Communément appelé « blues hivernal », le trouble affectif saisonnier (TAS) est un sous-type de trouble dépressif majeur, explique la psychothérapeute agréée Tandrea Tarver-Brooks. Cela se produit lorsque les transitions saisonnières déclenchent des changements d’humeur et affectent la capacité d’une personne à fonctionner. Bien que les cas les plus importants apparaissent pendant les mois les plus froids, la dépression saisonnière peut survenir à tout moment de l’année, explique Tarver-Brooks.
Meanwhile, many people find holiday gatherings and customs trigger grief rather than comfort. “Holidays, anniversaries, and birthdays serve as ‘memories frozen in time’ and may worsen symptoms of grief by increasing feelings of uncertainty and loneliness,” says Tarver-Brooks. “When grief coexists with SAD symptoms, an individual’s ‘blues’ can also be reignited, making it much more difficult to complete day-to-day tasks and attend to basic needs.”
As a somatic practitioner primarily focused on breathwork—which I’ve used to help thousands of people, from Fortune 100 executives to kids in juvenile detention centers—I’ve found that certain somatic techniques can help to address the emotions surfacing in the body when the symptoms of grief and seasonal depression intertwine.
Qu’est-ce qu’une pratique somatique ? C’est un outil pour traiter les manifestations physiques des états émotionnels du corps. En voici trois que je recommande particulièrement pour créer davantage de moments de calme et d’ancrage à mesure que vous abordez chaque jour, un jour à la fois.
Trois pratiques que vous pouvez utiliser pour faire face à la dépression saisonnière et au deuil
1. Le souffle océanique du matin
Commencer votre journée par des respirations apaisantes et ancrées peut aider à réduire les réflexions excessives. Une meilleure connexion corps-esprit peut aider à encourager l’accomplissement des routines quotidiennes qui deviennent plus difficiles lorsque vous souffrez de dépression et de deuil, comme faire le lit, prendre une douche ou se brosser les dents.
The oceanic breath is a beginner-friendly breathwork pattern that sounds like its name. To do this, start with the mouth wide open.
Inhale through the mouth slowly, evoking elongated breaths. Feel your chest and diaphragm rise on the inhale. Then exhale out of the mouth, feeling your ribcage hug your stomach as you empty the lungs.
If you feel comfortable doing so, you can close your eyes and position your body lying down or sitting up for the duration of the practice. Start with a time that feels achievable for you, whether that’s one minute, five minutes, or 10 minutes.
Know that it’s normal for tasks and to-dos to come to mind as you begin to breathe. Be gentle with your mind doing its job (thinking) and compassionately return your focus to your breath.
2. Intentional nasal breathing with low-impact walking
Walking can be a great tool to feel more present in your body as you process difficult emotions. Coupling a slow-paced walk with intentional nasal breathing is a practice that will help “create more space” in your mind, and the situations it wants to process, by focusing attention instead on movement and deeper inhales and exhales.
While taking a stroll, begin to notice your regular breathing pattern. Extend your inhale and exhale by a few more seconds than what comes naturally. Notice how your body feels as you slow down and deepen your inhales and lengthen your exhales with more intention.
3. Nurturing self-touch
Touch can elicit the brain’s “feeling safe and comfortable » response.
If a specific area of the body feels tense or is at unease, gently rub that area in a circular motion (clockwise then counter-clockwise). Allow your body to sink into whatever surface is supporting you while allowing tension in the face, shoulders, and lower body to melt away.
To evoke additional feelings of safety, swaddle yourself with a blanket after this practice or cover yourself with a weighted blanket.
Note: Grief can show up in the body differently for everyone, but commonly manifests in the chest (heart space) and stomach area.
