Finding light in the dark: winter well-being in the Appalachian Highlands

Well, here we go. We've set our clocks back, and the days have begun to feel shorter as soon as the sun sets. It can be a time where one embraces the darker months and where one feels a familiar hint of seasonal depression creeping in.It's no mystery that decreased exposure to sunlight can lead to fatigue, low mood, and symptoms of depression. Here are some ideas to help balance seasonal depression during the darker months across our region.The Science-ishThe relationship between mental health, nature, and access to public lands are more connected than one may think. Sunlight is a major regulator of your body's circadian rhythm(your internal clock that keeps up with sleep, energy, and mood). So when exposure to the sun drops, like during the winter months, this rhythm can become disrupted and lead to symptoms associated with seasonal depression.Time Spent in NatureSo what's nature got to do with it? Even just small bursts of time spent in the daylight outdoors can improve mood and help to regulate circadian rhythms! This can lead to a better overall mood and even help you sleep better, simply by stepping outdoors and taking in some sunshine this winter. Not to mention, the boost given from a breath of (literal) fresh air.Self and Community Care Goals/Permissions for This Season:- Spend fifteen intentional minutes outdoors, whether it's a walk outside the office or home. Skip out on screen time, and focus on your breath instead. Notice how calming it can be to breathe in and exhale without having to focus on it as another task.- Observe something pretty in nature. Whether it's how the frost lays silent on your decomposing garden bed or the spiderwebs in random places, take a moment or two at least and appreciate something out of the ordinary.- Give yourself permission to feel the brisk cold. Observe its bitterness and remind yourself that like winter, you too, are resilient. And on the flip side, you don't have to always be resilient; winter is a time for rest. Humans, like bears, are creatures of hibernation, not necessarily in a biological sense but in a moving less, seeking comfort foods, and increased sleep kind of sense.- Have a hot cup of tea at The Philosopher's House in Johnson City, and take in the beautiful mountain scenery from the outdoor patio. P .S. The vibes here are one of a kind.- Spend time on the National Scenic Appalachian Trail. According to the Appalachian Trail Conservancy, "spending time in nature is essential for our well-being," and can even have a positive effect on combatting insomnia.Please practice Leave No Trace ethics when out adventuring on designated trails and respect the wildlife.The Vitamin D ConnectionDid you know that sunlight triggers vitamin D synthesis in the skin? Low vitamin D levels have been associated with depression in several studies. Many folks in regions like Appalachia have lower vitamin D levels in winter due to reduced sunlight exposure, so here's your sign to step outside and get some vitamin D to uplift your mood, if you feel like it!Nature-Based TherapyOur region has an abundance of mental health practitioners who encompass elements of nature-based therapy. Whether through therapeutic fly-fishing or healing with horses, there is more than one way to connect with nature and find grounding. Here are a few local spaces on our list to explore:- Buffalo Mountain Counseling: https://www.buffalomountaincounseling.com/- Anu Beginning Therapy: https://www.anubeginningtherapy.com/- Second Nature Therapy & Coaching: https://secondnaturetherapy.com/Our communities within the Appalachian Highlands have many opportunities to get involved and help break the stigma on mental health. If you're interested in Nature-Based Therapy Coursework, check out the graduate certificate program in Nature-Based Therapy at East Tennessee State University: https://www.etsu.edu/chs/counseling-human-service/nature-based-therapy/nbtgradcert.phpOther Resources to Share- Get Mental Health First Aid certified: https://www.mentalhealthfirstaid.org/- Dial 988, the Suicide & Crisis Line, if you're facing mental health challenges, emotional distress, or alcohol or drug use concerns, or even just need someone to talk to. You are not alone.Action Item for Our Public Lands: "Government shutdowns, layoffs, and significant budget cuts will put the outdoors and recreation experiences at risk." https://www.outdooralliance.org/take-action