Wintering Well: Gentle Ways to Tend to Yourself

Elijah Morin | Wellness Within | December 23rd, 2025

As the days grow shorter and the temperatures drop, many of us notice a shift in our mood, motivation, and energy levels. The winter months can feel heavy or constrictive, often bringing feelings of sadness, fatigue, irritability, and withdrawal. This experience is incredibly common. In fact, research shows that up to 20% of adults experience some form of “winter blues,” and about 5% meet the criteria for Seasonal Affective Disorder (SAD), a subtype of depression that follows seasonal patterns. (Kurlansik, S. L., & Ibay, 2012)

Understanding the biological, environmental, and psychological factors behind these winter shifts can help you feel more empowered, less alone, and better equipped to care for your mental health through the colder season.

During the winter, reduced sunlight impacts our bodies in several ways. Melatonin, often called the “sleep hormone,” naturally rises as darkness increases. In the winter months, with sunrise occurring later and sunset happening earlier, the body begins producing melatonin much earlier in the day. Research from the National Institutes of Health (NIH) shows that this can lead to persistent drowsiness, sluggishness, disrupted circadian rhythms, as well as difficulty waking in the morning.

Serotonin, a key neurotransmitter involved in mood regulation, motivation, and emotional well-being, is also affected. Sunlight helps stimulate serotonin production in the brain, so with limited daylight, serotonin activity naturally decreases. Several studies show that people with seasonal mood changes often have measurably lower serotonin transporter activity in winter, contributing to depressive symptoms such as sadness, irritability, emotional numbness, or loss of pleasure. (Lambert, Reid, Kaye, Jennings, & Esler, 2002)

Sun exposure is a primary source of Vitamin D, and deficiency is strongly associated with fatigue, low mood, and cognitive fog. Some studies indicate that up to 40% of U.S. adults are deficient in Vitamin D during winter. Since Vitamin D also plays a role in serotonin synthesis and immune function, low levels can intensify both emotional and physical symptoms during the colder months. (Forrest, K. Y., & Stuhldreher, 2011)

Circadian Rhythm is another key system that is disrupted during winter months. Sometimes called our “internal clock”, our Circadian Rhythm relies on predictable cues, such as light, temperature, and routine. Winter disrupts all three. Without strong sunlight signals, the circadian rhythm becomes less anchored, which can lead to irregular sleep patterns, carb cravings, lowered motivation, and difficulty concentrating.

Cold weather and early darkness can naturally push us indoors. While rest is healthy, prolonged isolation can increase feelings of loneliness, disconnection, and depression. Human connection is a biological need; social neuroscience research shows that social interaction activates the same reward pathways as food and warmth. When connection drops, emotional resilience can drop with it.

If you’re on “Therapy-Tok”, you may have even heard of the term Wintering. This is a term used to describe the practice of honoring winter as a natural season of slowing down, both in the world around us and within ourselves. It parallels how just as nature rests, conserves energy, and turns inward during the colder months, our minds and bodies may also need more rest, quiet, and gentleness during this time of the year. In a culture that values constant productivity, wintering invites us to release unrealistic expectations and listen more closely to what our nervous system is asking for, whether that’s deeper rest, simpler routines, or a shift in activities. Rather than viewing low energy as something to “fix,” wintering reframes this season as an opportunity for restoration, healing, and reconnection, allowing us to move through winter with greater compassion, balance, and care for our mental health.

There are many practical, evidence-based strategies that can help you support your mental health during the winter months. Small, consistent changes often have a greater impact than trying to overhaul everything at once. The goal is not to force yourself to feel “better,” but to gently support your nervous system, mood, and energy in ways that are realistic and sustainable during this season.

Here are some ideas to get you started:

1. Use Light Therapy

Light therapy (phototherapy) is one of the most researched and effective treatments for winter-related mood shifts. Using a 10,000-lux light therapy lamp for 20-30 minutes each morning can help regulate melatonin, support serotonin production, and stabilize your circadian rhythm. Many people notice improvement in as little as 1-2 weeks.

2. Prioritize Sleep Hygiene

Good sleep is foundational for mental health, especially when your body’s natural rhythm is disrupted. Try to aim for 7-9 hours of consistent sleep, as well as keeping a regular bedtime and wake time.

