Got the Winter Blues? Try These 3 Tips
Using ancient wisdom from Ayurveda to harmonize with the season
The Winter Blues are real, y’all. While not quite as debilitating as Seasonal Affective Disorder (a clinically diagnosable form of depression), the Winter Blues can leave us feeling sad, sluggish, sleepy, and frankly, shitty.
For those of us living in areas of the country or world where winter is characterized by damp cold days, in combination with fewer hours of sunlight, experiencing a low mood and less energy is actually a natural response. Our bodies are signaling needs for retreat due to the cold and rest due to waning Vitamin D (which we absorb from sunlight). Basically, our systems slow down and follow cues from nature.
While these responses are natural, that doesn’t mean we’re powerless until Spring comes. It just means we may need to make an extra effort to nourish ourselves and harmonize with the season. Enter yoga’s sister science, Ayurveda.
What’s Ayurveda?
Ayurveda is an ancient holistic health system, dating back 5,000 years in India (and likely influenced by the diaspora of our Kemetic, or Ancient Egyptian, ancestors). At its core, it promotes health and healing through union of mind, body, and soul, through a balance of the Earth’s natural elements: air, water, fire, ether, and earth. There are three specific combinations of these elements, which comprise the three energetic body types or constitutions (called doshas).
Each of us has a dominant dosha. Each season, as well as each part of the day, is dominated by a dosha as well. Winter is characterized by a combination of ether and water (known as Kapha) and ether and air (a combination known as Vata). Vata imbalance can leave us feeling restless and frenetic, calling for mindful routines and warmer energy. Kapha imbalance can lead to lethargy, sadness, overeating, and bloating.
So how can we use this knowledge to get back into balance?
1. Follow a natural rhythm for your day.
In Sanskrit, dinacharya means “to be close to or follow the day.” Schedule your tasks around the sun’s rhythm to help steady your energy:
Aim to wake up each day around 6 a.m. as the sun rises. This is the start of Kapha time (6 a.m. to 10 a.m.), where you’ll benefit from grounding practices that help you cultivate and maintain peace, such as yoga practice or meditation.
Tackle your most taxing tasks and eat your primary meal during Pitta (a combination of fire and water) time between 10 a.m. and 2 p.m., where you have the most mental and digestive power.
Use Vata time (2 p.m. to 6 p.m) for creative tasks or planning. If you hit an afternoon slump, take a walk outside to connect with the earth. (Coffee will only fuel anxiety!)
Kapha time comes around again from 6 p.m. to 10 p.m. Help your body unwind from the day with yoga, a light and easy-to-digest dinner, relaxing activities like taking an evening walk or reading, and unplugging from technology early. Aim to be in bed by the end of Kapha time to avoid getting a second wind from Pitta that can keep you from falling asleep.
2. Consume warming foods and drinks.
While you may feel a little on the cold and sluggish side, our digestive fire (which Ayurveda holds as the key to health) is actually set to blaze during the winter months. Fuel yours accordingly:
Consume warm and cooked food to keep your fire sparked and steady rather than cold and raw foods, which can extinguish your digestive fire and contribute to lethargy.
Create your meals around what’s in season, like root veggies, spinach, asparagus, beets, squash, etc. Grains like quinoa, brown rice, and barley, as well as legumes like tempeh and tofu are good protein options. If you eat dairy, eggs are a good idea but be easy on the milk. You can create your own clarified butter (removing the milk solids) using this ghee recipe I shared on Your Inner Yogi’s blog.
As far as beverages, go for herbal teas and warm water with lemon rather than ice water or soft drinks. If you drink alcohol, particularly if you’re a wine drinker (🙋🏽♀️), red wine is cool in moderation (one glass, sis).
It’s Dry January for me, so I’m ending my days with CCF tea instead of wine. To make this simple Ayurvedic staple, combine equal parts cumin, corriander, and fennel seeds. Strain one teaspoon of the seed combination in a cup of hot (but not boiling) water. Enjoy between meals to avoid snacking and packing on the winter pounds, or anytime you need a mindful moment.
3. Stick to your soul care routine.
If your morning ritual consists of flying out of the bed, brushing your teeth while getting dressed, making coffee, hustling to work (remotely or in person), the rest of your day is set up to follow suit.
As I mentioned, getting up a bit earlier to take time for yourself can bring you lasting calm. A morning soul care routine for winter may look like:
Spending time energizing your body through movement. Feeling burnt out and spread thin? Practice slow flow, restorative and/or yin yoga especially during dry and cold days to balance Vata. Incorporate seated or standing forward bends, seated twists, and slower sun salutations (if you’re not doing yin/restorative). Feeling stagnant and sloth-like? Turn up the heat and the intensity in your yoga practice and/or your cardio routine, especially on damp snowy, rainy, cloudy days to balance Kapha. Incorporate Sun Salutations A and B, as well as Warrior 1 & 2.
Meditating or practicing controlled breathing for a few minutes.
Heading to the bathroom to get rid of yesterday’s waste (we can tackle regularity in another post 😉).
Getting dressed and ready mindfully, maybe with your favorite playlist in the background (I got you covered boo - just scroll down).
Slowly enjoying a warm drink, noticing its aroma, warmth, taste, and sensation as it enters your body.
Even if it doesn’t look exactly the same each day, creating a soul care routine for your winter mornings or evenings will help you find balance, recharge, and reclaim your power - naturally.
Yes, the Winter Blues are Still Wack
These Ayurvedic tips may help, along with others like seeking opportunities to be in nature when the weather permits, working by a window in your home to be closer to natural light, and staying connected with friends. But, if the feelings of sadness, overwhelm, fatigue, and withdrawal persist and are interfering with daily life, your soul care plan should include seeking professional support, sis. You can find Black and Brown therapists - and financially-accessible options - through:
If you’re experiencing a crisis, remember you’re not alone. Text ‘HOME’ to 741741 or call 800-273-TALK.
