISING techniques e.g. Kapalbhati breathing "Skull Shining Breath" : forced exhales through the contraction of the abdomen, full passive inhalation after. Or a stronger flow to get the heart pumping, blood flowing, more oxygen to the brain to increase the dopamine

• PRACTICE STILLNESS - if you are struggling to switch off at night work with a yin or restorative practice early evening. If your nervous system is in sympathetic dominance you will need to down regulate.

• BE WITH PEOPLE - you might feel alone in your symptoms so connect with others, have an accountability buddy, make plans and commit.

• TAKE YOUR PRACTICE OUTDOORS - just 10 minutes of sun on your face can influence your low mood. Wrap on warm and find a quiet place to sit and meditate.

• SLEEP HYGINE -  Regular bed time, no screens 2 hours before bed, a warm bath, dim the lights, no sugar in the evening, no alcohol, block out light, cool-ish bedroom temperature, don't nap

• SELF AWARENESS - practice non-judgmental attention. Observe yourself without getting wrapped up in the story. All forms of yoga promote and recognise how valuable this is. Separate the experience from the judgement. Sit and observe. Not moving straight to 'fixing' helps us build the sense of resilience, confidence and trust in our systems.

There are some 'free' practices on my You Tube Channel that could be useful. Some uplifting and some still. Let me know how you get on.