Wintering Wisely: Making Winter a Season of Rest & Renewal
While winter can be a time of holiday celebration, the dark, cold days and natural drop in energy can take a toll on mental health. For many, this slower season can quietly turn into feelings of isolation, low motivation, or the familiar weight of the winter blues and seasonal depression. If you notice a dip in your mood, you’re not alone. In fact, some research suggests up to 40% of Americans experience some level of anxiety or depression during the winter months (Varnum and Hohm, 2024).
But, what if winter wasn’t just a season we had to “just get through”?
What if winter became a time of gentle nourishment? What if it was a time to care for our minds and bodies with intention and softness?
That is the heart of wintering wisely.
Why Winter Feels Hard on our Minds & Bodies
Less sunlight which leads to less serotonin and interrupts circadian rhythm.
Cold weather naturally slows the body and reduces physical activity.
Holiday stress and social pressure craziness hit as our energy drops.
Cultural expectation to stay “productive” during this naturally restful season.
Understanding this pattern allows us to respond to ourselves with compassion rather than judgment.
What it Means to “Winter Wisely”
Wintering wisely doesn’t mean you have to pretend to love the cold and how you feel during winter months. It means you actively choose to:
Honor your body's needs.
Create intentional moments of joy for yourself.
Find ways to connect to yourself, others, and nature.
Slow down on purpose.
Let your Rhythm Shift Without Judgement
Maybe you need more cozy sleep and hearty meals. This isn’t laziness, it is biology. Your body needs rest and seeks calorie-dense foods in the winter months to keep you warm and function. Reframe your holiday baking, eating, and sleeping as a form of ritualistic self care (McKean, 2025).
Bring Light Back into Your Life
Less sunlight affects the serotonin levels in your brain and can cause your mood and sleep to be off (Blazer, 2024). Add some intentional sunlight time your your day by:
Sitting by a window for 10-15 minutes.
Open your blinds, even if it's cloudy.
Spend 10 minutes outside, even if it's cold.
Try using warm, soft light in the evening for grounding.
Movement as Medicine
Moving your body reduces stress and anxiety by pumping endorphins that make your body feel good (Mayo Clinic, 2025). Choose simple movement activities that feel doable for you and incorporate them into your wintering routine to boost your mood.
15 minute walks
5 minute morning stretch
Dancing to your favorite music
Yoga video
Create Joyful Daily Rituals
Having joyful daily rituals in your routine can help the winter months feel more intentional and nurturing, rather than dragging and hard. Choose some daily activities that you enjoy as rituals to indulge in.
Drink tea slowly and mindfully.
Grounding practice such as flame gazing.
Read a book with a cozy blanket.
Give yourself a loving facial massage in the mirror.
These activities aren’t meant to fix how you feel, but to give your pockets of relaxation and peace.
Resist Complete Isolation
While it might be tempting to go into hibernation, it is important to find ways to connect with others during this time when you might be feeling down. Try some low-pressure connecting like:
Invite a friend over instead of going out.
Talk to someone on the phone
Try a virtual class
See a movie with a loved one so you don’t have to talk too much.
Build a Winter Care Plan
Staying aware of your winter mood cycle can allow you to be proactive in the care of your mind and body, rather than succumbing to overwhelming feelings. Creating a winter care plan can include:
Your signs that you are struggling
Your supports like friends and family, activities, and coping skills
Your routine like movement, light time, rituals, food, and rest
Your boundaries when your energy is low
And when you need to seek more support
You Can Make it Through Winter
If this season feels heavy, you are not alone. Take time to slow down, pay attention to what your body and mind need, and connect to yourself and others. Reach out for more support if you need it.
Blazer, D. (2024, October 31). Mayo Clinic Minute: How change in sunlight can affect your mood - mayo clinic news network. Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-how-change-in-sunlight-can-affect-your-mood/#:~:text=Journalists:%20Broadcast%2Dquality%20video%20(,designed%20to%20simulate%20natural%20sunlight.&text=%22In%20many%20cases%2C%20I%20do,Bracamonte.
Mayo Clinic. (2025, September 19). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Exercising%20a%20few%20times%20a,by%20stress%2C%20depression%20and%20anxiety.
McKean, B. (2025, December 2). The psychology behind Winter Comfort Foods. Psychologist Gold Coast - CBT Professionals. https://cbtprofessionals.com.au/the-psychology-behind-winter-comfort-foods/
Varnum, M., & Hohm, I. (2024, February 20). How winter affects our mood and behavior. Scientific American. https://www.scientificamerican.com/article/how-winter-affects-our-mood-and-behavior/
ABOUT MIKAELA DEMARCO
Mikaela is a therapist who supports individuals, couples, and families navigating anxiety, depression, identity exploration, and seasons of change. She offers a warm, body-centered, and compassionate space to help clients reconnect with themselves and move toward healing.
