Spring is a time for new beginnings, summer a time for growth, autumn for gathering abundance and winter for introspection. ~Joseph Cardillo


rise. She encourages her clients to incorporate restorative activities into daily routines. “Intentionally set aside time to connect with the breath and quiet the mind,” she counsels. Try gentle yoga or t’ai chi, listen to relaxing music, curl up with a cozy book or take nature walks, flush with fresh sensory experiences.


Cardillo explains that slowing down naturally creates space for the contemplative and creative qualities of yin energy to rise. Meditating, visualizing and journaling promote access to one’s inner wisdom. “Winter is a perfect time to ex- amine the myriad ideas you’ve dreamt up and assemble them into a new you,” says Cardillo. “Now you are prepared to use the robust energy of spring to scatter those ideas abroad.”


Reflect on Water In TCM, the element of water, symbolizing focus and purity, is closely associated with winter. Highly adaptable, water can be solid, liquid or formless vapor; it can flow over, under, around or through obstacles with ease; and it can be still and contained. Contemplating the power of water in any of its forms can help synchronize one’s consciousness with the season’s gifts. “When your mind is unstuck and flowing like water,


your dreams start becoming real to you, simply because you’re in the flow, the present moment,” observes Cardillo, who also authored Be Like Water. He suggests looking to water for guidance in creating solutions, sharpening focus or moving effortlessly on to the next step.


Find Balance Freda points out that within the strong yin energy of winter, “There are yang moments, celebratory moments, to keep us going.” An imbalance can occur when the slowness of winter is completely counteracted by too much high-energy social- izing, working or rushing through the day. “An excess of yang during the winter,” counsels Freda, “rather than a glimpse of it, can deplete us,” contributing to stress, fatigue and depression.


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Conversely, for those with an already predominantly yin personality (quiet, introverted, low energy) that overindulge in the yin energy of winter, an attempt at restoration and quietude can lead to lethargy and isolation. “I see this clini- cally,” says Freda. “Instead of embracing a little extra rest and relaxation, some people become exhausted and lose their motivation altogether. They become stuck in the yin.” Cardillo recommends that such individuals engage in mood-brightening outdoor activities to help restore balance. Roecklein agrees, noting that SAD sufferers undergoing cognitive behavioral therapy (which emphasizes positive thinking and beneficial behaviors) likewise are encouraged to participate in physical and social activities that bring joy and meaning.


Lane Vail is a freelance writer in South Carolina. Connect at WriterLane.com.


Rituals Reverse Winter’s Blues


Unpleasant winter memories can affect one’s emotional experience of the season every year like clockwork, says Dr. John Sharp, a physician, psychiatrist and author of The Emotional Calendar. Fortunately, it is possible to take a personal inventory, be aware of such behaviors, innovate on traditions and create a new experience. Holistic Psychologist Joseph Cardillo goes further, suggesting that we create a “personal prescription” to mindfully manage difficult emotions during wintertime. He encourages activating the senses and combining two or more sensory experiences to amplify the effectiveness. Appealing options include:


n Light scented candles or diffuse essential oils (citrus brightens; lavender soothes)


n Invite bright colors into living spaces (reds excite; greens, blues and whites calm)


n Nourish the palate with winter vegetable stews


n Create a playlist of soothing nature sounds or uplifting music


n Warm up near a cheery fire after spending time in the frosty outdoors


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