Winter 2006-2007
Winter Stresses
Winter is a time of year to go within, a time of introspection. Because many of us are exhausted by the holidays, it is especially important to pay attention to the signals your body and emotions are giving you. In cultures that do not live by the clock, the amount of time spent sleeping during the short winter days increases substantially. If you are feeling tired and rundown, get an extra hour of sleep each night. If your body feels stiff, spend time each day stretching or practicing yoga. Dehydration is often a problem since we tend to drink less water in colder weather.
Seasonal affective disorder is very common and is related to lack of sunlight exposure. This low mood state affects millions and can be effectively treated by increasing sunlight exposure to 45 to 60 minutes daily. For areas with cloudy or severely cold weather, a full spectrum light source that you sit in front of for 45 to 60 minutes daily is helpful (see my full article on Seasonal Affective Disorder in the topics section).
Adequate Vitamin D is necessary for good health. Since Vitamin D is made in our skin by the interaction of ultraviolet light and a Vitamin D precursor molecule, we must get at least 20 minutes of outdoor sunlight daily or take supplements (see my full article on Vitamin D in the topics section).
Goal Setting
The traditional New Year’s resolutions are seldom successful because people do not know how to achieve their goals. I recommend a yearly goal setting project with a written plan of follow through. Make a list of goals that you want to accomplish in one, three, nine and 12 months. You can also set two, five and ten year goals.
The critical initial step is to write the goal down and be specific. The goal must be congruent with your beliefs or you will not work to achieve it. Identify obstacles to attaining the goal. Make a list of information, people and resources that will help you reach your goal. Prepare a plan of action based on these facts. List the ways that reaching the goal will benefit you.
Analyze where you are in relation to the goal so you can monitor progress towards the goal. Every night, read the goal out loud. While you do this, visualize how it feels to have already attained the goal.
Once you have the plan prepared, start work on the most important part right away. Do something every day to move towards the goal. Clarity is very important and you may find that you need to revise your goals as circumstances change. If good health is your goal, devise a plan now.
On a Personal Note
The dark days of winter are a difficult time of year for me. My energy and emotions reach a low every year at this time. I have come to the conclusion that I am very connected to the earth’s rhythms. My body is like a battery and needs lots of sunlight to stay energetically charged up. I use a light box and take extra Vitamin D. I sleep more and cut back my activities. I remain vigilant towards illness and immediately start immune boosting supplements if I feel a virus entering my body.
Winter is a time for reflection and introspection. We can process the significant events and changes in our lives of the past year. We can set goals and plan our activities for the coming months. I have decided to go to a 10-day silent meditation retreat in April. I anticipate a difficult time since I have a powerful and unruly mind (like everyone else!). I will give a report on the outcome in another newsletter.
Daniel Blodgett MD