Commonly known as the “winter blues,” seasonal affective disorder (SAD) is a subtype of major depressive disorder, explains licensed psychotherapist Tandrea Tarver-Brooks. This occurs when seasonal transitions trigger mood changes and affect a person’s ability to function. Although the heaviest cases appear in the colder months, seasonal depression can occur at any time of year, Tarver-Brooks says.
Meanwhile, many people find holiday gatherings and customs cause grief rather than comfort. “Holidays, birthdays, and anniversaries serve as ‘frozen memories’ and can worsen grief symptoms by increasing feelings of uncertainty and loneliness,” says Tarver-Brooks. “When grief coexists with SAD symptoms, an individual’s ‘blues’ may also be reignited, making it much more difficult to complete daily tasks and meet basic needs.
As a somatic practitioner primarily focused on breathing — which I’ve used to help thousands of people, from Fortune 100 executives to children in juvenile detention centers — I’ve found that certain somatic techniques can help manage the emotions that surface in the body when the symptoms of grief and seasonal depression intertwine.
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What is a somatic practice? It is a tool for treating the physical manifestations of the body’s emotional states. Here are three that I particularly recommend for creating more moments of calm and grounding as you tackle each day, one day at a time.
Three practices you can use to cope with seasonal depression and grief
1. The ocean breath of the morning
Starting your day with calming, grounding breaths can help reduce overthinking. A better mind-body connection can help encourage completing daily routines that become more difficult when you have depression and grief, such as making bed, taking a shower, or brushing your teeth.
Ocean breathing is a beginner-friendly breathing pattern that sounds just like its name. To do this, start with your mouth wide open.
Inhale slowly through your mouth, using prolonged breaths. Feel your chest and diaphragm rise as you inhale. Then exhale through your mouth, feeling your ribcage squeeze your stomach as you empty your lungs.
If you feel comfortable, you can close your eyes and position your body lying or sitting for the duration of the practice. Start with a time that feels achievable, whether it’s one minute, five minutes, or 10 minutes.
Know that it’s normal for tasks and to-do’s to come to mind when you start to breathe. Be gentle with your mind doing its work (thinking) and focus compassionately on your breathing.
2. Intentional nasal breathing with low-impact walking
Walking can be a great tool for feeling more present in your body when processing difficult emotions. Pairing slow walking with intentional nasal breathing is a practice that will help “create more space” in your mind and the situations it wishes to process, instead focusing your attention on movement and deeper inhales and exhales. .
As you walk around, start to notice your regular breathing pattern. Extend your inhale and exhale a few seconds longer than what happens naturally. Notice how your body feels as you slow and deepen your inhales and lengthen your exhales with more intention.
3. Nurture self-touch
Touch can elicit the brain response “feel safe and comfortable.”
If a specific area of the body feels tight or uncomfortable, gently rub that area in a circular motion (clockwise then counterclockwise). Allow your body to sink into the surface that supports you while allowing tension in your face, shoulders, and lower body to dissipate.
To evoke an extra sense of security, swaddle yourself with a blanket after this practice or cover yourself with a weighted blanket.
Note: Grief can appear differently in everyone’s body, but it usually manifests itself in the chest (heart space) and stomach.
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