Do you feel exhausted?
Sleeping more than usual?
Struggling to maintain your usual energy?
Finding Christmas spirit hard to cultivate?
It's not just you, I always find this time of year a struggle and for a long time I struggled to accept it or understand it. As winter settles in and daylight slips away, I and many others find ourselves tired, overwhelmed and struggling to find the motivation to get up and on - I see it now as winter solstice burnout.
This term describes the feelings of exhaustion that can arise around the winter solstice, the shortest day of the year. Which will be here on Saturday.
What is Winter Solstice Burnout?
Winter solstice burnout manifests as a mix of emotional and physical fatigue, and a craving for warmth and sunlight. As daylight becomes scarce, feelings of sadness and lethargy often increase. This is a time of year to step into our shadow self and accept the darkness that lives inside of us. It is also a natural time for slowing down. We live in a society that does not live according to the natural cycles, there is expectation to always be productive, happy and motivated. However the winter is a time for rest, it is a time of reflection and a time where the darkness is more apparent. If we can be willing to slow down, do less and embrace our shadow selves it can help to navigate this season.
Science calls it SAD - Seasonal Affective Disorder and studies indicate that about 20% of people in northern regions experience it. The lack of light affects our soul and when we fight against it and try to maintain the same schedule, attend the Christmas parties, keep the kids busy, get prepared for Christmas and see everyone we know, it places overwhelming expectations upon us that can just be too much for our nervous system.
This is a natural time of rest, a natural time to want to cozy up under the blanket and go to bed early. When we resist these natural instincts, we deny our nature and our connection to the natural world. The Earth sustains us, nourishes us and enables us, when we lose this natural connection we lose ourselves.
Signs of Winter Solstice Burnout
Recognizing the signs of winter solstice burnout is essential for managing it. Common symptoms include:
Increased fatigue and lethargy
Persistent sadness or irritability
Difficulty concentrating
Loss of interest in previously enjoyable activities
Irregular sleep patterns or changes in appetite
Heightened anxiety in social situations
If any of these symptoms resonate with you, it might be time to reassess your schedule and recognise what is driving you - have you lost yourself in a sea of distractions, expectation and conditioning?
Strategies to Combat Burnout
Try these practical strategies to help alleviate winter solstice burnout:
1. Embrace Natural Light
Make a point to spend time outdoors during the day, even if it's cloudy. Taking a brisk walk for 15 minutes can expose you to natural light and boost your mood. Light therapy lamps, which simulate sunlight, can also help those who struggle to get enough natural light.
2. Maintain a Healthy Routine
Eat good quality foods, exercise regularly - maybe reduce the high intensity for more gentle and nurturing practices, and ensuring restorative sleep can enhance overall well-being and alleviate fatigue.
3. Set Realistic Expectations
Before the holiday season kicks in, take a moment to evaluate your commitments. Setting boundaries and learning to say no can help you avoid feeling overwhelmed and stressed. Be kind to yourself and if that means disappointing someone - that's okay.
4. Connect with Others
Building meaningful connections, even virtually, can help combat feelings of isolation. Schedule time to catch up with friends or family, or join a group class to lift your mood.
5. Practice Mindfulness
Incorporating mindfulness practices, such as meditation into your day can significantly alleviate stress. A simple five-minute mindfulness exercise can clear your mind and improve your emotional balance. Try setting a timer and deep breathing for five minutes, in for 4 - out for 8. See below for a group session on Monday 6-7pm.
Rest
Do what you can to take things off your plate so that you can prioritise rest, the kind of rest that is nourishing like taking a bath, laying still and listening to an audio book or some relaxing music. Try to do NOTHING for at least 30 mins every day (watching tv, YouTube, social media does not count).
The Importance of Reflection
As we approach the winter solstice, reflecting on the past year is essential. Acknowledging accomplishments and lessons learned can foster closure and prepare you for the new year. Embracing the vulnerable feelings - your shadow self- that accompany burnout can lead to personal growth and a better understanding of oneself. When we can learn to know, acknowledge and accept our whole self - with kindness and compassion - we can deeply heal ourselves.
Looking Forward – The Return of Light
While the winter solstice signifies the darkest day of the year, it also marks the gradual return of light. As daylight increases, it brings the promise of renewal and hope. In Mindfulness we call this the recognition of impermanence - that everything changes - when we shine a light on the inevitability of change we know that any state of mind, emotion, situation will change. Any sadness or suffering that you are experiencing now, will pass. The darkness will give way to the light. Shining a light on our whole experience allows us to know and accept ourselves more deeply and fully. This allow us to be free, to be at peace despite the storms that pass through.
Moving Ahead with Resilience
Winter solstice burnout is more than a fleeting feeling; it reflects the interplay of biology, expectations, and emotional wellness during a season that can feel overwhelmingly dark. By acknowledging its causes and implementing effective strategies to combat it, we can navigate the winter months with resilience and optimism.
This winter, take time to pause, breathe, and reflect, preparing to rise from winter's depths with renewed energy as the days grow longer and brighter.
I am holding a meditation class on Monday at 6-7pm, it is free to attend and as well as settling into peace and relaxation we will be doing a gentle enquiry meditation to help us hold our suffering with compassion. So, if this time of year is causing pain, if there are conflicting emotions, difficulties with loved ones, loss, grief, sadness or stress. This meditation will guide you through the process of processing these feeling with compassion. Please click to book your space.
This is the final offering of the year, I will then be taking a break until the 6th January.
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