Thriving in winter: practical tips for the season

As winter envelops us in its shorter days and colder temperatures, many people notice a shift in their energy levels, mood, and even their overall outlook. For some, these feelings are manageable; for others, they signal something more profound, like Seasonal Affective Disorder (SAD). Understanding the challenges that winter brings, while also recognising the opportunities it offers, can help us navigate this season with greater ease and purpose.

At Minds That Work, we know that the darker months can feel heavy. However, with the right strategies and mindset, it is possible to thrive, not just survive, through winter’s challenges. So how can we reframe this season as a time for renewal, reflection, and resilience? It isn’t easy, but based on our Winter Wellness webinar, here are some ideas to explore…

Seasonal shifts and their impact

Winter blues are not just a cultural trope; for many, the lack of sunlight disrupts their body’s internal rhythms, leading to lower energy and mood. SAD, a more severe form of this seasonal depression, can feel like a fog that’s hard to shake. The reduced sunlight impacts the production of serotonin, a hormone that regulates mood, while increasing melatonin, which can make us feel sluggish and sleepy.

Light therapy has emerged as an effective tool to counteract these effects. A 30-minute session with a light therapy lamp can help reset our internal clocks and boost serotonin levels. If light therapy isn’t accessible, spending time near windows or outdoors during daylight hours can make a noticeable difference.

The sleep conundrum

Winter often tempts us to hibernate, yet achieving quality sleep can feel elusive. Ironically, the quest for perfect sleep can backfire, creating what experts call orthosomnia, an anxiety-fuelled obsession with sleep perfection. Instead of striving for flawlessness, focus on creating conditions that encourage rest: consistent bedtimes, a cool and quiet room, and a wind-down routine that calms the mind.

Matthew Walker’s Why We Sleep underscores the profound impact of sleep on every aspect of our health. By prioritising sleep as a non-negotiable part of self-care, we lay the foundation for better energy, mood, and resilience throughout the season.

What we consume matters

The saying "you are what you eat" extends beyond food to encompass all that we consume including alcohol, caffeine, and even our thoughts. Alcohol, while often associated with winter festivities, can disrupt sleep and contribute to low mood when consumed in excess. Caffeine, while a trusted pick-me-up, can also interfere with our natural rhythms if overused or consumed too late in the day.

Equally important is our mental diet. Winter can amplify negative thinking patterns, leaving us stuck in cycles of self-doubt or rumination. Challenging these thoughts with kindness and curiosity can shift our perspective. Ask yourself, “Is this thought rational? Could I see this differently? What’s one positive thing I can focus on right now?” These small mental shifts, practised consistently, can build a sense of optimism and control.

The power of boundaries

The festive season often brings a flood of expectations, from social commitments to financial pressures. Saying “no” can feel uncomfortable, but it is an essential skill for protecting your time, energy, and well-being. Setting boundaries isn’t selfish; it’s an act of self-respect.

Whether it’s limiting gift spending, stepping back from events that drain you, or simply carving out time for solitude, honouring your needs allows you to show up more fully in the areas that truly matter. The book The Joy of Being Selfish by Michelle Elman offers practical insights on how to set boundaries without guilt, making it a worthwhile read this winter.

Cultivating RISE: Reflection, Inspiration, Self-compassion, Energy

Winter invites us to slow down and reflect. At Minds That Work, we encourage the RISE approach to well-being:

Reflection: Keeping a gratitude journal can transform your mindset. Focus on specific moments or people that have brightened your day.

Inspiration: Inject variety into your routine. Whether it’s trying a new recipe, taking a different walking route, or exploring a creative hobby, small changes can energise your day.

·Self-compassion: Treat yourself as you would a dear friend. When things feel overwhelming, pause and remind yourself that it’s okay to take a step back.

Energy: Seek out practices that create calm and reenergise your mind and body, like mindfulness meditation. Even a few minutes of intentional breathing can shift your perspective. See our Resources page for guided meditations.

A season of opportunity

While winter’s challenges are real, so too are its opportunities. This is a time to recalibrate, to find joy in simplicity, and to prioritise what truly matters. By embracing the season with curiosity and care, we can not only cope but thrive.

To find out more about the Winter Wellness session please get in touch.

At Minds That Work, we’re here to share evidence-based wisdom to enhance wellbeing. Explore our workshops, webinars and resources to discover new ways to being growth, renewal and joy into your life and those of your colleagues.