February and the Bud of Renewal

Your Somatic February Survival Guide

Author

Liz Long Rottman
February 04, 2024

Greetings!

It’s February and that means the cold and dark has settled in here in the Northern Hemisphere of the globe. Often the Winter Solstice is considered the “bottom of the yearly dip into darkness,” but studies indicate that winter depressive symptoms start at the solstice, peak between January and March, and then begin to lift around the Spring equinox. We are in the thick of it!

In snowy places, the landscape is covered with brilliant blankets of snow right now. The first blooms of spring are struggling towards the surface at this very moment. At the end of February and beginning of March flowers like the Snowdrop pushes above the icy crust, providing a sense of hope and freshness to the environment.

To support you in finding the Snowdrops within, in this issue we will cover:

  • How your body can be your ally in the darkest, coldest months

  • New Posts over at the Philosophy and Education Blog

  • Hopes, Fears, and Salves: Transformation Requires Pressure

Cold Bodies, Warm Hearts: Practices for Seasonal Resilience

As we navigate through the challenges of the season, I want to offer a menu of practices aimed at supporting mental well-being. It's important to note that the effectiveness of these practices varies among individuals, and personalized approaches are essential. I strongly advise consulting healthcare professionals for personalized guidance, especially if you have significant or complex mental health conditions.

Acknowledge Your Feelings:

If you're feeling the weight of the season, take a moment to acknowledge your emotions. Does the world seem "blah?" Does everything look like it hangs in shadows? Does your body ache? Notice these feelings without judgment or attempts to talk yourself out of them. If you feel content or amazing, lean into those feelings, too.

Listen to Your Body:

Ask your body what it needs. Does it crave warmth and light? Peaceful darkness? Stillness? Movement? Solitude? Company? Gentleness? Exhilaration?

Now, let's explore a menu of body-based inspirations tailored to meet your unique needs and the season.

1. Cozy Comfort:

Do you crave comfort? Consider making a fire if you have a fireplace or wearing your favorite sweater. Enjoy a warm beverage while settling in with a good book or a light-hearted show. Feel the warmth this atmosphere creates in your body.

2. Explore Hygge:

Take inspiration from the Hygge trend by creating an atmosphere of warmth. Connect with friends and family, emphasizing a meeting of equals, even if hierarchical roles exist among group members. What sensations does a safe connection create?

3. Physical Movement:

You may have heard that exercise is good for mood. Dr. Ben Singh's recent meta-analysis highlights the benefits of exercise for anxiety and depression. Explore body-mind movements like Yoga, Chi Gong, Thai Chi, ecstatic dance, or Five-Rhythms, all shown to improve mental health outcomes.

4. Sunlight and Outdoor Activities:

Natural, unfiltered sunlight is crucial for mood and sleep regulation. Depending on your location, consider having your morning coffee or beverage outside. Andrew Huberman, an influential voice on using light for health, recommends spending time in morning light to support circadian rhythm regulation.

5. Winter Sports and Outdoor Socializing:

If accessible, engage in winter sports such as skiing, snowshoeing, sledding, or outdoor ice skating. Combine the benefits of movement, outdoor time, and socializing by walking with friends.

6. Nervous System Regulation:

Prioritize nervous system regulation to navigate and prevent seasonal challenges. Explore practices like breathwork, meditative activities, humming and singing, Yin Yoga, and receiving massage therapy.

7. Somatic Visualization:

Utilize "safe-place" visualizations from somatic therapy modalities. Explore nature-based visualizations and take 5-10 minutes to immerse yourself in a chosen emotional state (like expansive joy or compassionate self-respect), allowing your body to respond. Name the responses you notice in your body using somatic sensation words.

8. Sensations Over Stories:

Practice somatic interoception or “feeling within” by separating sensations from stories. When facing uncomfortable sensations during the cold, dark season, stay with descriptions of body feelings rather than diving into stories. This practice sometimes requires support from a professional. You can explore the scientific theory here.

Remember, these suggestions are not one-size-fits-all, and your well-being is a priority. Take the time to discover what resonates with you, and consult with professionals for personalized advice.

What’s New at the Blog

I have fascia on my mind this month as I am personally finding it worthwhile to leverage its nervous system regulation powers, as well as using it to continue to rehab my own postpartum body. I also explore the use of Inquiry to promote presence and using Humility as a tool for relaxation. Finally, I offer a look at using therapeutic approaches that seem in opposition to each other and explore how, used together, they create a positive feedback loop:

Hopes, Fears, and Salves: Transformation Requires Pressure

Pressure and release is big part of the transformation process and we experience some of this every therapy session. Each new year is a time of pressure as we reflect on events of the prior year and plans for the year to come while we battle taxes, school schedules, and other irreducible demands on our time and attention.

Hopes:

  • That we will click into a new routine and find joy in our rhythms

  • That our plans are sound and usher in positive transformation

  • That our efforts at self care bring peace and fulfillment

Fears

  • That we will collapse under the pressure

  • That our plans are misguided

  • That our attempts to love and respect ourselves fall flat

Salves

  • Even if I collapse again, I can learn from having just repeated the cycle and try again

  • I can build a community of positive role models and mentors who can audit my plans and support me with their own past successes and failures

  • If my self care is not working I can hold onto hope that what I need is out there and that every time I choose me, I’m getting closer to reaching my goals for healing

With warmth and light,

Liz Long Rottman

P.S. Images are created by AI and if you look closely enough, it shows…