For those of us in the Northern Hemisphere, the time of increasing darkness is upon us again. Depending on our latitude, the sun barely rises before it skitters off again. And depending on other factors of our geography, we might not get much sun during that time (writer’s example: the ancient bog from which I write has been surrounded by fog for two weeks now).

So, what to do about it?

Firstly, we can make the most of whatever sun we do get (especially in the morning, if possible), and we can of course make some use of artificial sunlight. To save doubling up, we’ll link to what we previously wrote about optimizing both of those things:

‘Tis To Season To Be SAD-Savvy

More ways to get serotonin

Sunlight, of course, triggers our bodies to make serotonin, and hence we often make less of it during winter. But, there are other ways to get serotonin too, and one of the best ways is spending time in nature. Yes, even if the weather is gloomy, provided there are still visible green things and you are seeing them, it will promote serotonin production.

Of course, it may not be the season for picnics, but a morning walk through a local park or other green space is ideal.

On which note, gardening remains a good activity. Not a lot of people do so much gardening after a certain point in the year, but in one way, it’s more important than ever to get some soil under your fingernails:

There are bacteria in soil (specifically: Mycobacterium vaccae) that work similarly to antidepressants.

When something is described as having an effect similar to antidepressants, it’s usually hyperbole. In this case, it’s medicine, and literally works directly on the serotonergic system (as do many, but not all, antidepressants).

See also: Antidepressants: Personalization Is Key!

While many antidepressants are selective serotonin uptake inhibitors (i.e., they slow the rate at which your brain loses serotonin), Mycobacterium vaccae increases the rate at which you produce serotonin. So, you feel happier, more relaxed, while also feeling more energized.

See: Identification of an immune-responsive mesolimbocortical serotonergic system: Potential role in regulation of emotional behavior

^this one’s a mouse study, but we’re including it because it covers exactly how it works in the brain, which is something that the ethics board wouldn’t let them do on humans, due to the need for slicing the brains up for examination.

As to how to benefit: touching soil will get you “infected” by the bacteria, yes, even if you wash your hands later. Growing food in the soil and eating the good (including if you wash and cook it) is even better.

Boost the other “happiness chemicals”

Serotonin is just one “happiness hormone”, other feel-good neurotransmitters that are just as important include dopamine and oxytocin.

Dopamine is most associated with being the “reward chemical”, so it pays to do things that you find rewarding. If you’re stuck for ideas, engaging in small acts of kindness is a sure-fire way to get dopamine flowing and lift your own mood as well as theirs.

See also: 10 Ways To Naturally Boost Dopamine

Oxytocin, meanwhile is the “cuddle chemical”, and can be triggered even if you have nobody to cuddle*. If you do, by the way, make it at least 20–30 seconds, as that’s generally how long it takes to get oxytocin flowing.

*Vividly imagining it has much the same effect, since the brain can’t tell the difference. Alternatively, looking at pictures/videos (your choice) of small cute animals tends to work for most people also.

For more on these things, check out: Neurotransmitter Cheatsheet

Take care!

How To Leverage Attachment Theory In Your Relationship

Attachment theory has come to be seen in “kids nowadays”’ TikTok circles as almost a sort of astrology, but that’s not what it was intended for, and there’s really nothing esoteric about it.

What it can be, is a (fairly simple, but) powerful tool to understand about our relationships with each other.

To demystify it, let’s start with a little history…

Attachment theory was conceived by developmental psychologist Mary Ainsworth, and popularized as a theory bypsychiatrist John Bowlby. The two would later become research partners.

• Dr. Ainsworth’s initial work focused on children having different attachment styles when it came to their caregivers: secure, avoidant, or anxious.
• Later, she would add a fourth attachment style: disorganized, and then subdivisions, such as anxious-avoidant and dismissive-avoidant.
• Much later, the theory would be extended to attachments in (and between) adults.

What does it all mean?

To understand this, we must first talk about “The Strange Situation”.

