155: How to Use Light to Deal with the Winter Blues (Dr. Michael Terman)

I do it to myself and over and over again. That feeling of overwhelm sneaks right in, and it’s entirely because of my own poor choices. (You would think I’d learn my lesson, but I have not.) So when the going gets crowed, what do I do? I think you’re probably going to guess. But the wild thing is just how much adding more of it to my schedule helps. Listen now. Connect with this episode: Join the Humans Outside Challenge Follow Humans Outside on Instagram Follow Humans Outside on Facebook Some of the good stuff: [00:23] Yeah, OK I do this to myself [01:17] We know the signs -- truly [01:32] Maybe I could do this before [02:25] This is the part where we come up with a solution [02:43] When, in fact, the real solution is this one that doesn’t make any sense. [03:33] The reason it helps? Priorities.

Florence Williams has learned a thing or two about making the most of what you have right outside your door and the tools you already possess to do so. Since Florence, author of “The Nature Fix,” literally wrote the book on how going outside creates positive impacts on our mental health and wellbeing, that’s really saying something. I learned about Florence before we even started going outside every day. It was her book, published shortly before we knew we were looking for it, that gave us the 20 minute daily goal. We are so honored that she gave some of her time to share her latest lessons in exactly how you can harness the power of nature for your health, happiness and mental well-being. Some of the good stuff: [2:05] Florence William’s favorite outdoor space [3:14] Why she started writing about outdoor benefits [5:16] Why going outside makes us feel good [8:01] Why going outside is good for your brain [10:26] Why going outside helps trauma [16:36] Why finding what speaks to you is important [19:05] Why tuning in matters [21:24] The difference between “seeking” and “available” [23:48] Why many doctors love drugs and ignore nature [25:49] How to find awe in what’s right outside your door [35:30] Florence’s favorite and most essential gear [36:47] Florence’s favorite outdoor moment Connect with this episode: Read (or listen to) The Nature Fix, by Florence Williams Listen to The 3-Day Effect on Audible Read Florence William’s website Follow Florence Williams on Instagram Like Florence William’s Facebook author page Follow Florence Williams on Twitter

I used to hear friends talk about the crazy wonderful things they were spotting outside and wonder how it was I was missing out. Why didn’t I see that stuff? Were they trying harder? Going places I didn’t want to go? Getting up in tbe middle of the night to do it? And then one day I stumbled upon their secret by accident. And now that I’ve figured out the trick to seeing wonders outside, I just can’t stop. It’s not that hard It doesn’t take any extra work It does take intention Listen now! Connect with this episode: Join the Humans Outside Challenge Follow Humans Outside on Instagram Follow Humans Outside on Facebook Some of the good stuff: [00:35] Yes, I’m an early riser [01:32] This morning experience changed my perspective [02:12] All I had to do was take this step [02:31] Yes, I missed stuff [03:03] But now I see this stuff, too

When was the last time you thought about the way learning to notice and navigate changing seasons affects how you view your indoor life? One of the best things about spending a lot of time outdoors is how it prompts you to pause and see how the world is shifting day by day. Are you ready for it? Are you taking it as it comes? No matter how you approach the shift in seasons, one thing is certain: getting used to changes outdoors can teach you a thing or two about changes indoors.  Getting okay with growth  Noticing when it's coming  Embracing what it brings Listen to this episode of Humans Outside now! Connect with this episode: Join the Humans Outside Challenge Follow Humans Outside on Instagram Follow Humans Outside on Facebook Some of the good stuff: [00:35] Here’s a highly philosophical observation about the sun [01:28] We’ve got some signs of spring up in here [02:31] Let’s get aware of seasons [03:11] No solar eclipse here, but we do have seasons changing [03:29] There’s sun and I’m not mad about it [04:00] Just over here learning from nature for my inside life, once again

Ready for solo adventure? Feeling safe? Getting out there by yourself can feel like a real safety risk. I absolutely love going out alone, but I know it comes with pros and cons.  But it doesn't mean I don't go. It just means I go empowered. Nicole Snell, a safety expert and owner of Girls Fight Back who specializes in self-defense in the outdoors, has a different idea. In this episode she shares her best tips and tricks to empower you to get into nature solo while also staying safe.  Hear Nicole talk about staying stafe outside in this "best of" episode. Connect with this episode: Visit Nicole Snell’s website Visit Nicole’s Girls Fight Back website Watch Nicole’s Outdoor Defense YouTube series (it’s really good!) Book a one-on-one session with Nicole Connect with Nicole on LinkedIn Follow Nicole and Girls Fight Back on Facebook Follow Nicole on Instagram Follow Girls Fight Back on Instagram Join the Humans Outside Challenge Follow Humans Outside on Facebook Follow Humans Outside on Instagram Some of the good stuff: [4:06] Nicole Snell’s favorite outdoor space [4:52] How Nicole became someone who likes to go outside [7:16] How she got into self-defense [14:05] Why people (often women) feel unsafe alone outside [20:12] What self-defense tools should people use? [26:54] What we mean when we say “use your words.” [28:55] Why she didn't say “I’m sorry”  [31:57] The role of intuition [37:41] How to make the outdoors more safe for everyone [41:10] Top three tips for self-defense in nature [44:41] Nicole’s favorite outdoor memory   

