Keeping you sane this winter
As the days get shorter and temperatures drop, many of us feel our motivation, mood, and energy shift. But instead of fighting against the natural slowdown that winter brings, science suggests that embracing it can actually help us reset both body and mind.
It can be hard to get moving in the cold months, but a little is better than none. Even gentle movement improves circulation, mood, and sleep quality.
Research shows light-to-moderate activity, such as walking or home-based workouts, significantly reduces symptoms of low mood and anxiety. Movement helps release endorphins and regulates circadian rhythms disrupted by reduced daylight.
Try this:
Aim for a 10–20 minute walk or an at-home Pilates session, you don’t even need to leave the house. Consistency is more important than intensity. Small steps make a big difference in how you feel and function.
Move, Even When It’s Hard
Winter is the season to warm your body from the inside out. Nutrient-rich foods, whole grains, seasonal vegetables, and lean proteins support immune function, hormone balance, and sustained energy.
Research highlights that diets rich in omega-3s, complex carbohydrates, and micronutrients play a protective role against fatigue and low mood during darker months.
Try this:
Focus on warm, whole-food meals. Think soups, stews, and nourishing breakfasts like bowls of oats or breakfast loaves. Hydration also matters in cold weather can reduce thirst cues, but water and herbal teas help maintain energy and focus.
Nourish Your Body
Human connection is one of the most powerful protectors against stress and seasonal mood dips.
Research has found that social interaction directly supports mental health, reducing loneliness and buffering against depressive symptoms.
When it’s cold, it’s easy to withdraw from plans or socialising, but scheduling time with friends, whether it’s a walk, a pilates class, or a coffee date, helps maintain emotional balance. Social connection triggers oxytocin release, which promotes calm and belonging.
Try this:
Plan one or two social touchpoints each week. It doesn’t need to be a big ordeal, a class, or a shared meal counts. Your mental health will thank you for it.
Stay Connected
Slow Down
Winter’s shorter days are a natural signal to rest. Research on circadian biology shows that less daylight increases melatonin production, encouraging earlier sleep and a slower rhythm. Fighting this natural cycle can lead to fatigue and stress. I know it’s hard, but embracing it supports recovery and immunity.
Try this:
Let yourself rest earlier, reduce evening screen time, and create calming routines, dim lighting, warm drinks, or reading before bed.
Rest is not a weakness; it’s a biological necessity.
Reflect and Journal
Winter often brings stillness and with it, an opportunity for reflection.
Journaling and mindfulness help process emotions and regulate stress hormones like cortisol.
Studies show that expressive writing can reduce anxiety and depressive symptoms by enhancing self-awareness and emotional processing.
Try this:
Spend 10 minutes journaling or reflecting daily. Write freely, list small goals, or note what you’re grateful for. Self-reflection supports focus and clarity, especially during slower seasons.