January is a tricky month, says massage therapist Alice Mould, but did you know that holistic massage can help regulate not only sleep and energy, but also mood and emotions?
After a winter break filled with friends, festivities, and (let’s face it) plenty of food, January is a month that can sometimes leave us with mixed feelings.
It is a brand new year, and the days begin to get longer again. There is a general notion that things are getting lighter, warmer, maybe better? We make plans and resolutions, we may imagine a future version of ourselves which is closer to the version we want to be, and we go back to work recharged and with a renewed optimism.
Yet the temperature continues to drop and a pervasive grey pall hangs around. January is also a month that can be loaded with expectation, and if motivation wanes or things aren’t turning out the way we had planned, it’s easy to find ourselves low on energy or mood, or even sliding into depression.
Blue Monday is a name given to the ‘most depressing day of the year’, and it is loosely attributed to the third Monday in January. This changeable date is as amorphous as the mood it aims to describe, and while it is obviously not an exact science, it describes something we understand as a type of seasonal depression that for some people is a yearly challenge. For many, this feeling begins much earlier, with the shorter darker days of autumn, and can last for several months, having a very real impact on wellbeing and health.
This condition is known as Seasonal Affective Disorder (SAD), and symptoms can include fatigue, oversleeping, loss of interest in daily activities, overeating, difficulty concentrating, and even feelings of worthlessness or guilt.
Exactly why this happens is not fully understood, however a leading theory presents a key element as the shift in biological clock which commonly occurs around autumn. As sunrise occurs later each morning, we reach our peak alertness later and later into the day, making it more difficult to fall asleep in the evening. This often results in a selfperpetuating cycle, making us more susceptible to the impact of external stressors, that may - in turn - cause us to enter a state of chronic sadness.
The symptoms of SAD tend to be the heaviest in January and February, which is thought to be due to the cumulative effects of feeling low for several months, however with the arrival of spring, most people start to feel better. Understanding this can be a big help in managing and overcoming it, and being a little kinder and gentler to yourself in the process.
The bottom line, is that there’s no one single cause of SAD, and therefore there’s no one single solution.
A holistic, multi-faceted approach is needed, and this can include exercising regularly, spending time outside, eating well, sleeping enough when you can, and staying connected with family and friends. You can think about seasonal depression as a combination of factors. While you may not be able to treat it directly, you can address each of its factors in turn.
Supporting the body’s natural defenses
Some of these factors are more straightforward. Take vitamin D, for example. It’s important for a number of functions in the human body, like maintaining bone health, supporting the immune system, and even regulating mood. By spending more time outside during daylight hours, you will naturally boost your vitamin D levels, and you can also take supplements alongside a vitamin-rich diet to ensure you’re meeting your daily needs.
Don’t suffer alone
Human connection is another key factor, which can be easy to neglect in favour of cancelling plans or having another cosy night in at home. Seeking comfort is normal and natural in the winter months, although often it is the connection that we need just as much. Making a conscious effort to meet up with friends and loved ones helps to balance the need for comfort with the benefits of meaningful interaction.
Keep to a routine
Some factors are more complicated, such as sleep, exercise, and self-care. With all the best intentions in the world, sometimes it can still feel impossible to fall asleep, while exercise and self-care are also sometimes easier said than done. Fortunately, these things are interrelated, so establishing a routine that incorporates good practices can be a self-reinforcing mechanism that makes each habit easier to maintain. Create a regular schedule for relaxation. Activities like reading, journaling, or meditating, can lower stress levels and improve mood. Stay physically active. Exercise releases endorphins, which are natural mood boosters. Even gentle activities like yoga or a daily walk can make a big difference.
Hydrate
When the weather is colder, it’s easy to overlook hydration. Make a habit of drinking water and enjoying warm herbal teas, which can have a positive effect in maintaining energy levels and supporting digestion.
Expand your self-care repertoire
For my part, I wanted to offer an insight into how you can also benefit from massage during the colder months. It’s a wonderful addition to any winter self-care routine, because it stimulates the vagus nerve - the major parasympathetic nerve in the body. When stimulated, this nerve tells the entire body to relax, encouraging your mind to settle into a calmer state.
Massage also increases serotonin and dopamine levels in the body. Serotonin is the precursor of melatonin which is a hormone that effectively sends a message to the brain telling it that it’s time to sleep. Melatonin plays a huge role in managing your sleep-wake cycle and circadian rhythm, which are both key factors in seasonal depression.
Massage also helps to reduce pain, improve posture and loosen tension in the body, all of which can be highly beneficial in helping people to fall asleep comfortably. Dopamine is a hormone and neurotransmitter that has long been known for its importance in the reinforcement and motivation of actions. People with SAD typically have very low levels of dopamine, making it difficult to maintain exercise routines and self-care practices, so boosting this hormone can have a positive effect on consistency.
Massage is an opportunity to have safe physical contact in a therapeutic and healing environment. It can make you feel at home in your body, and more energetic, resilient, and positive throughout the winter months. Whether a person is experiencing seasonal depression or not, I would encourage anyone to consider incorporating holistic massage into your winter routine to keep your spirits high, even as the temperatures drops.
Alice Mould is a holistic massage therapist working out of our rooms in Southville, Bristol - alicemould.com
