by Abby Fosco

Winter often brings more than colder temperatures and shorter days. Many people notice lower energy, disrupted sleep, and a heavier mood during this season. At the same time, ongoing sociopolitical stress can intensify anxiety and emotional fatigue. When environmental and political stress overlap, the nervous system can become overactivated or depleted. Intentional strategies that support regulation, connection, and agency can make a meaningful difference.

Kristine Aguilar, MSW, LCSW, emphasizes movement: “Move your body. Run, dance, lift weights, whatever feels good.” Regular physical activity lowers cortisol and increases endorphins, dopamine, and serotonin, which support mood stabilization. Rhythmic activities such as walking, jogging, or dancing help release muscular tension and shift the body out of a stress posture. During darker months, outdoor movement in daylight also supports circadian rhythm regulation. For people who feel stuck or overwhelmed, movement can restore momentum and provide a tangible way to influence their internal state.

Taryn Chase, MA, LPC, LCADC, highlights the amplifying role of music, connection, and pets. “Music and movement. 10 out of 10.” Music activates emotional and reward centers in the brain and can facilitate catharsis. Upbeat songs can increase energy and motivation, while slower music can create space for reflection and emotional processing. Pairing music with movement enhances regulation because rhythm supports physiological synchronization. Singing, dancing, or even listening intentionally can help metabolize emotions rather than suppress them.

Nadira Keaton, MS, LPC, LCADC, ACS, NCC, further emphasizes the healing powers of music and creativity. "Art, music, and dance heal the soul! Combined, it awakens creativity and ignites a zest for life, particularly when it's freestyle."  Painting nights, museum visits, and dance classes are incredible ways to tap into creative energy and connect with your community. ​

Connection is another protective factor. Humans regulate best in relationships. Spending time with trusted others, whether virtually or in person, supports positivity and mood regulation. Even brief, consistent contact reduces isolation and interrupts rumination. When public discourse feels tense or divisive, grounding conversations and shared experiences with people we trust can reinforce stability and belonging.

Pets offer additional support. Interacting with animals lowers blood pressure and cortisol while increasing oxytocin, the bonding hormone. Petting a cat, playing with a dog, or simply sitting beside an animal can create a sense of calm and companionship. Caring for a pet also introduces routine and structure, both of which are protective against depressive symptoms during the winter months.

Abi Rayner, MSW, LSW​, describes a weekly neighborhood dog playdate. "My neighbors and I have a weekly playdate for our dogs on Sundays. The past two weeks it was canceled because of the ice, so one neighbor hosted an indoor brunch including dogs." Abi noted that the gathering created warmth and connection despite the cold. Recurring rituals like this build predictability and reinforce community bonds. Shared meals, walking groups, or standing social plans can serve as anchors in seasons that otherwise feel isolating.

This exploration delves into the depths of what it means to embody bravery, drawing profound insights from the wisdom of two Black therapists and authors who have illuminated the Enneagram and its role in understanding how we navigate the world. This approach, inspired by works like "No Justice, No Peace" by Deborah Egerton and "The Enneagram for Black Liberation" by Chichi Agorom, offers a powerful framework for self-awareness, resilience, and collective liberation.

The Foundation: Understanding Fear and Our Protective Armor
Fear is a natural, biological response to threat, not a sign of weakness or moral failure. However, in systems that thrive on control, fear is intentionally cultivated. Authoritarian and fascist regimes, for instance, don't solely rely on force; they wield fear made ordinary, overwhelming, exhausting, and disengaging good people.

This chronic exposure to danger leads us to develop "armor" – patterns of behavior and personality traits that form as protection. The Enneagram offers a detailed map of these protective strategies, which can manifest in various ways:

• Perfectionism: Striving for flawlessness.
• Caregiving/People-Pleasing: Focusing on the needs of others.
• Excellence/Achievement: Driven by accomplishment.
• Knowledge/Intellectualism: Using understanding for security.
• Withdrawal/Observation: Detaching to gain perspective.
• Vigilance/Loyalty: Staying on guard and committed.
• Adaptability/Enthusiasm: Seeking positive experiences.
• Strength/Assertiveness: Projecting power.
• Disappearance/Peacekeeping: Blending in or avoiding conflict.
• Optimism/Joy-Seeking: Maintaining a positive outlook.

Beneath this armor lies a universal longing: to be safe, secure, seen, and loved unconditionally.
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Justice, Peace, and the Indispensable Role of Truth
A crucial insight presented is that "peace is not the absence of conflict. Peace is the presence of justice." This redefines our understanding of tranquility, shifting it from a passive state to an active pursuit rooted in fairness. Furthermore, "justice always begins with truth."

