In this post Coach Marilyn explores light therapies that help counter the effects of colder days and darker skies — one grounded in science and the other is rooted in ancient human comfort and the transfixing glow of firelight. Whether navigating seasonal sluggishness or simply craving a little more warmth in the months ahead, these practices might just brighten winter from the inside out.
Last year about this time I'd just moved to the DC area from Arizona and relished the sights linked to the change of seasons, especially the colors of autumn I hadn't seen in years living in the "valley of the sun."
Then winter arrived and so did a rare snowfall for the area — up to six inches of the white, fluffy stuff I knew well growing up in Michigan. I had to invest again in winter gear: gloves, wooly hats, scarves, and a puffer jacket. Like so many others, it's that time again to shift seasonal clothes and pull out the sweaters and leggings and stow away the shorts and sandals until next spring.
Changing temperatures and shorter days also send signals to our bodies that prompt more than a shift in wardrobe. Such factors may also significantly alter our behaviors — and health. As we find ourselves spending more time indoors, we get less exercise and eat more, whether for comfort or to celebrate the upcoming holidays.
About this time we're been warned to get that flu shot before we're blasted with germ-laden sneezes. Researchers predict we'll end up spending roughly $36 each on products to get us through the season's coughs, colds and pesky flu bugs. Our demand for such over-the-counter remedies picked up in October and won't let up until next March. Tis the season ... to hunker down, stay warm, and hope our constitutions are strong enough to get us to spring.
What's happening is that two phenomena are simultaneously impacting our bodies and our well-being: falling temperatures and fading light. Both can adversely affect our immune systems. The combination makes us more vulnerable to such "seasonal illnesses." And don't even get me started on dry skin.
What impacts our bodies of course also infects our minds and further darkens our spirit. Not the kind featured in endless loops of holiday music we'll hear for the next six weeks. But a spirt that's more of a guiding light emanating from deep within us, where we hold try to hold space for solace and create a sanctuary for sacred wisdom.
Below is one remedy I wrote about last year and the other is one I'm newly exploring. Both deal with how best to counteract the lack of light and dip in temperatures. Both are fairly easy to do and can become valuable rituals to maintaining good health and boosting happiness in the months ahead.
Here comes the sun ... or as close as we can get
We can learn a lot from those who live through extreme cases of cold and dark conditions as the seasons change. Despite having as little as five hours of daylight in many parts of Scandinavia, they tend to lean into the cold and embrace concepts such as "icebars." No matter what season, they're reported to be among the happiest people in the world.
That's not to say the Scandinavians aren't as susceptible as the rest of us to a condition called seasonal affective disorder or SAD. In fact, this mental condition seems somehow woven into their cultural zeitgeist. As such, they prepare for its arrival and take bold action to keep it from overwhelming their otherwise positive natures.
Those diagnosed with SAD, which impacts more than 10 million Americans, may find themselves afflicted with low energy, sleepiness, changes in appetite, or feelings of hopelessness, among other symptoms. More significantly, roughly 10% of all people living in the Northern Hemisphere will demonstrate at least one or two of those ill effects during the coming winter months.
At the base of what causes SAD involves our circadian rhythms — our biological clocks that trigger our bodies when to release chemicals and hormones that energize our days and induce sleep once darkness descends. (Most of the year I use a sleep mask to help with fluctuating natural light.) Shorter days also prompt our bodies to adapt, but sometimes they need our help.
One treatment recommended by doctors and mental health experts involves light therapy. via lamps that are widely available online or in stores throughout areas that experience darker winters.
This light therapy involves "a special kind of full spectrum lamp that delivers at least 10,000 lux light intensity, every morning, for 20-30 minutes a day," notes Jake Choiniere, a psychiatrist at Providence Swedish hospital. To learn more about the pros and cons of light therapy, check out Healthline Media, a reputable, free online source located in the US.
Easy-to-use lighting rituals to brighten winter spirits
If purchasing special lamps seems too complicated, try investing in remedy with ancient roots and minimal costs. Any form of a flickering flame will do the trick. It can cost as little as the price of a tealight candle or as much as an elaborate, custom fireplace. (Or we can visit the neighborhood café or pub and cozy up to theirs.)
Any form of light therapy can help:
Reduce stress and anxiety.
Encourage a meditative state.
Increase the sense of comfort and security..
Our brains are wired to respond to fire, in particular. For thousands of years, fire meant safety, warmth, food, and community. Even today our nervous system reacts to it in profoundly soothing ways. The soft, flickering light activates the parts of the brain we associate with calm and focus. It can also lower our cortisol levels (our stress hormone), while nudging us into a “rest-and-digest” parasympathetic state.
The rhythmic movement of flames can create what psychologists call attentional anchoring — a meditative focus that gives our minds a break from constant stimulation. Whenever we feel a dip in mood or motivation, try staring into a fire, whether from a scented simple candle or a stone fireplace. Grasp the sense of comfort and emotional ease.
The magic of fireplaces (real and imaginery) to boost happiness
According to a report by the Hearth, Patio & Barbecue Association, more than half of Americans own a hearth product such as a fireplace or wood-burning stove. And that covers a lot of different types: from large, elaborate constructions to small, wall-mounted units.
One of my cherished childhood memories involves my uncle's "fake fireplace" — a popular concept back in the 1960s. He had a fireplace mantel but its ability to make fire had been rendered inoperable by the previous owner, who had bricked up the chimney. My uncle then installed a pre-packaged system of "flicker flame" bulbs, cellophane shades, and a rotating device that worked together to project "fire" on a bed of artificial logs. It never failed to make me smile. And I swear if I stared at it long enough, it gave off real heat.
I'm certainly not here to endorse any product or suggest any workable budget for such things, but I've been eyeing several options myself. Most cost less than $200 and don't require a chimney or other ventilating system. Several online vendors feature them and a simple search will yield plenty of choices. I'm torn between a small tabletop version and a wall-mounted electric unit.
Until I make that decision, I may have to settle for an option that's available to all of us and costs nothing: put on long-playing video and just pretend. Stare at the screen long enough, and maybe you too will start to feel warmer.
If you need help with anything that was shared in this blog, or want to share your thoughts, book a discovery call below. Remember I'm here to listen and help you map your path forward.
