Cultivating Wellness
December 2023
Tips, Encouragement, and Support for Parents and Educators
Sunlight and Your Brain
Do you get the Winter Blues? The winter solstice, on Dec. 21st, is the shortest day of the year. This means less daylight and longer hours of darkness. Many people, including our students, are affected by this change. Feeling hungry, foggy, and sluggish is a normal response to shorter days. This is because less daylight exposure can cause changes to your circadian rhythm. Our circadian rhythm is the 24-hour internal clock in our brain that regulates cycles of alertness and sleepiness by responding to light changes in our environment.
How Less Daylight Affects Your Brain:
- Changes in metabolism: With less access to natural light, your brain sends signals to your body to conserve energy, slowing down your metabolism and increasing your hunger.
- Change in mood: Darkness decreases your levels of serotonin and dopamine in the brain, which can lead to emotional shifts and even depression.
- Shorter attention span: Limiting light exposure can impact your hypothalamus, the part of your brain responsible for sleep and circadian rhythm. This decreases alertness and overall cognitive function.
- Fatigue: The hormone melatonin, which helps to regulate circadian rhythm, is produced in darkness or dim light conditions. When melatonin is overproduced during darker days, people can feel more lethargic.
- During darker seasons, people with Seasonal Affective Disorder (SAD) may experience decreased energy levels, sleep pattern disruption, trouble focusing, social withdrawal, and overeating. If you notice these persistent symptoms, consult your physician about your treatment options.
How to Adapt to Less Daylight:
- Exercise: Working out releases endorphins that activate your metabolic activity, helping to boost your mood as well as combat depression and anxiety.
- Limit the blue light: Blue light from electronic devices can have a negative impact on melatonin levels and sleep patterns. Stop using screen-based media a few hours before bedtime and remove electronic devices from the bedroom.
- Take in the natural light: Invest in a therapy lamp or specialized daylight bulbs to replicate natural daylight. If possible, get at least 30 minutes of outdoor daylight exposure, which can counteract the effect of blue light on sleep.
- Eat mindfully: Your body naturally craves high-sugar and high-carbohydrate foods when you are tired and looking for quick energy. Get ahead of the cravings with a proactive plan to eat nutrient rich foods and avoid eating too late.
- Go green: Invest in some houseplants to help purify indoor air, improve mood and increase productivity.
- Share your experience: If you are experiencing any changes related to the transition into winter and less daylight, discuss them with a friend or family member, or consult with your physician.
Download 5 Surprising Ways Shorter Days Affect Your Brain (PDF infographic)
Seasonal Affective Disorder
If you can't shake the winter blues, consider consulting your physician about Seasonal Affective Disorder (SAD), a seasonal depression that affects 5% of people in the United States.
SAD symptoms can include:
- Fatigue
- Disruption of sleep patterns
- Overeating and craving carbohydrates
- Trouble focusing
- Social withdrawal
SAD treatment may involve:
- Light therapy
- Talk therapy
- Vitamin D supplements
- Medications prescribed by a psychiatrist
Resources for Your Mind, Body, and Family
- National Alliance on Mental Illness-Genesee County Chapter
- Michigan Department of Health and Human Services
- The State of Michigan has created a Stay Well program that encourages individuals to "Be kind to your mind," providing access to support groups, help lines, webinars, behavioral health guides, and video resources. This Mindfulness and Stress Resilience Guide is one tool provided. Check the link to learn more.
- Michigan 211 helps to connect individuals to a variety of services, including mental health providers.
Community Resource Spotlight:
For help with the upcoming holidays, contact:
https://www.flintandgenesee.org/holiday-resource-guide,
Old Newsboys of Flint. https://onbflint.org (applications available 10/29/2023 - 12/07/2023)
Toys for Tots: https://www.toysfortots.org (applications available 11/27/23 - 12/09/23)
For help with bill payment, food, and/or shelter, contact:
Salvation Army, https://centralusa.salvationarmy.org/genesee
Cultivating Staff Wellness: A Holistic Approach
Supporting the whole child starts with supporting all the adults involved in the educational process. From direct providers, such as teachers and paraprofessionals, to those indirectly involved with student success (business, transportation, operations, human resources, etc.). Our need for self-care is critical so we can bring our best self to work each day.
The GISD has taken steps to develop a customizable wellness toolkit available to staff throughout Genesee County schools, programs, and GISD departments. This toolkit has been created to help administrators and managers implement and create sustainable staff wellness initiatives. While resources are often spread thin and opportunities for added programs may be far and few between, one key for programs and departments is to start where they are and commit to intentional moves toward creating and sustaining a culture of wellness.
The Cultivating Staff Wellness (CSW) Toolkit is based on SAMHSA’s Eight Dimensions of Wellness: emotional, physical, spiritual, environmental, occupational, financial, intellectual, and social. Complete the Cultivating Staff Wellness Registration Form so that your school, program, or department can access the CSW Toolkit.
Create Your Calm
Use your breath to destress
The Lifeline is FREE, confidential, and always available.
GISD 31n Mental Health Team
To learn more about health and wellness for teachers, students, and families, check out our page on the GISD website.