When we experience fear, it is often a sign that we are paying attention to an unjust reality. Truth-telling is therefore presented not just as an act of honesty, but as "holy work." The video prompts introspection:

• What are you afraid of right now?
• What does your body know that your words haven't yet named?
• What truth about your life have you avoided because it felt safer not to name it?
• What has been normalized that is actually harming you?

Refusing to acknowledge these truths means choosing a lie that everything is fine, or that our struggles are simply a matter of being "tired" or "that's just how it is."

The Nature of Bravery: Beyond Fearlessness
Bravery is often misunderstood as the absence of fear, but the video clarifies that it is something far more nuanced and potent. True bravery is not about being fearless, constantly confronting, or sacrificing oneself to the point of breaking – these definitions often serve oppressive systems by ensuring resistance burns out.
Instead, bravery is revealed in:

• Staying Human: Maintaining empathy and connection.
• Discernment, Not Silence: Making conscious choices rather than passively staying quiet.
• Connection, Not Isolation: Building and nurturing relationships.
• Rest as Strategy: Recognizing the power of rejuvenation.
• Care as Resistance: Nurturing oneself and others.
• Telling Truths: Sharing information that sustains life.
• Risking Vulnerability: Acting without guaranteed outcomes.
• Holding Unpopular Opinions: Speaking truth to power when justice is at stake.

Bravery is often quiet, collective, and slow. It acknowledges fear not as a barrier, but as an emotion that can be present while still choosing connection and action.

Embodiment and Liberation
The journey toward bravery and justice is deeply embodied. Peace must be felt – in our shoulders, our breath, our nervous systems. If our bodies are perpetually braced and our spirits vigilant, justice has not truly reached us. Peace without embodiment remains mere rhetoric.

Liberation, therefore, is not about becoming someone new but about remembering our essential selves, shedding the armor and protections that no longer serve us. It involves:

• Trusting Inner Wisdom: Believing that the answers we need reside within us, accessible through embodied listening.
• Recognizing Our Worth: Understanding that worth is not transactional and that we belong, not because we earn it, but inherently.
• Speaking Our Truth: Recognizing that silence in the face of harm is not peace, and our presence matters.
• Challenging Survival Stories: Questioning narratives that say we must earn belonging, stay quiet, or carry burdens alone.

Finding Bravery in Action and Community
History offers countless examples of embodied bravery:

• Acts of Resistance: In Nazi Germany, bravery was hiding neighbors, passing information, and teaching banned ideas – small, relational acts rooted in conscience.
• Sustaining Community: During Apartheid, it meant protecting dignity, organizing quietly, and keeping culture alive.
• Showing Up Anyway: In the Civil Rights Movement, bravery was facing terror, holding each other, singing to regulate fear, and allowing rest so the work could continue.
• Modern Movements: The Black Lives Matter movement, fights for bodily autonomy, and advocacy for human rights worldwide demonstrate ongoing bravery in demanding change.

These acts remind us that bravery under oppressive systems is not about grand gestures alone but about sustaining ourselves, our communities, and our truth.
Personal Journeys of Courage
The video emphasizes that embracing our own journey involves discernment and courage:

• Divorce as a Brave Choice: Letting go of relationships that no longer serve, without villainizing those involved, is an act of bravery. It’s about recognizing that sometimes bravery means leaving, and sometimes it means staying.
• Ancestral Strength: Finding inspiration in the resilience and sacrifices of ancestors who navigated immense challenges.
• Seeking New Opportunities: Embracing change and transformation, even when it brings uncertainty.
• Rituals and Community: The power of ceremonies, like uncoupling rituals, to mark transitions and foster support.
• Self-Compassion: Learning to receive care, attention, and pleasure without needing to earn it.
• Sharing Wisdom: Understanding that insights and wisdom are meant to circulate and protect more than just ourselves.

Embracing Our Essence
​Beneath the armor, we discover not chaos, but our essence. This essence holds courage that is wise, love that is discerning, and power that is relational. Hope is not passive; it is a practice we must cultivate daily.
Justice does not ask us to disappear. Peace does not ask us to endure endlessly. Faith does not ask us to override our bodies. By understanding our fears, acknowledging our armor, and embracing the truth of our experiences, we can step more fully into our embodied bravery, fostering resilience, justice, and liberation for ourselves and our communities.