The Yoga Way
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Have you been feeling a little SAD?
Seasonal Affective Disorder (SAD) is referred by the NHS as ‘winter depression’, it is a type of depression that follows a seasonal pattern.
Do you find that as the days get shorter and the temperature changes, that your mood and energy levels change? If so, it is likely you could be one a many people who experience SAD each year. I have experienced it since I was a teenager, although back then I had no understanding of what was wrong, and was often written off as a moody, sullen teenager, my Dad knew better and each year would tell me I had SAD. Usually to an eye roll from me, but now I know he was probably right.
Now I can spot it as it starts to appear, for me it is when the mornings start to draw in, and I wake-up when it is still dark.
In this article, I’ll explain what SAD is, its’ main causes and some things that may help to manage it.
So, what exactly is Seasonal Affective Disorder?
According to the NSH, is it a type of winter depression. I know depression can sound concerning to most people, especially if you haven’t had experience of it yourself. It can be more helpful to think of it as low mood - that doesn’t sound as clinical.
It is low mood that typically follows a seasonal pattern. You might notice it happening at a similar time each year, if you move to a different time zone etc. It is more common during winter months but can happen in Spring or Summer, however this is much less common.
Although it’s called SAD, it is more than just feeling ‘sad’ which is a very normal human emotion, it’s a deeper feeling of hopelessness and deeper feeling of being unmotivated to do the things you normally do.
What Causes SAD?
As with most cases of depression and low mood, the exact causes are not fully understood, here are some (not all) factors that are believed to contribute to it’s development.
Lack of Sunlight: Reduced daylight during the Autumn and Winter months can disrupt the body’s internal clock. You may of heard of it, it’s called the circadian rhythm and this disruption can lead to the feelings of lethargy and depression.
Reduced Serotonin Levels: Sunlights plays a part in the production of Serotonin, an important neurotransmitter that helps regulate mood. Lower levels of light can lead to a drop in serotonin, resulting in a feeling of depression.
Vitamin D deficiency: The sunlight helps the body produce vitamin D, which is an essential port of mood regulation. A lack of sunlight can result in vitamin D deficiency and is thought to contribute to SAD.
Common Symptoms of SAD.
SAD symptoms can range from mild to severe and can overlap with symptoms of depression. Some of the more commonly reported sypmtoms include:
Fatigue and low energy
Persistant sadness or feeling hopeless
Loss of interest in things you normally enjoyed
Weight gain or loss
Sleep disturbances
Difficulty concentrating or making decisions
Feeling low self-worth and unexplained guilt
Noticing these symptoms in your self and those you love is a valid exercise, and if you notice they occur once a year during the darker and colder months - it could be SAD.
What can help?
Of course SAD can feel overwhelming, and if you are feeling some of the symptoms listed above you should see your GP to talk about your symptoms and let them know how long you have have been experienceing them.
Some strategies that might help:
Light therapy
Cognitive Behavioural Therapy (CBT)
Medications
Vitamin D supplement
Exercise
Keeping a routine
Meditation, breathing and mindfulness
Yoga - of course yoga is on the list
Knowing when you need the help of a professional
Sometimes it’s important to know when to ask for help. If you notice your mood getting worse and the sypmtoms listed here are affecting your ability to function, then it’s time to seek. some professional help. Start with your GP - who will provide you a diagnosis and in some cases refer you to a specialist who can help you to develop a treatment plan.
Never suffer in silence, if you notice something doesn’t feel right, ask for help.
Final word
I hope you now have a good understanding of what SAD is and how it can affect you, it’s not a made-up condition and your health provider will take you seriously if you think you are suffering from it.
Over the years I have developed my own self-care system that I use as soon as I notice the symptoms begin, one of the best things I started using was a sunrise lamp. It tricks my eyes and brain into thinking I am being woken up by the sunrise and was a game changer for helping me manage that sluggishness that SAD can create.