“The Strange Situation” was an experiment conducted by Dr. Ainsworth, in which a child would be observed playing, while caregivers and strangers would periodically arrive and leave, recreating a natural environment of most children’s lives. Each child’s different reactions were recorded, especially noting:

• The child’s reaction (if any) to their caregiver’s departure
• The child’s reaction (if any) to the stranger’s presence
• The child’s reaction (if any) to their caregiver’s return
• The child’s behavior on play, specifically, how much or little the child explored and played with new toys

She observed different attachment styles, including:

1. Secure: a securely attached child would play freely, using the caregiver as a secure base from which to explore. Will engage with the stranger when the caregiver is also present. May become upset when the caregiver leaves, and happy when they return.
2. Avoidant: an avoidantly attached child will not explore much regardless of who is there; will not care much when the caregiver departs or returns.
3. Anxious: an anxiously attached child may be clingy before separation, helplessly passive when the caregiver is absent, and difficult to comfort upon the caregiver’s return.
4. Disorganized: a disorganizedly attached child may flit between the above types

These attachment styles were generally reflective of the parenting styles of the respective caregivers:

1. If a caregiver was reliably present (physically and emotionally), the child would learn to expect that and feel secure about it.
2. If a caregiver was absent a lot (physically and/or emotionally), the child would learn to give up on expecting a caregiver to give care.
3. If a caregiver was unpredictable a lot in presence (physical and/or emotional), the child would become anxious and/or confused about whether the caregiver would give care.

What does this mean for us as adults?

As we learn when we are children, tends to go for us in life. We can change, but we usually don’t. And while we (usually) no longer rely on caregivers per se as adults, we do rely (or not!) on our partners, friends, and so forth. Let’s look at it in terms of partners:

1. A securely attached adult will trust that their partner loves them and will be there for them if necessary. They may miss their partner when absent, but won’t be anxious about it and will look forward to their return.
2. An avoidantly attached adult will not assume their partner’s love, and will feel their partner might let them down at any time. To protect themself, they may try to manage their own expectations, and strive always to keep their independence, to make sure that if the worst happens, they’ll still be ok by themself.
3. An anxiously attached adult will tend towards clinginess, and try to keep their partner’s attention and commitment by any means necessary.

Which means…

• When both partners have secure attachment styles, most things go swimmingly, and indeed, securely attached partners most often end up with each other.
• A very common pairing, however, is one anxious partner dating one avoidant partner. This happens because the avoidant partner looks like a tower of strength, which the anxious partner needs. The anxious partner’s clinginess can also help the avoidant partner feel better about themself (bearing in mind, the avoidant partner almost certainly grew up feeling deeply unwanted).
• Anxious-anxious pairings happen less because anxiously attached people don’t tend to be attracted to people who are in the same boat.
• Avoidant-avoidant pairings happen least of all, because avoidantly attached people having nothing to bind them together. Iff they even get together in the first place, then later when trouble hits, one will propose breaking up, and the other will say “ok, bye”.

This is fascinating, but is there a practical use for this knowledge?

Yes! Understanding our own attachment styles, and those around us, helps us understand why we/they act a certain way, and realize what relational need is or isn’t being met, and react accordingly.

That sometimes, an anxiously attached person just needs some reassurance:

• “I love you”
• “I miss you”
• “I look forward to seeing you later”

That sometimes, an avoidantly attached person needs exactly the right amount of space:

• Give them too little space, and they will feel their independence slipping, and yearn to break free
• Give them too much space, and oops, they’re gone now

Maybe you’re reading that and thinking “won’t that make their anxious partner anxious?” and yes, yes it will. That’s why the avoidant partner needs to skip back up and remember to do the reassurance.

It helps also when either partner is going to be away (physically or emotionally! This counts the same for if a partner will just be preoccupied for a while), that they parameter that, for example:

• Not: “Don’t worry, I just need some space for now, that’s all” (à la “I am just going outside and may be some time“)
• But: “I need to be undisturbed for a bit, but let’s schedule some me-and-you-time for [specific scheduled time]”.

Want to learn more about addressing attachment issues?

Psychology Today: Ten Ways to Heal Your Attachment Issues

You also might enjoy such articles such as:

• Nurturing secure attachment: building healthy relationships
• Why anxious and avoidant often attracted each other
• How to help an insecurely attached partner feel loved
• How to cope with a dismissive-avoidant partner

Lastly, to end on a light note…