7 Strategies for Supporting Your System this Winter
As the days grow shorter and the temperature drops, you might notice that you dread getting out of bed. Your social battery dies quickly (spoon theory, anyone??), cravings spike, and brain fog sets in. Your mood plummets, followed by self-criticism and shame. The sunlight, fresh air, beach days and long evenings that kept you well over the summer are over now. The fear of “will winter send me into a spiral” emerges.
Shame can show up as: “Why am I being so lazy?” “Why can't I just stay energized like I was a few months ago?”
If seasonal shifts leave you feeling depleted, sluggish, or dysregulated, I want to offer a reframe: Your body is reacting naturally to a major transition, not failing you.
The Biology
We live in a culture that expects constant, year-round productivity. But on a cellular level, we are deeply connected to light and temperature cues.
When sunlight decreases, your body experiences biological changes:
Melatonin: Less natural light causes your brain to produce higher levels of melatonin, making you feel more sleepy or groggy.
Serotonin: Reduced exposure to sun can lower serotonin levels. (The neurotransmitter responsible for mood stability!)
Circadian Rhythm: Shorter daylight hours disrupt your internal clock, affecting sleep quality, appetite, and focus.
For all other species, winter is a season of dormancy and quiet. When we expect ourselves to run at 100% capacity while nature is slowing down, we can feel shame even though our body is begging us to adapt!
7 Strategies for Your Mental Health This Winter
Morning Light Exposure
Our internal clock relies on early morning brightness to shut off melatonin production and boost daytime cortisol. Within 30 minutes of waking, step outside for 10 minutes or use a SAD lamp.
2. Transition Movement from High-Intensity to Grounding
Honor your body’s changing capacity. Pivot to rhythmic, nervous-system-nourishing movement like yoga, weight lifting, pilates, or afternoon walks.
3. Practice “Seasonal Honoring”
Acknowledge the part of you that feels frustrated by your lower energy. Instead of fighting it, try asking: “What if it's okay that I need a bit more rest right now?” Shifting from resistance to acceptance can minimize that layer of guilt.
4. Create a Wind Down Routine
Because darkness sets in early, artificial overhead light can trick your brain into feeling restless. Turn off harsh overhead lighting around 7pm and switch to soft, warm lamps or candles to signal safety to your body.
5. Prioritize Low-Pressure Socializing
Seasonal hibernation can easily turn into isolation. If going out to loud, busy events feels overwhelming, pivot to low-pressure connection: invite a friend over for tea, watch a movie together or have a short phone call.
6. Nourish Your System with Warm Foods and Drinks!
Cold salads and icy drinks can feel startling to a cold, sluggish digestive system. Focus on warm foods and drinks like soups, chili, roasted vegetables, stews, and herbal teas that offer comfort and steady nourishment.
7. Build Daily “Glitter Moments”
When the outdoor environment feels bleak, we need small, deliberate daily highlights. A favorite tea, scented hand cream, or a calming or nostalgic playlist can give our senses something to look forward to each day, AKA: Glitter Moments!
Embrace the Season
Winter is a phase that invites us to slow down, turn inward, and care for ourselves differently. Embrace that rather than fighting it and make winter a season to nourish and rejuvenate your system.
How does your mood or body typically shift when winter approaches? What is one gentle practice you can offer yourself this week? Share in the comments below! I respond to each one.
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