These 3 Somatic Exercises Can Help You Navigate the Depression and Grief That Can Come With the Change of Seasons

Navigating the transition from warmer to colder months often brings with it a sense of fall coziness and comforting rituals. For many, this involves making soups, enjoying pumpkin-spiced lattes, and spending time with loved ones. However, this seasonal shift can also trigger more complex and darker emotional states, commonly referred to as the “winter blues” or Seasonal Affective Disorder (SAD), a subtype of major depressive disorder.

Licensed psychotherapist Tandrea Tarver-Brooks explains that SAD occurs when seasonal transitions lead to shifts in mood, impacting a person’s ability to function. While it is most prominent in the colder months, seasonal depression can occur at any time of the year. Additionally, holiday gatherings and customs may evoke grief rather than comfort, as these occasions can serve as “memories frozen in time,” intensifying feelings of uncertainty and loneliness.

Somatic practitioner and breathwork expert, focusing on the physical manifestations of emotional states in the body, offers insights into addressing the intertwining symptoms of grief and seasonal depression. Somatic practices are tools designed to address the physical aspects of emotional states, providing techniques to promote calm and groundedness.

Somatic Techniques to Navigate Seasonal Depression and Grief

1. Morning Oceanic Breath: Embracing Tranquility at Sunrise

Begin your day with a profound sense of serenity by engaging in the Morning Oceanic Breath, a ritual designed to alleviate overthinking and fortify the mind-body connection. Picture the gentle ebb and flow of ocean waves as you inhale slowly through the mouth, allowing your chest and diaphragm to rise. Upon exhaling through the mouth, feel the ribcage tenderly embrace the stomach. Whether practiced in the comfort of your bed or while sitting up, this technique not only fosters a deep sense of calm but also serves as a gentle nudge towards completing daily routines with newfound ease and purpose.

2. Intentional Nasal Breathing with Low-Impact Walking: A Mindful Journey Through Emotions

Embark on a mindful journey through your emotions by combining a leisurely stroll with intentional nasal breathing. As you pace yourself, extend the inhale and exhale, inviting a rhythmic cadence to your breath. This intentional focus on breath and movement creates an expansive mental space, allowing you to navigate and process difficult emotions with heightened awareness. The slow-paced walk becomes a meditative practice, fostering a profound sense of mindfulness and presence in your body, even amidst the most challenging emotional states.

3. Nurturing Self-Touch: Embracing Comfort in Your Own Embrace

Experience the soothing power of touch as you navigate the complexities of grief manifesting in the body, particularly in the heart space and stomach area. Engage in the art of self-touch by gently rubbing tense or uneasy areas in a circular motion, like a tender embrace for your soul. Picture the tension melting away as you swaddle yourself in a soft blanket, cocooning in warmth and security. For an added layer of comfort, consider the enveloping embrace of a weighted blanket, further enhancing feelings of safety and relaxation.

Additional Insights and Considerations

As you incorporate these somatic techniques into your daily routine, consider them as personalized rituals designed to cater to your unique emotional landscape. Allow the Morning Oceanic Breath, Intentional Nasal Breathing with Low-Impact Walking, and Nurturing Self-Touch to intertwine seamlessly into your life, creating a harmonious symphony of self-care.

Acknowledging the diverse ways grief can manifest in the body, these techniques offer not only a physical release but also an emotional sanctuary. Explore variations and nuances within these practices, making them a canvas for self-discovery and healing.

In the ever-changing seasons of life, these somatic techniques serve as steadfast companions, guiding you towards emotional resilience and well-being. As you traverse the intricate terrain of seasonal transitions and complex emotions, these practices become beacons of light, illuminating the path to moments of tranquility, self-connection, and groundedness.

Conclusion

In conclusion, the somatic techniques presented here not only serve as practical tools but also lay the groundwork for a transformative journey of self-exploration and personalization. As individuals embark on the path of incorporating these practices into their lives, they are encouraged to delve deeper into the nuances of their own emotional landscapes, creating a profound connection between mind, body, and spirit.

The Morning Oceanic Breath, with its gentle rhythm, becomes a gateway to a day infused with tranquility and purpose. Its adaptability allows individuals to sculpt it into a bespoke ritual, shaping their mornings into moments of mindful awakening. This breathwork pattern, like the waves it mimics, invites a sense of fluidity into the start of each day, fostering not only a calm disposition but also resilience in the face of the day’s challenges.

The intentional pairing of Nasal Breathing with Low-Impact Walking transforms the act of moving into a contemplative journey. As individuals extend their inhalations and exhalations, they open up a vast inner space, creating room for introspection and self-discovery. This practice encourages a mindful exploration of emotions, providing a nuanced perspective on the ebb and flow of one’s inner landscape. With every step, a harmonious dance unfolds between breath, body, and surroundings.

Nurturing Self-Touch emerges as a tender and personalized expression of self-care. By gently caressing areas of tension, individuals engage in a therapeutic dialogue with their bodies. The circular motion becomes a metaphorical embrace, a compassionate gesture that soothes the ache of grief. Swaddling oneself in a blanket or enveloping in the weighted comfort further amplifies this sense of safety and relaxation, creating a sanctuary within the self.

These practices collectively offer more than just a coping mechanism; they pave the way for a transformative journey towards greater emotional resilience and well-being. They are not rigid prescriptions but rather invitations to explore and adapt, recognizing that each individual’s experience is unique and evolving. In times of seasonal change and emotional turbulence, these techniques become a compass, guiding individuals towards an empowered and grounded state.

As the seasons unfold and emotions fluctuate, the personalized nature of these practices allows them to seamlessly integrate into daily life. This integration becomes a continuous narrative of self-discovery and healing, fostering a dynamic relationship with one’s emotional well-being. Ultimately, these somatic techniques serve as a testament to the resilience of the human spirit, offering a pathway to not just weather the storms of life but to thrive amidst them, anchored in the depths of one’s own inner strength and serenity.