Have you been feeling not quite 100% lately?
Perhaps tired, grumpy, or low in mood? Maybe lacking energy, sleeping too much or too little, losing interest in usual activities, or finding it hard to concentrate?
These can all be signs of SAD – Seasonal Affective Disorder, a mild but recurring form of depression that manifests at specific times of the year. We often associate it with autumn and winter, though some people also experience a summer form as well.
Winter-pattern SAD often causes oversleeping, difficulty getting out of bed, tiredness, cravings for carbohydrates, low energy, and a lack of motivation or drive. Do you recognise these symptoms?
(Summer-pattern SAD may manifest as poor sleep, weight loss, and anxiety.)
SAD is closely linked to reduced sunlight, which affects the body’s internal clock and alters melatonin and serotonin production, the key factors in our mood and energy.
Please note: If symptoms cause significant distress, please seek professional advice or support.
When We Hibernate Too Early
Psychologically, we also influence how this season affects us.
In my own teaching, I often encourage students to slow down during autumn and winter, such as taking time to pause, curl up, rest, and hibernate. It’s a natural and essential part of the cycle.
However, I have realised that sometimes we begin this retreat too hastily and immediately dampen the inner energy that is still buoyant. We shut down before winter truly arrives, dimming our inner vitality.
What we need is balance, rest without stagnation, stillness without dullness, softness without collapse.
In yogic language, there is a concept representing this inner energy, which is called ‘Agni’ or, in English, ‘fire’, symbolising our constant inner vitality burning within and the way we digest all nourishment.
To stay healthy and steady, Agni needs to be balanced: neither too hot nor too cold. In cases of SAD, Agni is depleted, and we need to replenish it.
Reviving Agni: The Fire That Keeps Us Bright
Agni represents more than just digestion and absorption. It’s our metabolic and psychological spark, the warmth that fuels motivation, clarity, and a sense of lightness.
When Agni is balanced, we feel bright, curious, and alive.
When it’s weak, we feel heavy, cold, sluggish, and uninspired, mirroring the symptoms of SAD.
To support Agni during darker months, we can introduce simple daily rituals that nourish and awaken this inner flame.
5 Ways to Keep Your Inner Fire Burning
Light: Each morning, I stand by a window or step outside for a few minutes to enjoy the daylight and tend to my plants. Let the light touch your eyes and skin. This resets your internal clock and naturally lifts your mood. The light and sun produce cortisol and is the hormone of the morning, which needs to flood the body to make you feel ready for the day.
Breath: While grounding breath practices remain essential, this is also the time to incorporate a warming and activating one.
Try Core Breathing, as outlined in the script below. Alternatively, if you are more advanced, consider the gentle Kapalabhati (Skull-Shining Breath), or the ancient practice of Agni Sara.
These practices stimulate abdominal circulation, apparent heaviness, and awaken the solar energy in the navel centre, a direct way to rekindle inner warmth and vitality.
Here I am offering how to do the simple ‘Core Breathing’:
- With hands on the belly, inhale and feel it moving forward.
- When you exhale, gently tighten your abdominal muscles.
- Avoid excessive force and pushing; do this with control and awareness.
- Inhale again and relax the abdomen.
- Repeat this cycle for a couple of minutes.
Precautions:Practise on an empty stomach, softly and mindfully.
Do not do it if you are pregnant, with abdominal surgeries or pain. Take care of yourself and listen to your body.
These techniques are more morning practices. In the evening, practise slow and calming techniques to drift off to sleep peacefully.
Movement and nature: Keep the body mobile with somatic stretches, mindful yoga, or daily walks. Fluid movement supports lymph flow, joint mobility, and emotional resilience. Autumn nature is beautifully transformative; connect with it.
Nutrition and Immunity: Choose warm, nourishing, slow-cooked meals. Add spices such as ginger, cumin, cinnamon, and turmeric to stoke inner heat. Avoid excess cold or raw foods that can dampen Agni.
Sleep and Stimulation: Get sufficient sleep and limit your screen time. Engage in creative or soulful activities, such as reading, writing, gentle music, or social connection, to keep the mind bright.
A Closing Thought
As the outer sun fades, remember that you carry an inner sun within. Through breath, movement, warmth, and awareness, we can maintain our vitality, transforming seasonal darkness into a time of inner clarity and steady light.
I hope these tips will be helpful. If you would like to contact me to discuss your personal case and work with me, please do not hesitate to get in touch.
