Beating Winter Blues: 5 Somatic and Nature-Based Therapy Strategies
Winter can bring a sense of coziness and nesting, while alternatively it can also usher in a challenging season marked by low energy and mood fluctuations. In this blog, we explore powerful strategies derived from somatic and nature-based therapies to help you manage the winter blues and cultivate a sense of well-being in this season of cold and shorter days.
1. **Grounding Techniques:** Begin by practicing grounding techniques rooted in somatic therapy. Engage your senses by feeling the texture of the ground beneath your feet, focusing on the sunrise or sunset, light a candle you love and watch the flame while enjoying the smell. This simple yet effective technique can help anchor you in the here and now and may help to create more presence in the moment.
2. **Mindful Movement in Nature:** Combine the principles of grounding techniques with the healing power of nature. Take a mindful, grounding walk in a nearby park or forest. Bring your awareness to the rhythm of your steps to synchronize with your breath, promoting a mind-body connection that can be profoundly therapeutic.
3. **Nature Immersion:** Immerse yourself in nature-based therapy by spending intentional time outdoors. Whether it’s 5 minutes or 1-hr, gear up in your warmest clothes and get outside. Whether it's a hike, a picnic, or simply sitting in a quiet garden or on your front stoop soaking, outside time has a unique ability to soothe the nervous system and reduce the impact of trauma on the body.
4. **Expressive Arts in Nature:** Merge creativity with the healing power of nature. Engage in expressive arts such as painting, journaling, or photography while surrounded by the elements. Build something with the natural resources around you like a snowman, a pinecone house, or just making a pile of foraged materials. The combination of nature and creative expression can move emotions and provide a cathartic outlet.
5. **Connection with the Elements:**Foster a connection with the natural elements—earth, water, air, and fire. Whether it's sitting by a roaring fire, listening to the calming sounds of water, feeling the wind on your face, or digging in the dir, acknowledging these elements can be profoundly grounding.
Remember, these strategies are not one-size-fits-all. It's essential to tailor these approaches to your individual needs and seek the guidance of a qualified trauma therapist. By integrating somatic therapy and nature-based techniques, you can navigate the winter blues with resilience, fostering a sense of healing and renewal. If you’re struggling, please reach out to a professional for help. There is 24/7 help at the crisis line #988.
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Keywords: Winter blues, Somatic Therapy, Nature-based Therapy, Grounding Techniques, Mindful Movement, Nature Immersion, Expressive Arts, Creative Expression
*Disclaimer: The information in this blog is provided for educational and informational purposes only. It is not intended to be a substitute for mental health care nor a recommendation or endorsement for any particular treatment plan, organization, provider, professional service, or product. The information may change without notice. No claims, promises, or guarantees are made about the completeness, accuracy, currency, content or quality of information linked. You assume all responsibility and risk for any use of the information.
IFS EMDR Therapy Group is an outpatient therapy group founded by Morgan Levine. We specialize in helping adults struggling with the effects of living in dysfunctional systems move toward healing and wholeness. We provide therapy to address symptoms such as anxiety, depression, low self-esteem, grief, obsessive and compulsive thoughts and behaviors including but not limited to using work, perfectionism, substances, relationships, food, etc. We offer ongoing support as well as EMDR intensives; both of which are informed by IFS, EMDR, DBT, CBT, Polyvagal Theory, trauma-informed yoga, attachment, and other recovery principles. Our therapists work virtually with clients living throughout Maryland, Washington D.C., Virginia, Pennsylvania, Georgia, and Florida. Morgan Levine also provides trauma-informed consultation to therapists worldwide. Connect with us through our website at https://ifsemdrtherapy.com/contact-us.