The next thing is yoga - my yoga routine changes in the darker colder months. I include more energising vinyasa flows than I do in the summer months and an important aspect of the practice is that I leave enough time for a breathing or meditation practice at the end. Sometimes this is a walk in the morning light while practicing a breathing exercise or just staying in the moment and being grateful for the life I breath from nature.
I increase my vitamin D supplementation and combine it with magnesium to support absorption. (Side note - always discuss supplementation with your GP especially with you are on other medications.)
Finally I allow myself some time to withdraw and hunker. I now, feel like I know that my SAD is triggered by trying to keep up with the same routine I have in the Summer, but as an introverted lark (morning person for those owls among us) it just doesn’t work for me. So, instead I allow myself cosy nights in, longer mornings in bed, and genuine permission to rest more.
It all changes with knowing yourself just a little better. That change can happen on the yoga mat, but you already knew I was going to say that, didn’t you?
Until next time my friend.
Vxx
PLEASE NOTE: The information provided in this blog is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or medical condition. Never disregard or delay seeking medical advice because of information you have read here or seen online.
References: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/overview/#:~:text=Seasonal%20affective%20disorder%20(SAD)%20is,feel%20better%20during%20the%20winter. [Accesses October 2024]
Why savasana is the hardest pose.
Why savasana is the hardest pose!
Picture the scene, you’ve nailed every pose, followed every instruction to the letter and you’re even starting to think that you’ve got this yoga thing down. It gets to the end of practice and the teacher announces that it’s time to prepare for savasana.
You pull on some extra layers. Rest your head on a block, pop a bolster behind your knees and settle in for the perfect savasana. The teacher begins and then……
“What am I having for dinner”,
“Karen really annoyed me in that meeting earlier, must speak to her tomorrow”
“ I forgot to pickup milk,”
“must remember to put those finishing touches to that presentation before next week”
You then become aware of the teachers voice, just as she says it’s time to slowly come up to seated.
Sound familiar?
Of course it does, because it’s really hard to allow yourself 10 minutes of stillness and rest. In a world filled with constant distractions, we’re simply not taught to believe that stillness and rest is a good thing, not to mention that when we do find ourself with ten minutes to lie in savasana, we suddenly have to contend with our inner chatter box, who wants to fill that quiet with all the things!
That’s why savasana is one of the hardest poses, it requires mental relaxation, stillness and letting go; all while having an inner awareness of your body and breath.
Savasana is not just lying down and going to sleep (however if you do fall asleep, I salute you) it allows you to reap the physical and mental benefits of your practice, it is during the stillness of savasana that the body and mind come together and make the adaptations cultivated during the movement practice.
It looks like simply lying down, but it’s when the inner chatter can become the loudest, making it really hard to find the relaxation sweet spot that is the jewel of yoga. Just like everything, it takes practice and intention to develop your perfect savasana.
Here are some techniques that might help….
Be comfortable
I cannot stress this enough, find a savasana position where you can completely rest. The body should feel fully supported and comfortable. Make sure you are warm enough with extra layers.
Focus on your breathing
By paying attention to the breath you can be fully and completely in the body. Each time you notice the mind wondering off, come back to the feeling of the breath moving in the body.
Do a body scan
Mentally scan the body, slowly moving the minds awareness over the front body followed by the back body. Pay attention to parts of the body that feel tense, and notice when the mind wants to wonder. When it does just bring your awareness back to the body.
Give yourself time and patience
Remember, savasana is hard. Being able to find stillness in savsaana is a skill that develops with time and practice. Be kind and patient with yourself. Each time the mind wanders, just bring it back to the present moment. Each time you come to savasana it will slowly get easier so you can reap the many rewards the pose offers.
So, yes savasana is hard but stick with it. It’s so worth it.
Let’s begin now - lie down, breathe deeply and let go of ‘busy’ for just a few moments.
Let me know how you get on.
See you on the mat.
