Three hacks to rewire the winter brain

As I write this, we are in the thick of winter in Ontario. Snow is piled all around, I have a heavy cold, and that recent trip to a warm country seems like it happened months ago! It’s easy to feel down this time of year, but I have three mindfulness based hacks for rewiring the brain to bring a smile and sense of lightness to the next few weeks:

1. Lengthen the spine: This is one of my favourite interventions for a quick pick-me-up. When our mood feels heavy, with even just the words or thoughts I feel low or I am depressed, the spine tends to collapse. These thoughts and words can cause the body to react, even if we don’t currently feel depressed. That’s because low mood and depressive symptoms involve physical experiences, and that’s exactly why this simple somatic technique can be helpful. Notice what happens if you just lengthen your spine a little bit from the lower back up. Don’t sit up straight the way your mother might have told you, instead simply lengthen your spine from the lower back up to your neck.
2. Drop the toxic thought: Toxic thoughts that we put on repeat can exacerbate our sense of unworthiness or fears. Pay attention to how you speak to yourself, and when you catch yourself caught up in that toxic thought, say out loud ‘There is that thought again!’ Notice whether the toxic thought has made you feel better or worse. Now imagine the toxic thought is a burning hot potato that someone has put in the palm of your hand. What would your hand instinctively know to do? Drop the hot potato! Every time you have one of those toxic thoughts, drop it immediately and abruptly, like you would a hot potato. As normal as these thoughts may feel to you, they can be toxic; setting them aside can improve your overall mental health.
3. One minute for good: Of course, I’d include a mini meditation 😊 This particular meditation offers a compassionate entry into disrupting worry and negative thoughts, and takes only one minute:
   • For a breath or three, be aware of what’s generally happening in your mind and body without trying to change it. Simply be with yourself.
   • Start relaxing by letting your breathing soften and slow. Allow your brain to disengage from any worried thinking. Allow the tension to dissipate. Touch on your natural sense of strength and recognize your supporters, such as friends or family nearby. Notice that right now, you’re alright. Rest in a growing sense of peace.
   • Bring to mind one or two things that you are glad about, or grateful for. Think of something that makes you feel happy. Rest in a growing sense of contentment.
   • Bring to mind one or more people (or a pet) who care about you. Let yourself feel appreciated, liked, or loved. Be aware of your own warmth and caring for others. Rest in a growing sense of love.
   • Then get a sense of peace, contentment, and love woven together in your mind. These three aspects become a single whole experience of ease and homecoming. Rest in the responsive and openness of your mind to this sense of a single whole experience. If you like, imagine moving through your day in this responsive way.
   • Finish up with another breath or two while you sense that the single whole experience of peace, contentment, and love is sinking into your body, and creating positive pathways in your brain.

My sources: A classic read about the neuroplasticity of the brain  Rick Hanson, PhD., PsyD. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence.

Renowned trauma psychologist and trainer Janina Fischer, PhD. PsyD, 2020. Nine simple interventions for depression.