October 2023

A Seasonal Self-Care Guide for Black Women As the days grow shorter and the chilly winds of winter start to blow, it’s not uncommon for many of us, especially Black women, to feel the weight of the season on our shoulders. The fall/winter blues, scientifically known as Seasonal Affective Disorder (S.A.D.), can cast a shadow over our lives, leaving us feeling down, anxious, and at times, overwhelmed. It’s a type of depression brought on by the shorter days of winter.  But remember, you are not alone in this struggle. It’s crucial to acknowledge these feelings and prioritize your mental and emotional well-being. This winter, let’s embark on a journey of self-care that is supportive, empowering, and uniquely tailored to the strength and resilience of Black women. Understanding Seasonal Winter Depression: What Goes On Seasonal affective disorder, or S.A.D., creeps in with the arrival of late fall and early winter when daylight becomes scarce and the level of UVB rays – which help generate vitamin D. Add the Melanin Effect According to Harvard Health Publishing, the melanin in our skin “competes” for UVB with the substance in the skin that kick-starts the body’s vitamin D production. As a result, dark-skinned women tend to require more UVB exposure than light-skinned women to generate the same amount of vitamin D, which is integral for a positive mood.   Unfortunately, in the winter, there are not nearly enough UVB rays to help us naturally create the Vitamin D levels we need. In fact, Black Women’s blood tests often reveal a Vitamin D deficiency. This disrupts our circadian rhythm, and affects our sleep patterns and mood-regulating hormones like serotonin. For many Black Women, S.A.D. can add an extra layer of complexity to our lives. Self-Care Rituals for Black Women: Your Inner Strength Take Vitamin D Starting your day with a vitamin D supplement is not only a small act of self-love, but it’s also a great way to ensure your body gets the nutrients it needs to function properly. By consistently fueling your body with this sunshine vitamin, you’re not just battling the winter gloom but also giving your immune system a boost. Boost the effects by taking vitamin D & vitamin K together for better absorption. Try Light Therapy Did you know that light therapy, also known as phototherapy, can be a helpful solution for people struggling with depression? By exposing oneself to bright light, similar to natural sunlight, the brain can be stimulated to release chemicals that enhance mood. This non-invasive and drug-free method can help lift one’s spirits and bring some brightness to even the toughest days. Stay Hydrated Don’t forget to stay hydrated! Our dry climate and comfortable indoor spaces can drain our hydration levels, which deplete amino acids affecting our serotonin levels that boost our mood. This can lead to anxiety and stress. Let’s keep the positivity going by drinking water, calming herbal teas, and filling broths. Your physical and mental health will thank you! Move Your Body Engage in activities that make your body feel alive. Whether it’s dancing to your favourite music or practicing yoga, let the rhythm guide you, celebrating the strength and grace of your body. Connect with Nature Despite the chilly weather, find moments to step outside. Breathe in the crisp winter air, allowing it to rejuvenate your senses. Nature has a way of grounding us, reminding us of our place in the world. If you’re looking for a casual walk in the river valley, there are many trails to explore here. Try Meditation & Mindfulness Girl, you’ve got to embrace the power of meditation. Allow stillness to wash over you, connecting with your breath and finding solace within your thoughts. In these moments, you are infinite, resilient, and worthy. Exhale is an app for guided meditation and mindfulness if you have trouble doing it on your own. It is designed for Black Women, Indigenous and women of colour: https://www.exhalesite.com Speak Your Truth Reach out to your community, your sisters, and your friends. Share your feelings, your struggles, and your triumphs. In our shared stories, we find strength and unity. Remember we’ve got a bumping sisterhood of women who’ve got your back and want to grow at Velma Carter Centre. Get Creative Express yourself through art, writing, or any form of creative expression that speaks to your soul. Your creativity knows no bounds; let it flow freely, unapologetically. Who knows where your creativity might take you? Be Kind to Yourself Be kind to yourself, if you know that seasonal depression affects you every year, be gentle during that time and listen to your body. Seek Support If the winter blues feel overwhelming, do not hesitate to seek professional help. Therapy and counselling can provide a safe space for you to navigate your emotions and emerge even stronger.   Crafting Your Personal Winter Wellness Plan Remember sis, self-care is not a luxury; it is a fundamental necessity, especially for Black women who carry the weight of the world on their shoulders. As you embrace the winter season, tailor your self-care routine to your needs, preferences, and dreams. You are worthy of happiness and peace. Your well-being matters, and you are never alone on this journey. Connect with a like-minded community of women who want to see you win at the Velma Carter Centre. So, let’s face it: seasonal depression together with courage, compassion, and a fierce determination to nurture our minds, bodies, and souls. Embrace this season as an opportunity to rediscover your inner strength and celebrate the incredible woman that you are. Here’s to a winter filled with self-love, empowerment, and the belief in your own self-worth. Remember, you are not just surviving; you are thriving, even through it all.  Love and power, The Velma Carter Centre Team