Vxx
Don’t work with runners they’re to serious!
If you’re a runner I bet this title got your attention.
If you’re not a runner and you said a sassy ‘yep’ to yourself, hear me out I’m going somewhere with this. You don’t need to be a runner to read on.
So, this was some business advice I was given recently when I mentioned I’d love to start a Yoga for Runner’s class.
What happened next might (I’m hoping) turn out to be helpful for anyone who has ever had moments of feeling like they aren’t enough or has allowed the inner critic to win the day.
You do not have to be a runner to learn from what happened next. .
As the aforementioned words made contact with my ear drums there was a moment of slow motion where my inner self talk started to have a little chat.
It went a little something like this….
Inner voice - Oh someone I really respect just told me that runners take themselves to seriously. But I’m a runner.
Inner critic - DO NOT tell her you’re a runner. I’ve been trying to tell you that you’re not really a runner for years. This is the proof….
Inner voice - but I love running, it really helped me when I was grieving my dad.
Inner critic - yeah but your not very good at.
Inner voice - Ok, so I won’t tell her I’m a runner….
Inner critic - Good, you should also agree with her because you’re desperate for her to like you..
Inner voice - I am?
Inner critic - Of course you are, you want everyone to like you. It’s better if you pretend not to like running. Also can we talk about your hair today…….?
This was the point I said out loud ‘I’m a runner, and I actually really like other runners. So much, in fact that I want to start a Yoga for runners class!
Inner critic - What have you done, she can tell your not really a runner. Look at the way she looked at you. Why won’t you listen to me, I’m always right.
What followed was the obligatory look up and down, that signalled I was being judged on the way I looked and weather what I said was in fact true, it was obvious to me that someone who thinks that runners take themselves to seriously is very likely to think all runners should look a certain way.
This moment really highlighted how much yoga has given me.
I have been governed by my inner critic for most of my adult like, it even stopped me from starting yoga for years, it has prevented me from taking opportunities, speaking my mind at times and regrettably so much more!
Yoga gives us the chance to look inwards and really listen to that inner voice. Slowly it can become possible to recognise the different voices and start the process of untangling the ‘inner critic’ from the true self.
What is the inner critic? It’s the part of us that points out all the ways we’re failing and makes us feel that we’re ‘not good enough’, it can become a constant part of our inner narrative if we let it.
Until we know to look, sometimes we can mistake it for our own voice and that is when it can be tempting to keep yourself small; for example by staying in a job you’ve outgrown instead of going for that promotion your so ready for.
“If you hear a voice within you say, ‘you cannot paint’, then by all means paint and that voice will be silenced.”
Even Van Gogh had an Inner critic so we’re in good company.
Here are some ways to help identify and silence your inner critic..
Stream of consciousness journalling
Take a piece of paper and a pen and sit somewhere you feel safe and won’t be interrupted. Just let whatever comes into your head express itself on the page in front of you. When you feel finished put it away and comeback to it later in that day. Do you still feel that way? Which voice was speaking? Done regularly you can begin to spot when your inner voice is most likely to crop up.
Meditation
Come to stillness, close your eyes and breath or go for a technology free walk in nature. Check in with the quality of your breath and how the body is feeling. Allow yourself to be fully in your body and simply listen to what it’s trying to tell you.
Affirmations
If there are patterns in what your inner voice is telling you, then take a piece of paper make a note of your inner critic statements on one side of the paper and then on the other side write the opposite statement. Write some opposite statements on a post it note and stick it somewhere you spend time each day. Recite it to yourself 4/5 times each day, or when the thought comes up throughout the day.
Yoga
Of course this is on the list. Yoga will guide you to listen to that inner voice and recognise when the inner critic is getting to loud. (Usually around when the teacher asks you to do a pose you find hard.) When it happens, simply listen and label it as exactly what it is ‘just the inner critic’. When it happens scan the body for how it is reacting, and bring conscious awareness to your breathing.