Limit blue light exposure before bed, which can be adjusted in most smartphones via a feature in the settings. Create a cool, dark, quiet sleep environment, and try a face mask or blackout shades to help with light disruption.

3. Stay Physically Active

Movement helps regulate neurotransmitters such as dopamine, serotonin, and endorphins. Studies show that regular exercise can be as effective as antidepressants for mild to moderate depression, and even 10 minutes of movement can improve mood and energy. During the winter months, you can try indoor activities such as yoga, dance, Pilates, gentle stretching, or walking on a treadmill, as well as walking around a mall or brief walks in nature (even on cloudy days).

4. Nourish Your Body with Brain-Supportive Foods

Winter cravings often increase due to shifts in serotonin and blood sugar regulation. Supporting your body with nutrient-dense foods can help stabilize mood. Warm, grounding meals such as soups and crockpot meals can also support your nervous system’s sense of safety and comfort.

Some important nutrients during the winter months include Omega-3s (salmon, chia seeds, walnuts), Magnesium (leafy greens, legumes, nuts), Vitamin D (egg yolks), and Complex carbs (sweet potatoes, whole grains, oats).

5. Create Cozy, Comforting Environments

Building an environment that feels nurturing helps counteract the starkness of winter. The Danish concept of “hygge” (coziness, warmth, and simple pleasures) has been shown to promote psychological well-being. To achieve a cozy environment, try warm lighting, soft blankets, Aromatherapy, hot drinks like tea or cocoa, and quiet, and restful activities such as reading or crafts.

6. Practice Mindfulness and Somatic Regulation

Mindfulness-based interventions have strong research support for reducing anxiety and depression. These practices help regulate stress responses heightened by winter’s physiological changes. Somatic practices can help your nervous system shift out of stress mode. Some good practices are grounding exercises (5-4-3-2-1), slow breathing, body scans, and progressive muscle relaxation.

7. Maintain Social Connections

Combat isolation by scheduling regular check-ins, either virtual or in person. Even brief connections such as a 10-minute FaceTime, sending a voice memo, or meeting for a quick coffee can help increase oxytocin and reduce feelings of loneliness.

8. Seek Out Nature When Possible

Even in winter, time outdoors has measurable mental health benefits. A short walk in natural light, even on cloudy days, helps stimulate serotonin and regulate your internal clock. Exposure to nature has been shown to reduce cortisol levels (stress hormone), improve mood, and also increase focus and creativity.

9. Reach Out for Professional Support

If symptoms persist or begin interfering with your daily life, support from a mental health professional can be incredibly helpful. Therapy, lifestyle interventions, and sometimes medication can provide relief, especially for people experiencing Seasonal Affective Disorder.

Rather than viewing winter as something to simply endure, we can reframe it as a season of intentional rest and reflection (“cozy season”). Just as nature does, we too can use this time to slow down, turn inward, and focus on nourishment and internal warmth.

If you’re looking for an accessible way to support your emotional well-being this winter, you may enjoy our new guided meditation, “Finding Light on Dark Days: A Winter Guided Meditation”. This meditation blends grounding techniques, gentle somatic awareness, and guided imagery, complimented by the sounds of fire crackling to help you reconnect with warmth, steadiness, and inner light during the darker months.

Winter invites us to pause, breathe, and take gentle inventory of our needs. By understanding the biological factors at play and actively engaging in strategies to nurture our mental health, we can transform winter into a season of warmth and comfort. Remember, you are not alone in this journey, and there are many resources available to support you through the darker months. 

Let’s embrace this season together, finding joy and connection in the cozy moments.

References 

Kurlansik, S. L., & Ibay, A. D. (2012, December 1). Seasonal affective disorder. American Family Physician. https://www.aafp.org/pubs/afp/issues/2012/1201/p1037.html 

Lambert, G., Reid, C., Kaye, D., Jennings, G., & Esler, M. (n.d.). Effect of sunlight and season on serotonin turnover in the brain. Lancet (London, England). https://pubmed.ncbi.nlm.nih.gov/12480364/ 

Forrest, K. Y., & Stuhldreher, W. L. (n.d.). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition research (New York, N.Y.). https://pubmed.ncbi.nlm.nih.gov/21310306/