Once the radiant colours of Autumn begin to subside, you may feel a sense of lethargy creeping in.

Lack of daylight during the winter months, combined with an increased amount of time spent indoors can begin to increase the amount of the hormone melatonin in your system, which in turn lowers mood.

Why might you feel SAD?

The pineal gland is located at the back of the brain, in the region between the two hemispheres of the brain. It is only tiny and is shaped like a pea.

The hormone melatonin, is secreted by the pineal gland. During night time hours levels are at their highest and sleepiness results. During daylight hours, light is received through the right eye and a message is sent to the pineal gland to reduce the amount of melatonin, hence you feel more awake.

Therefore in the winter months, when the days are darker and we often spend more time indoors, the lack of natural light begins to lead to higher levels of melatonin, the hormone that makes you feel drowsy and lowers your mood and can lead to SAD or Seasonal Affective Disorder.

In order to stimulate the pineal gland and to encourage a reduction in the melatonin, you may want to try some of the things listed below. Please remember though that Seasonal Affective Disorder is a recognised condition and you should visit your GP if the symptoms are troubling you or if you feel they are affecting your life.

1. Get outside more.

Even if it is just a 10 minute walk before you go into the office, at lunchtime or in the afternoon and before the light fades, get out and about.

Sunday morning walks in the country side did wonders for me. I enjoy spending time in nature as the winter months pass. Crisp morning winter walks, while wrapped up nice and cosy, really do lift your spirits.

2. Bring more light into your home.

You can bring in some daylight bulbs to have beside you while you sit and read or watch TV. They have been proven to help to relieve the symptoms in some people.

3. Eat lots of fresh fruit and vegetables.

Particularly those that are rich in colour as they are mood enhancing.

4. Exercise more.

Besides your walks, bring in a daily exercise routine. Some yoga postures and meditations are designed to stimulate the pineal gland. I will be sharing some with you a little further down in the article.

5. Get into a sleep rhythm that feels right for you and stick to it as best you can.

Learn to recognise when your body is ready for bed, and be sure to catch the sleep train. Try not to lie in too long after you wake up. It is counter productive in the long run and could make you feel even more lethargic. You may consider making yourself a warm lemon, ginger and honey drink to wake you up, instead of coffee or tea.

6. Socialise with your friends, but don’t burn the midnight candle!

Spending time around people that make you laugh and who re-enforce your state of positivity will help to keep your mood lifted. Try not to drink too much alcohol though as that will bring your mood down after it wears off.

7. Because you may not be feeling your best, invest in some ‘me’ time.

Spending a little time each day massaging your face, hands and feet can really make you feel nurtured and that will lift your spirits.

8. Consult your doctor if your symptoms are troubling you.

SAD affects people in different ways, and to varying degrees. You may need to see your doctor for advice if your quality of life is being affected too much.

9. Yoga Poses that can help to stimulate the pineal gland.


Downward facing Dog.


Standing Forward Bend.


Headstand.

Please be mindful that inversions are not safe for everyone. High blood pressure, detached retina, arthritis of the neck, ear and sinus infections, hiatus hernia, are just a few conditions that make inversions unsafe. It is also recommended that menstruating women abstain from inversions for at least the first 3 days of their cycle. Please contact your doctor before attempting any of the poses recommended in this article.


10 Meditation to stimulate the pineal gland.

Third Eye Breathing

Start by closing your right nostril with one finger. Keep your right nostril closed while you begin to take a long deep breath through the left nostril.

Visualise the stream of breath as a golden light making its way to the center of your forehead where your third eye chakra is located.

Now close your left nostril and slowly exhale through your right nostril.

Visualise that same stream of light traveling back from your forehead and out through your nostril.

Keeping your left nostril closed, inhale once again through your right nostril. Close that nostril, and exhale out through the left. Repeat the visualisation of the light traveling back into the third eye chakra in your forehead.

Pranayama is best completed under the guidance of a yoga instructor and it should never feel forced. I would recommend no more than 2-3 minutes of this without guidance. Please do not practice this if you have a cold or a fever. I recommend that you consult with your doctor before performing any of the breathing techniques in this article.

It will be lovely to see you in class too! Spending time around wonderful people is the best way to beat the winter blues!

Much love.

Carrie-Anne.