Give your inner critic a name
Find a name that represents your inner critic, then you can literally call it out and tell it to stop when it gets loud. This was a game changer for me, mine is named after a mean girl I went to school with and whenever I notice her getting loud I tell her to ‘‘please be quiet’.
I hope some of these help. Let me know how you get on.
I know you’ve waiting patiently to hear how the story ends, thanks for sticking with me for this long.
Well, after admitting proudly that I am in fact a runner, I resolved that this person was probably not the right person to guide me in business. I said my good byes and ran off into to sunset listening to Beyonce’s MOVE.
Ok that last bit is a fib.
I actually got in my car and drove home, but it would have been cool to have whipped off my daytime clothes to reveal my very serious running attire underneath and run off into the sunset with a big ‘ol smile on face.
I saved that for my next run. Which I did with a big smile on my face.
Thanks for reading.
See you on the mat or out running soon.
Vx
PS - I am about to start yoga for runners classes, let me know if your interested on the link below and I can send you the class information first.
4 ways to create Yoga a habit, that sticks.
4 steps to creating a yoga habit that sticks.
21, 66 or 100 days? How long does it really take to create a yoga habit? Or any kind of habit for that matter?
A quick google search will return these answers and many, many more.
So how long does it really take to create a habit?
The not so fun answer is it depends.
Please don’t shoot the messenger, I’m here to use the rest of this blog to give some simple, practical steps to help get you started.
The reason that we simply don’t know definitively how long it takes to create a lifelong habit, is because we are all so different. We have different motivations, amounts of time and environments, to mention a few.
The truth is the wonderful uniqueness of being human also translates into how we create our habits.
In our busy fast-paced lives finding moments for yoga can feel overwhelming, there is always something else to do.
Yoga is a practice of movement that involves finding time for yourself to move, breath and be fully present with yourself. Embarking on a yoga journey can be transformative and rewarding but getting started can be a challenge.
Fear not, I’m going to guide you through some simple steps in the process of creating a yoga habit. Please note that although I’m talking specifically about yoga these steps will work for any habit you’ve got in mind.
Be clear of your intention
It sounds so simple doesn’t it? Why do you want to start a yoga habit? This is the first step, know your why. Get a piece of paper and a pen. Write YOGA in the middle of the page and around it write all the reasons you want to start a yoga habit. One (maybe two) will jump out at you and this will become your WHY. Knowing why you want to start something is the most important part of the habit creating process.
Get your environment ready
We really are products of our environment, so if your immediate surroundings make it harder for you to start - you simply won’t do it. If your just starting you might want to attend a weekly class to get you started. Having a recurring booking means your more likely to turn up, as you have made that commitment in advance to yourself. Another idea is to set-up a space at home that becomes your yoga space, the only rule is MAKE IT EASY! If you have to move the furniture or the kids toys before you can begin - you won’t do it. Also, consider making it feel super special by adding candles, plants, or calming scents. Make it yours and make it a space you want to be in.
Start with a snack
Didn’t expect this one did you. Sorry it’s not that kind of snack. One of the main reasons we let good habits slip by the way side is because we start to big. We go alllllllll in on day one and this makes it hard to keep up. This time begin by adding a yoga snack into your day. Spend five minutes on your mat first thing in the morning or leave your mat out so you can enjoy a couple of Sun Salutations when you get in from a long day at the office. There are so many ways to have a yoga snack, You Tube has thousands of 5,10,15 minute classes you can save and come back to again and again.
