Winter, Wellbeing & the Weight We Don’t Talk About

Nina
Jul 1
3 min read

Winter and the Weather and You...

Winter has a way of creeping in.

Not just with the cold air and darker mornings - but with something heavier.

Something quieter. A shift that many feel, but few talk about.

While summer brings energy and movement, winter can feel like a slow-down we didn’t plan for. And when that slow-down hits our mental and emotional wellbeing, it can feel confusing - like we’re doing something wrong just for feeling flat.

You’re not imagining it, and you’re definitely not alone.

The Seasonal Shift Is Real

Shorter days and less sunlight affect our internal systems. Our body clocks shift. Our mood can drop. For some, this change is significant enough to be diagnosed as Seasonal Affective Disorder (SAD).

5% of adults in the U.S experience SAT, and 10-20% experience a milder "winter blues"

But even without a formal label, many people experience lower energy, irritability, fogginess, or just a general sense of “meh” through the colder months.

We spend more time indoors, we move less, and for some, that leads to more screen time, disrupted sleep, and isolation - especially for those working from home or juggling busy personal lives. These small changes add up, and they can quietly chip away at our sense of balance.

The Pressure to Push Through

One of the hardest parts of winter isn’t the cold - it’s the pressure to keep operating at full speed when everything in your body is asking for something different.

We’re conditioned to value productivity, busyness, and output. Slowing down? That often feels like failure.

A UK study found that 44% of employees feel less productive in winter

But what if winter isn’t a step backwards? What if it’s just a different rhythm - and we’re meant to respond to it differently?

Permission to Pivot

This is your reminder: it’s okay to shift gears.

Winter is not the season to expect peak performance from yourself. It’s a time for deeper rest, gentler routines, and more awareness around how you’re really doing.

Instead of fighting against the season, what if we worked with it?

If you’re tired, rest.
If you’re flat, talk to someone.
If you feel disconnected, reach out.
If your routine isn’t working anymore, change it.

There’s no rule that says you have to keep doing things the same way all year round.

People naturally sleep 1-2 hours more during winter due to changes in light exposure and melatonin production.

Supporting Yourself Through Winter

Small steps can go a long way in protecting your mental health during this season. Here are a few gentle strategies that don’t require a complete lifestyle overhaul:

Get outside for natural light – even ten minutes can help regulate your mood and body clock.
Keep a daily check-in – how am I feeling? What do I need today?
Stay connected – even short messages or voice notes to a friend can remind you you’re not alone.
Lighten the load where possible – this is not the season to overcommit.
Add warmth to your space and routine – candles, soft music, warm food. It helps.
Talk to someone – a friend, a GP, a therapist - whoever feels right.

The Bigger Picture

Wellbeing isn’t just about green juices and gym sessions. It’s about tuning in, making adjustments, and treating yourself with respect - especially when the world is asking you to do the opposite.

Winter isn’t broken. And neither are you for feeling the way you do.

Slowing down doesn’t mean giving up. It means honouring what’s real for you, right now - and that’s where true wellbeing begins.