As the days grow shorter, many of us notice a shift in our mood. It feels as though the sun, retreating earlier each day, is taking a piece of our internal light with it. This phenomenon, known as seasonal affective disorder (SAD), affects millions of people globally each year. However, there is hope. By adopting a heliotropic mindset—one that actively seeks out people, activities, and experiences that nurture our well-being—we can help reduce the impact of SAD. This post explores how embracing the heliotropic effect, a natural inclination to seek life-sustaining energy, can support mental health throughout the colder, darker months.
What Is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that follows a seasonal pattern, usually becoming more pronounced in the fall and winter when daylight hours shrink. Symptoms range from feelings of fatigue and irritability to difficulty concentrating and pervasive sadness or hopelessness. According to the World Health Organization, over 280 million people worldwide experience some form of depression, and many of them are affected by these seasonal changes (Kaya & Tanrıverdi, 2024). The prevalence of SAD tends to be higher in regions with long winters and fewer daylight hours. However, understanding how to harness the heliotropic effect may offer a proactive approach to coping with this condition.
Understanding the Heliotropic Effect
The heliotropic effect is the natural tendency of plants to orient themselves toward the sun, absorbing life-sustaining light. In a similar way, we as humans are drawn to environments and behaviors that nourish our emotional and mental well-being. Positive psychology research, particularly the work of Martin Seligman and his PERMA (Positive Emotion, Engagement, Relationships, Meaning, Accomplishments) model, underscores the importance of cultivating positive emotions to overcome challenges like depression (Kovich, Simpson, Foli, Hass, & Phillips, 2023; Kaya & Tanrıverdi, 2024). Embracing this heliotropic mindset—by actively seeking light, both literally and metaphorically—can help us thrive, even during the darker days of winter.
Practical Tips for Combating the Winter Blues With a Heliotropic Mindset
1. Soak Up the Sun (Literally): A 2023 study showed that both natural and artificial light significantly improve symptoms of SAD. Bright light therapy, which mimics sunlight using full-spectrum light, has been proven to increase the production of serotonin, a hormone that promotes feelings of happiness and well-being. Interestingly, serotonin is also released when we give someone a hug (Schneider et al., 2024).
Try this: Step outside for a 10-minute walk during the sunniest part of the day. Bring a friend or family member along to double the benefits.
2. Practice Gratitude: Research consistently shows that gratitude boosts happiness and helps alleviate depression. “Fluent gratitude” means intentionally expressing thanks in a way that feels genuine and meaningful (Cheung & Ng, 2023).
Try this: Each day for a week, write down three things you’re grateful for. To make the practice even more powerful, share your list with a friend or co-worker.
3. Connect With Others: A 2022 Ohio State University study found that people who participated in regular social activities, especially those involving acts of kindness, experienced a significant improvement in their well-being (Cregg & Cheavens, 2022).
Try this: Think of someone who always makes you smile. Write them a note telling them exactly what they do that makes you feel good and send it their way. If they don’t live too far, try thinking of ways to get together or invite them to join you for a fun event. Try looking at local community groups for opportunities to give back!
4. Focus on a Positive Mindset: In a 2023 study involving adults aged 60 to 70, participants who engaged in positive thinking exercises for eight weeks were more resilient to depressive thoughts and reported greater life satisfaction. These effects lasted for months after the program ended (Taherkhani et al., 2023).
Try this: Identify your top five strengths. Once you’ve done that, group them into two categories: “Used” and “Unused.” Reflect on how your “Used” strengths show up in your life, and brainstorm ways to bring your “Unused” strengths into play.
The Science of Positivity and SAD
Scientific research shows that fostering positive emotions, practicing gratitude, and engaging in mindfulness-based activities not only improve well-being but also reduce symptoms of depression and anxiety. These practices have been linked to higher levels of serotonin and dopamine, key chemicals that help regulate mood (Cheung & Ng, 2023). Additionally, savoring positive moments and staying present through mindfulness can lessen the impact of negative emotions, which is particularly beneficial for those dealing with SAD.
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Conclusion
Adopting a heliotropic mindset—seeking out light, positivity, and nurturing connections—can be a powerful tool for managing the effects of SAD. Simple practices like light therapy, expressing gratitude, and surrounding ourselves with positive social interactions can have a profound impact on how we feel throughout the darker months. Just as the sun sustains life in nature, finding sources of light and joy in our own lives can sustain our mental health through the winter.
Source link : https://www.psychologytoday.com/za/blog/be-the-sun-not-the-salt/202410/harnessing-a-heliotropic-mindset-as-days-grow-shorter
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Publish date : 2024-10-08 21:31:46
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