  When did you last hug a tree? I mean literally, actually hug a tree? Yeah, I know it sounds weird, but hang with me, because this silly thing has been recharging and reshaping how I feel about heading outside. Listen now!      Connect with this episode: Join the Humans Outside Challenge Follow Humans Outside on Instagram Follow Humans Outside on Facebook Listen to Alastair Humphrey’s episode on Humans Outside Listen to my episode about my scary Grand Canyon trip   Some of the good stuff: [00:35] Tree Hugging as Gratitude [01:20] Grounding Experience of Tree Hugging [01:41] Winter Contrast and Appreciation in Seattle [02:49] Monthly Sit Spot Reflection  [03:08] Observations and Gratitude for Trees [04:36] Emotional and Sensory Connection with Nature  

The changing of seasons is the perfect time to look around for signs of changing life outside. But what if instead of just seeing the signs, you looked at them as encouragement for your day? What if you saw them as symbols of hope that you can take with you or find whenever you need a little push through your day? What would you choose? How would it help you? Learn about my chosen symbol in this episode of Humans Outside. Listen now! Connect with this episode: Join the Humans Outside Challenge Follow Humans Outside on Instagram Follow Humans Outside on Facebook Some of the good stuff: [:35] Signs of spring and easter [1:19] Here’s where I see new life in nature [1:58] Excuse me winter, please leave permanently [2:21] Here’s some personal symbols I see [2:48] Why I look to the birds [4:12] And why you should find your own symbols

If you’ve ever spent time living in a major city, you know finding nature takes a lot more intentionality than if you spend all of your time in a rural environment. You might even think about experiencing nature in a city as happening in spite of the concrete jungle, not because of it. But what if you flipped that on its head? What if you learned ways to appreciate nature because of the city it’s in? That’s something today’s guest, Brittany Gowan, has become good at as part of her work coaching organizations and executives. With an industrial and organizational psychology master's degree, she works with her clients to lean on nature in and out of the city, a concept also shares in her new book “Turn to the Sun.” In this episode of Humans Outside Brittany talks about: Finding nature wherever you are The gifts of an outdoor habit in an urban environment How noticing nature can raise awareness for other things Listen now! Connect with this episode: Visit Brittany Gowan’s website Read Brittany’s book “Turn to the Sun” (affiliate link)Follow Brittany on Facebook Follow Brittany on Instagram Join the Humans Outside Challenge Follow Humans Outside on Instagram Follow Humans Outside on Facebook Some of the good stuff: [2:17] Brittany Gowan’s favorite outdoor space [4:02] How Brittany became someone who likes to go outside [4:57] How do people react to the idea of nearby nature? [6:02] Ways to find natures in the city [8:23] Why birds are cool for this [10:59] How to build awareness for nature in a city [13:06] How to create space for nature [15:03] The art of nature visualization [22:53] Do houseplants move you towards nature? [28:00] The top thing Brittany has learned through her outdoor practice [34:01] Brittany’s favorite outdoor moment

You know the photos don’t tell the whole story: doing something cool outdoors or going on an epic adventure takes work. And I don’t just mean deciding where to go and then peeling yourself out of your house. I mean: Sacrificing other things you want/need to do Living with the discomfort of flexibility Preparation and vision But is it worth it? Yes. Listen to this episode to hear more now! Connect with this episode: Join the Humans Outside Challenge Follow Humans Outside on Instagram Follow Humans Outside on Facebook Some of the good stuff: [:35] Just a little introvert dilemma [1:06] Answering the call of adventure despite inconvenience [2:56] You’re going to have to make some sacrifices [3:40] Some of them will be related to flexibility [5:07] Regrets? None so far.

You’d think after all of these days outside over years of keeping my outdoor habit, I’d have figured out that after feeling some kind of way in the winter, I am an entirely new person when the daylight comes back. But no. So this is a letter from current me to future me, based on the experience of past me. And I bet these me-s can you help you, too. Listen now. Some of the good stuff: [:35] Dear all the Amys: listen up [:48] This is a letter about the power of sunshine [1:52] Remember back like two weeks ago when you thought you were done for? [2:22] It’s all about powering through to the light [3:27] Will I ever get the memo? Connect with this episode: Join the Humans Outside Challenge Follow Humans Outside on Instagram Follow Humans Outside on Facebook