Do you ever find yourself relaxing in the evening and notice that you barely remember the details of your day? You might remember what you had for lunch or a project you spent most of your day working on, but you struggle to remember details of conversations or even your commute to work that morning. Often, we all become very busy managing our lives that some days we may feel like we are being operated by a motor.
Mindfulness is a learned technique that can encourage us to feel more present and engaged in our lives. This technique involves consciously reminding yourself to pay attention to the present moment in order to become more aware of our thoughts and feelings. Mindfulness is something that can benefit everyone, but can be especially helpful for anxiety and depression. Practicing mindfulness daily can allow us to be more aware of our present emotions, cope better with difficult thoughts, improve relationships, and feel overall more calm.
This technique can eventually become a staple of your everyday routine, but does involve some work in the beginning. It's important to set aside time each day to practice being mindful. This time can involve meditation, yoga, prayer, or even taking a walk in nature. Essentially, any time you can spend device-free where you are observing your thoughts and body sensations can be a great time to practice. You can incorporate small, meaningful moments of mindfulness throughout your day as well such as taking a moment to feel the crisp air or sunshine on your skin, feeling the soap and warm water while washing dishes, noticing the smooth texture of a banister as you go upstairs, or even taking a different route on your commute home from work.
With time, mindfulness can help you break free from automatic cycles by promoting a more balanced and present life.
Winter has a way of shrinking the world. The days get shorter, routines slow down, and even simple things can start to feel like too much. If your energy dips or your mood shifts this time of year, you’re not failing and you're not alone.
Here are a few coping skills that work with our winter nervous systems, not against it:
Lower the bar on purpose
Winter isn’t the season for maximal productivity. Give yourself grace and permission to do less as a form of avoiding burnout, encouraging rest, and feeling more mindful of the present moment. Remember that rest is not something that needs to be earned or something that signals failure.
Chase the light
Open the blinds first thing in the morning. Step outside even briefly. Light helps regulate mood, sleep, and energy. Even the brisk chill of the wind on our skin can be energizing and allow us to feel more grounded.
Create “soft structure"
Although our normal routines may slow down, implementing less rigid routines can provide stability without rigidity. Create a morning and night routine, stick to a bedtime when you can, or find time after work to take a walk around your neighborhood.
Feel warmth
Heat signals safety to the nervous system. Make a list of warm and cozy comfort items or activities you can do when feeling unregulated. Put your favorite blanket in the dryer while you take a hot shower, cook warm meals, or find some comfortable furry slippers.
Stay connected.
Isolation tends to creep up on us during the winter. Finding ways to connect with others such as inviting family over for a movie night or sending a short check-in text to friends can be low effort ways to maintain social connections.
You don’t need to power through winter. Sometimes being flexible in our coping skills and self care can make a big difference in finding joy during the winter months.
Give yourself grace. Spring will come!