Just be kind to yourself
They’ll be none of this ‘no pain, no gain’ around here. By now you know your WHY and your HOW so remember to be kind to yourself. If you have missed a class or haven’t even started, then spend some time asking yourself ‘what’s stopping me?’ Really listen to what your body, mind and breath are trying to tell you. It might be that you need some more sleep, or more white space in your ical. Ultimately, your brain is always trying to keep you safe and the prospect of starting something new might just be just too much. Try this. Sit somewhere you won’t be disturbed. Sit comfortably and close your eyes. Pay attention to the feeling of the breath. Once you feel settled, bring to mind your why. Hold it in your mind for five rounds of breath and then recite to yourself ‘I DESERVE MY TIME FOR YOGA BECAUSE…. (insert your why here).’ then give yourself a moment to pay attention to any thoughts or feelings that arise in the mind and/or body as you recited your why. When you open your eyes and write down what came-up, this can be words or a sentence even a drawing if that’s more your thing.
Now you know what is stopping you, and awareness is the key to change.
Cultivating a yoga habit is an enriching endeavour that will nurture both your physical and mental well-being. By setting clear intentions, creating an appealing environment and taking time for a yoga snack, you’ll be able to embark on a transformative journey towards balance, harmony and inner peace (sounds wonderful doesn’t it). Please remember the most important aspect is to enjoy the process and most important of all be kind to yourself.
Enjoy and see you on the mat soon.
Vx
PS. If you would like some advice or encouragement getting started please feel free to DM or email me. I’d love to help or hear how you’re getting on.
Do you find yoga or does yoga find you?
Does Yoga find you?
I walked into my first beginner yoga class many years ago, on the advice of my doctor and physiotherapist. Both had pretty much said that they didn’t know what was causing my chronic lower back pain and “had I thought about trying Yoga?”
The answer was actually yes, but had never ventured to a yoga studio out of fear that I didn’t belong.
But with no other options as my disposal off I went to my first beginner class.
I thought, I’d stick it out until my back stoped hurting and maybe I’d learn a thing or two about how to help myself when pain was getting the better of me.
Honestly I didn’t really know what to expect, I was self-conscious and of course the first thing I said to the instructor was “I can’t touch my toes”. With a half smile she said that there was no need to worry and pointed to a space as the front of the class.
“Yoga is not about touching your toes. It is what you learn on the way down.”
That first time on the mat, set in motion a chain of events that led me to eventually embark on my yoga teacher training, to starting my own yoga business.
From that very first class I had fallen in love with everything yoga taught me everytime I stepped onto the mat.
Since that moment, I have often wondered…..
Was it me that found yoga or if it was yoga that found me?
Mo Gawdat, in his book The Little Voice in Your Head, talks about little nudges from the Universe, the kind of subtle signs that attempt to guide you down a new or different path. They aren’t loud shouty signs but instead gentle prompts, gradually lighting the way towards what makes you happiest.
Was my bad back one of those nudges, without it, I would have continued to make excuses about trying something so out of my comfort zone.
My body was literally screaming at me to try Yoga but I didn’t know to listen.
Can you remember why you first started Yoga?
Maybe you haven’t started yet but you’ve been thinking about it for a while, but somehow something always comes up or you talk yourself out of if.
It’s ok it happens to everyone at one point in life. Because we sometimes aren’t ready to listen. I promise that once you start, you’ll recognise all the times the Universe was sending you little nudges towards your best self.
Here are 4 nudges I recommend you start paying attention to as a starting point:
You see someone doing Yoga and notice that you have started to breath in sync with what you’re watching/listening to.
When someone suggests that you try yoga or meditation and your response is along the lines of ‘I don’t think it’s for me, my brain is to busy at the moment’ or ‘maybe when things slow down a bit’.
Suddenly the Instagram algorithm is sending lots of Yoga inspired content your way.
Finally, and maybe the most important is if you have ever said to yourself or a friend, I’d love to try yoga but……
Take this as a nudge from me to you, to let yoga find you!
You won’t regret it.
What’s better than yoga?
Yoga with friends.
Still not sure, I’ve made a guide to finding the right teacher. Click for more nudges.
Let me know if you’ve had any nudges that yoga is looking for you and you’re not sure where to begin.
I love talking yoga.
Verity
xx
