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Even if you’re lucky enough to have a travel nurse job in a warm coastal region this winter, seasonal affective disorder (SAD) can still affect you as the days grow shorter and cooler. While it’s normal to feel a little down during this season (and especially after a few months of holiday celebrations), there are ways you can stay positive — and help your coworkers stay positive — at work. Here are a few suggestions:
Limit yourself to a few snacks
It’s hard not to sample every cookie or cheese plate someone brings into the facility, but find a way to resist the high-fat foods this season, even if it means walking a different way when the treats come out or keeping healthier snacks in your pocket so you aren’t tempted. An occasional brownie is fine, but eating too much sugar or salt will only make you feel sluggish and angry at yourself if you pack on a few extra pounds.
Go for a walk outside
Don’t let the cooler temperatures get you down. Walking even for five minutes outside can help you feel invigorated and get the blood pumping, and it’s a good way to clear your head and relax after a stressful shift. If you’re living in a warm climate, take advantage of the weather whenever you can — and plan something outside in the morning hours so that the black sky at 5 p.m. doesn’t make you depressed.
Look forward to winter activities
Norwegians, who live in the Arctic Circle and endure long, harsh winters each year, have some of the lowest seasonal depression rates because they’ve learned to look forward to the season. While you’re likely not going to see the beauty of icy fjords and stunning glaciers while travel nursing this winter, you can still take part in your community’s festivals or look forward to pastimes you can only participate in during the cold-weather months. Make time for skiing and snowboarding if you live in a snowy climate, or build a snowman, go sledding and make snow angels. Don’t have any snow? Relish in the fact that it’s hot chocolate season and try different recipes to find the perfect concoction.
Head toward the light (literally)
People who suffer from SAD are often depressed because of the lack of natural night, since it’s often dark in the morning when they leave for work and dark when they get home. You obviously can’t affect the tilt of the earth and make the days longer, but you can maximize the amount of light you’re exposed to. Open your blinds or curtains on your day off to let as much light in as possible, warm up dark rooms with scented candles, use mirrors to brighten up entryways or bedrooms, and keep your patients’ rooms as light as they’ll allow (unless they’re sleeping, of course). You’ll feel much happier when your surroundings are bright, even if it’s gloomy outside.
Get some Z’s — but not too many
It’s important to get enough sleep during the winter so you don’t add exhaustion to a grumpy disposition about the dark mornings and evenings, so make sure you go to bed and get up at the same time every day, even on your day off, to keep your body in a routine. Short naps can help you regain some energy if you’re still tired without throwing off your sleep schedule. Though you might be tempted when it’s cold and dark outside to sleep in a few hours or spend an entire afternoon napping, try to keep yourself moving so you don’t feel depressed and groggy when you wake up.
Plan an exciting getaway or night out
Depending on your work schedule and budget, a trip to Hawaii may not be in the cards, but a weekend trip with your spouse or even a spa day with a close coworker can help you beat the winter blues. Planning a day off and anticipating it over the next few weeks can help you keep going and be positive at work and at home, so make sure you follow through and take some time for yourself — and then start planning your next one.
Stay in touch with friends and family
You send out holiday cards and talk to friends for Christmas or get together with your family for New Year’s and then hunker down in your house until the ice melts. Sound familiar? Stay happier — and keep your loved ones happier — by calling or meeting them more frequently during the winter. You’ll find everyone feels a bit low when the holiday decorations are packed away, and brightening someone else’s day will make you feel better, too.
Have you suffered from seasonal affective disorder? Share your tips for staying happy in the winter below, and check out Six Tips for Staying Happy While Working Holidays for more suggestions on keeping a positive attitude this season.
