Winter is the season I dread. I hate the gloomy, cold and bland vibe around me. And during this time of the year, I find myself struggling to do my regular routines simply due to the lack of interest in doing them. I close-mindedly thought Seasonal Affective Disorder (SAD) doesn’t happen to you, it’s a choice you make; however, things got a little interesting when I actually experienced it. I was taken aback when I realized how idiot I was for making conclusions with zero data.
In my case, my thoughts start to bombard me with “what-ifs” and “I-can’ts” that I deliberately drown myself in. Initially, I felt weird as I think of myself as someone who can always survive difficult situations but man, my monkey mind loves to play with these thoughts every now and then. These thoughts are not on our side at all, they tend to highlight our vulnerabilities, our weaknesses, and make us obsessively think of the worst that can happen even though the reality isn’t all that bad. When I noticed myself being in this predicament a number of times, I knew I had to take action. This led me to create a system (that I will openly share) that whenever I notice these antagonistic thoughts come up, I can act like an observer with the ability to reach for a switch somewhere in the corner of my brain to shut it off. But how do I consciously do it?
First is through a scaled-down breathing technique that mimics a Physiological Sigh, but requires deliberate execution. I simply take 1 deep inhalation followed by a prolonged exhalation. I use this tool prior to or during stressful situations. The effect: tension release and lower anxiety. The next tool is through Dopamine Loading, this comes in many forms so it’s more like a toolbox. The concept is basically to trigger dopamine release through routines and activities. So inside this toolbox are the activities that you already do (but with added intention) that result in a pleasurable experience. For me these are: watching stand-up comedy clips, drinking coffee and a quick kettlebell exercise routine. The effect: priming of body and mind.