SAD and Winter Blues: A Holistic Nurse’s Guide to Thriving Through the Winter
Winter can be a season of cozy introspection, but it often brings a sense of sadness, lethargy, and discomfort known as the “winter blues.” In more severe cases, these feelings can develop into Seasonal Affective Disorder (SAD), a recurring form of depression that typically appears in the colder months. As holistic nurses, we can embrace warming strategies to counteract these challenges and strengthen our defenses against SAD, helping both ourselves and our clients maintain balance and well-being throughout the season.
The winter blues are generally a temporary dip in the mood caused by the cold, dark days of winter. While usually short-lived, they can still affect daily life. On the other hand, SAD is a more intense and persistent condition characterized by symptoms such as low energy, social withdrawal, oversleeping, weight gain, and cravings for carbohydrates. Research suggests that these mood changes, particularly in northern regions, are closely linked to reduced sunlight during winter.
Holistic Strategies for Thriving in Winter
As daylight dwindles and winter’s chill sets in, it’s important to recognize and address these symptoms early. Incorporating natural, holistic practices like light therapy, regular exercise, and mindful nutrition can be powerful tools in managing the winter blues and easing the effects of SAD.
1. Light Therapy: Brighten Your Mood Naturally
Light therapy is one of the best ways to counteract the winter blues. A light box, mimicking natural sunlight, can help reset your internal clock and improve your mood. By soaking in 15–30 minutes of simulated sunshine each morning, you’ll notice a lift in your spirits within days! Add in some real outdoor sunshine when it peeks through the clouds—even a brisk walk can work wonders.
2. Movement: Energize Your Body and Mind
Winter may be tempting you to curl up and hibernate, but getting your body moving is key to elevating your mood. Exercise naturally boosts endorphins, those wonderful feel-good chemicals. Yoga, brisk walks, or even dancing to your favorite playlist can re-energize both body and mind. Even 30 minutes a day can make a difference—plus, you’ll get the added benefit of breaking up that sedentary winter routine.
3. Vitamin D: The Sunshine in Your Pocket
Low levels of vitamin D are common in the winter and have been linked to depression. A simple blood test can check your levels, and a vitamin D supplement may be your best friend during the dark months. Along with foods like fatty fish and fortified dairy, this “sunshine vitamin” can help keep your mood steady.
4. Embrace the Outdoors: Let Nature Be Your Healer
Even in winter, nature offers its gentle beauty and healing powers. Bundle up and step outside whenever you can—whether it’s a crisp morning walk or a cozy afternoon in the garden. Natural light, even on cloudy days, helps regulate your internal clock and elevate your mood.
5. Hypnosis: Tap Into Your Subconscious for Healing
Hypnosis is a powerful yet often overlooked tool for managing SAD. By guiding you into a relaxed, focused state, hypnosis allows you to access your subconscious mind where deeply rooted patterns live. Through visualization and positive suggestions, hypnosis can help reframe negative thoughts, enhance your mood, and even improve your sleep. Imagine drifting into a calming trance where your mind is free to let go of stress, build new healthy habits, and create lasting positive change.
6. Nourish Your Body with Mindful Eating
What we eat can influence our mood, especially when cravings for comfort foods surge during winter. Opt for nutrient-rich, wholesome foods—lean proteins, leafy greens, and omega-3-rich options like salmon and walnuts. These support your immune system and help keep serotonin levels (your happiness hormone) balanced. When you need comfort, choose whole grains and complex carbs to avoid the energy crashes that follow sugary treats.
7. Mindfulness and Meditation: Cultivating Inner Peace
The colder months naturally invite us to turn inward and reflect, making them the perfect time for mindfulness practices. Meditation, deep breathing, and guided imagery can help quiet the mind, reduce stress, and promote a sense of calm. Even just a few minutes of focused breathing each day can help you ride out emotional waves and restore your sense of balance.
8. Build Your Support Network: Community is Key
Winter doesn’t have to be isolating. Reach out to friends, colleagues, or a support group to stay connected. Having a strong network can lift your spirits and offer practical support during the darker months. And as holistic nurses, we can also extend this compassion to our clients, fostering healing connections that ripple outward.
9. Seek Additional Support
While holistic approaches can be incredibly effective, it’s crucial to seek appropriate medical support if your symptoms persist or worsen. Don’t hesitate to consult with a healthcare professional if you notice a recurring pattern of depression during the winter months. Remember, there are multiple ways to support your well-being during this season, ensuring that you can be your best self.
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Reflect and Rejuvenate: Embrace the Yin of Winter
Winter is often seen as a time of dormancy, but it’s also an opportunity for reflection, restoration, and inner growth. In traditional Chinese medicine, it’s the season of yin, symbolizing stillness, introspection, and renewal. By embracing this quiet beauty, along with natural practices like light therapy, mindful eating, regular exercise, hypnosis, and meditation, you can thrive through winter, feeling grounded and uplifted.
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Let this season be a time not just of survival but of vibrant, nourishing self-care. Keep shining your light, both for yourself and your clients!
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Author: Christy Cowgill, APRN, CRNA
Christy Cowgill is an Advanced Practice Registered Nurse (APRN) and Certified Registered Nurse Anesthetist (CRNA), currently pursuing certification as a Psychiatric Mental Health Nurse Practitioner (PMHNP). A professional hypnotist, Christy, specializes in mind-body connections and trains nurses in hypnosis, helping them integrate these powerful techniques into their practices. She serves on the Board of the Oregon Holistic Nurses Association, inviting you to be inspired to be the change for holistic care in healthcare.
Reference:
National Center for Complementary and Integrative Health. (n.d.). Seasonal affective disorder and complementary health approaches. National Institutes of Health. https://www.nccih.nih.gov/health/providers/digest/seasonal-affective-disorder-and-complementary-health-approaches
