In Chinese Medicine, the fall marks the beginning of the “yin” time of the year. The qualities of yin energy are feminine, dark, restorative, inward-focusing, cold, passive, quiet, and receptive. The peak of yin energy is reached at the winter solstice on December 21st, the darkest day of the year. Unfortunately, the holiday season tends to be anything but peaceful and calm. We run from store to store to purchase gifts for loved ones, cram in holiday concerts and sporting events for our kids, and jump from party to party like an active socialite.
In overexerting ourselves, we deplete our own yin energy, which leaves us with symptoms such as fatigue, insomnia or trouble sleeping, tinnitus (ringing in the ears) and hearing loss, memory issues, low libido, fertility issues, impotence, fatigue, low back pain, knee pain, dizziness, cold limbs, or urination issues. It is up to us to break the cycle of busy-ness of the holiday season and New Year, and choose to cultivate our yin energy.
All living creatures have both yin and yang energies. If we deplete our yin energy, we end up with an excess of yang energy, and vice versa. For optimal health, we must achieve a state of dynamic balance between the two. In my treatment room, it is incredibly rare to find someone who comes to me with sufficient or excess energy; the vast majority of patients arrive completely exhausted, burned out, chaotic, hectic, overwhelmed, stressed, anxious, depressed, or some combination thereof. Furthermore, as women enter perimenopause and menopause, their yin is further depleted, often resulting in hot flashes and other troublesome symptoms. If you can relate to any of the above issues, chances are, you too need to build yin energy.
Activities to build yin energy include:
- Meditation
- Yoga (avoid “hot” or Bikram yoga)
- Qi Gong or Tai Chi/Taiji
- Taking a bath
- Reading a book
- Walking in nature
- Deep breathing
- Practicing other types of self-care, such as acupuncture, massage, chiropractic, or spa treatments
- Anything that brings you joy and is relaxing or calming to you
Additionally, it is important to prioritize sleep. Create an evening routine that supports good sleep hygiene. Avoid rushing throughout the day, and as you get closer to bedtime, physically move slower. Do not eat anything and wear blue-light blocking glasses for at least three hours before you go to sleep. Listen to relaxing music, take a bath, and turn off your cell phone. Apply or diffuse yin-building essential oils such as lavender, rose, chamomile, or ylang ylang. Make sure your room is dark, using blackout shades or curtains if needed. Set your thermostat to 68°F or cooler; research has shown that people sleep best at 65°F, but a range of anywhere from 60°F to 68°F works well. If you have anxiety or trouble sleeping, promising early research suggests it may be worth replacing your comforter with a weighted blanket (Ekholm et al, 2020). While more research needs to be done, some suggest blankets weighing 10% or less of your body weight may provide a deep compression that can relieve anxiety. Lastly, do not watch, listen to, or read exciting or mentally stimulating content before bed, such as action, adventure, thriller, psychological, horror, drama, crime, mystery, or disaster genres. When your mind is racing and adrenaline is pumping, it’s all but impossible to fall asleep easily. Following these tips will give you the best chance for a good night’s sleep. If you find you still struggle to get enough sleep, you may want to consider acupuncture, or talk to your doctor about melatonin supplements, medication, therapy, or other options.
Take your time as you ease into winter. Slow down. Notice the smells at the Christmas tree farm, the beauty in lighting the menorah or Kwanzaa candles, and the tastes of your favorite celebratory foods. Be in the moment with your loved ones. Feel the deep stillness of the snow, and hear how it quiets all of the external noise. Allow yourself to practice this same stillness in your body, mind, and spirit using the suggestions in this article, with reverence. When you match the energy of the season, you remember that you are a part of nature. You become in flow with everything around you, instead of fighting against it. You allow yourself to “be” and create inner peace, and that’s a gift we all could use this holiday season.
References
Ekholm, B., Spulber, S., & Adler, M. (2020). A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. Journal of Clinical Sleep Medicine, 16(9). https://jcsm.aasm.org/doi/10.5664/jcsm.8636
Note: This article was originally published in a local magazine for their December 2023 issue. For citation references, please contact Dr. Yocum at https://jenyocum.com/contact/
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