From Garden to Stillness

Finding Calm and Gratitude in Winter’s Transition

Welcome to the Michelle Seguin MD newsletter. I’m Dr. Michelle—thank you for being a part of this community! Today, I’m sharing reflections from the garden on gratitude, mindfulness, and finding calm as we embrace the shift from autumn to winter.

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As the first few snowfalls come and go, gently covering the garden in a brief, quiet pause, I’m reminded of how much this season invites us to slow down and reflect. Winter is just around the corner, and with it comes an opportunity to embrace stillness and gratitude. This week, I’m sharing thoughts on how gratitude and mindfulness can anchor us during this transition—a time when the rush of seasonal preparations can feel overwhelming, yet nature gently reminds us to pause and notice the beauty around us.

I hope these reflections and simple practices inspire you to find calm among the chaos, helping you nurture moments of peace and appreciation in your own days.

With gratitude always,
Dr. Michelle

Throwback to an end of season kale harvest in our garden. Photo credit: Emily Diane Photography

The Quiet Urgency of the Season

As much as I welcome this time of year, it also carries a certain urgency—a race to finish those last garden chores before winter settles in. There are beds to clear, garlic to plant, and tools to store away before they’re buried under snow (or so we hope—it was eerily mild last year for a place that boasts 250+ inches annually). The rhythm of the season typically shifts quickly, and as much as I try to keep up, I often find myself feeling stretched between tasks of everyday life. I’m certain you can relate.

Just last weekend, I caught myself hustling through the garden with a list in my head, trying to check off as much as possible before the early evening darkness set in. I paused briefly to pull up the last of the kale (the deer got most of it), and there it was—a moment of stillness. Frost had gathered along the edges of the leaves, intricate and fleeting. It was so beautiful I couldn’t help but stop. For just a moment, I let the urgency fade and simply noticed. The frost sparkled, the air was crisp, and I felt the warmth of gratitude: for the season, for the garden, for this moment of pause.

I’ve come to realize that moments like these—brief as they seem—hold a quiet power to shift our perspective.

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What Does the Research Say About Gratitude?

In those quiet moments—like pausing to marvel at frost-kissed kale leaves—I’m reminded of how much my body and mind crave that stillness. It’s in these pauses, these acts of noticing, that gratitude finds its way in. And as it turns out, this isn’t just a momentary feeling; gratitude has profound, science-backed benefits for our health.

Researchers have found that regularly practicing gratitude can significantly improve both mental and physical well-being. Gratitude activates areas of the brain linked to emotional regulation and resilience, reducing stress and boosting mood. It also lowers cortisol, the stress hormone that often runs high during busy seasons, and increases serotonin and dopamine, the chemicals that help us feel calm and happy.

The benefits extend beyond our emotions. Studies show that gratitude can enhance immune function, improve sleep, and even protect our hearts. One recent study published in JAMA Psychiatry found that participants who regularly practiced gratitude experienced lower risks of cardiovascular issues, even in the face of other health challenges. When I think about how gratitude shifts our focus from scarcity to abundance, it makes sense—it helps bring our bodies out of a fight-or-flight state and into a place of rest and repair. (Couldn’t we all use a bit more of that?)

One tool I often recommend to my patients—and one shared with me by a mentor during a time I was navigating burnout—is to write down three things you’re grateful for each day. A study conducted at the University of California found that participants who did this daily for 21 days experienced a significant boost in their mood, resilience, and overall outlook. In a profession where grief, stress, and burnout are common, gratitude journaling offers a way to reconnect with the meaningful moments that so often go unnoticed among the demands of the day. It’s a tool I’ve personally leaned on and one that’s become a cornerstone of my own wellness practice. I keep a simple notebook at my desk and add to it each morning while I prep for my day. I happen to believe the benefits of this practice are amplified when shared with family, a friend, or more broadly in community.

It’s incredible to see how even the smallest moments of gratitude—a quiet morning reflection, a kind word, or the beauty of a frosty leaf—can ripple out, improving our mood, our resilience, and even our sleep.

This week, I encourage you to pause with intention—whether during your morning coffee, while pulling on your boots for a walk, or simply gazing out the window. Notice something that brings you joy or comfort—a crisp breath of winter air, the warmth of a favorite blanket, or the glow of candlelight. Write it down, savor it, and let that gratitude linger in your day.

I’d love to hear about your gratitude practices. Share with me in the comments or reply to this newsletter.

If you’re curious about the science behind gratitude, I explored it further in a previous newsletter, The Science of Gratitude. I also had the chance to discuss the role of gratitude in supporting physical, emotional, and social wellness in a 2023 interview with the Marquette Monthly, a regional culture & lifestyle publication in Upper Michigan. You can find that feature on pages 57-58 here.

References:

1. Gratitude Improves Cardiovascular Health

Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology, and sleep. *Health Psychology, 35*(9), 946–955. doi:10.1037/hea0000239

2. Gratitude Reduces Stress and Boosts Mood

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. *Journal of Personality and Social Psychology, 84*(2), 377–389. doi:10.1037/0022-3514.84.2.377

3. Gratitude Enhances Sleep Quality and Immune Function

Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. *Journal of Psychosomatic Research, 66*(1), 43–48. doi:10.1016/j.jpsychores.2008.09.002

4. The Science of Gratitude and Emotional Regulation

Fox, G. R., Kaplan, J., Damasio, H., & Damasio, A. (2015). Neural correlates of gratitude. *Frontiers in Psychology, 6,* 1491. doi:10.3389/fpsyg.2015.01491

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Embracing the Beauty of Rest

As the garden will soon rest under winter’s quiet blanket, may we allow ourselves that same care and restoration. Gratitude and mindfulness are the tools that nurture our inner soil, preparing us for the seasons ahead. For the time being, I’m taking a seasonal sabbatical from social media—a time to shift inward, embrace the stillness, and focus on writing here on Substack.

This week, I encourage you to find moments of stillness amidst the busyness, whether you’re finishing the last of your garden chores, preparing for the holidays, or simply moving through your everyday routine. Pause to notice the small details around you—a sparkling frost-covered leaf, the warmth of a favorite mug, the sound of laughter filling a quiet room. These fleeting moments hold the power to transform an ordinary day into something extraordinary.

With love and care,
Dr. Michelle

Physician, Gardener, Home Cook, and Forever Curious

P.S. If you’re enjoying this newsletter, please consider sharing it with a home cook, gardener, or nature lover in your life. Together, we can inspire more people to embrace the beauty of seasonal living.

Here are my most recent Substack sharings:

1. Harvesting Gratitude: Nourishing Body and Spirit through Seasonal Eating

2. A New Season, A New Rhythm: Introducing a Weekly Newsletter format just for you!

3. La Dolce Vita: Lessons in Slow Living from the Tuscan Countryside

The contents of this newsletter are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of your physician or qualified healthcare provider with any questions you may have regarding a medical condition.