Self-Care for the Winter Season
As we approach the Winter Solstice and feel the days getting shorter, how can we take care of ourselves in a way that aligns with the seasonal shifts? East Asian medicine is all about harmonizing our inner world with the natural world. The ancient theories of Yin & Yang and the Five Elements give us amazing guiding principles and imagery for living with integrity.
This symbol illustrates the interdependent flow of Yin and Yang forces. Yin is dark, cool, still, heavy, and nourishing. Yang is bright, light, warm, dynamic, and energetic. They both serve a purpose, and neither can exist without the other; they balance each other and transform into one another. Winter Solstice is the peak of Yin, after which the Yang force grows, and we start to see more and more light. While the Yin is building, we can feel overwhelmed by the impending darkness. It serves us to remember the darkness is necessary and restorative, and it always gives way to light.
“Even in the darkest night, a star will shine, a bell will chime, a path will be revealed” – Pam Muñoz Ryan
In modern society, we have lost our natural rhythms, so we need to intentionally synchronize our patterns with the patterns we see in the environment. In Five Element theory, winter is associated with the element of Water. Every element has its own attributes and Water relates to the qualities of introspection, wisdom, and rest. When Water energy is out of balance, we feel fear, anxiety, and distrust. We can alchemize that by getting still, tuning out stressful sensory input, and listening for our own internal sense of knowing.
Action for the sake of action can have us spinning in circles and accomplishing little. Taking the time to connect with our Yin reserves and tap into a deeper sense of purpose can set us up for a more productive and focused use of our Yang energy when it rises up in the spring and summer.
In these chaotic times, reclaiming stillness and reconnecting with intuition is more essential than ever. Bayo Akomolafe, a speaker/teacher who embodies the elemental spirit and wisdom of Water, often shares this paradoxically simple advice: “The times are urgent; let’s slow down.”
Self-Care Tips for the Winter Season
Quiet the Noise: Winter is a time for inner reflection. You can’t hear your internal voice if there are too many external voices screaming. Turn off the news, take a social media break, minimize screen time.
Get Centered: There are tons of mindfulness apps that can get you started; Insight timer app has an extensive collection of (mostly free) guided meditations. Yoga nidra, a deeply rejuvenating, body-centered meditative practice, is perfect for this season.
If you find it difficult to clear your mind, try EFT (Emotional Freedom Technique aka tapping). Tapping your fingers around one point in particular can be helpful for calming anxiety:
KD27, the final point on the Yin Water meridian, just below the collarbone.
Image from A Manual of Acupuncture by Peter Deadman
Get Grounded: Water element corresponds to the root chakra, which relates to our sense of being at home in our bodies and our instincts for survival. When the world feels unpredictable, we need to create our own sanctuaries and develop a connection to the earth. Think about how water moves, flowing down to the lowest points and seeping into the ground. This sinking effect of water is particularly important to counteract how much time we spend in our heads, with thoughts and worries pulling our energy up and out.
One simple way to descend our energy is a hot foot soak at night before bed. (Epsom salts in the water can deepen the relaxation.) This practice has the added benefit of warming the meridians associated with the Water element, which begin and end in the feet.
Get Rested: Aim for at least 6-8 hours of good quality sleep and listen to your body’s needs for replenishment. (To minimize disruptions to sleep rhythms, put your phone on airplane mode and turn off the Wi-Fi at night.) Avoid excessive use of stimulants like caffeine. Now is a great time for leisurely walks and restorative yoga rather than an intense new exercise routine.
Get Balanced: Try to bring in some levity and movement to keep contemplative solitude from turning into stagnation and isolation. Remember to connect with other humans, find reasons to laugh, and move your body with kindness and appreciation. (Most of us also need to take Vitamin D during winter months. As the sunshine vitamin, it’s the little bit of yang needed within the yin season!)
Get Creative: Find outlets for your inner voice to express itself, whether that is singing, writing, journaling, drawing, or cooking.