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Winter has its charms—cozy evenings, warm drinks, and a natural invitation to slow down. But let’s be honest, it can also be difficult. The shorter days and colder weather can leave us feeling drained, unmotivated, and a little blue. That’s why leaning into winter wellness is so important. I want to help you not just get through the season, but truly thrive during it.
For many of us, winter brings a dip in energy and mood—what we often call the “winter blues.” For some, though, it’s more than just feeling a little off. Seasonal Affective Disorder (SAD), a form of depression linked to reduced sunlight exposure, can make winter feel heavy and overwhelming. With symptoms like fatigue, irritability, and a lack of motivation, it’s no wonder this time of year can feel like an uphill climb. But here’s the good news: by following a few simple winter wellness tips, it’s possible to support your mind and body and find balance during these colder months.
Personally, my health always takes a hit when daylight savings time ends, and the days get shorter. But over the years, I’ve discovered a few simple things that actually help me feel better. These aren’t just survival tips—they’ve helped me find ways to truly enjoy winter. When I stick with them, I notice the colder months feel a lot more manageable. So, whether you’re dealing with Seasonal Affective Disorder (SAD) or just looking for a little extra energy this season, I’m sharing my favorite winter wellness tips to help you thrive.
Table of Contents
- Nourish Your Body
- Move Your Body
- Cultivate a Positive Mindset
- Brighten Your Environment
- Rembrace Rest and Reflection
- Connect with Others
Winter Wellness Tip 1: Nourish Your Body
When it’s cold outside and the days are shorter, it’s easy to let our nutrition slide. But food can be a powerful tool to help us feel better, both mentally and physically, during the winter months. Nourishing our body with the right nutrients can boost our energy, mood, and immune system—making winter a lot more enjoyable.
Eat Mood-Boosting Foods
First things first, let’s talk about what’s on your plate. A nutrient-dense diet isn’t just good for your body but it can make a real difference in your mood. Foods rich in omega-3 fatty acids, like wild-caught salmon, can help combat the winter blues by supporting brain health. For those of us on the Autoimmune Protocol (AIP), there are plenty of winter-friendly foods that tick all the right boxes. Think hearty, warming meals like bone broth-based soups, roasted root veggies, and herbal teas loaded with anti-inflammatory ingredients. Try my favorite recipe for AIP Butternut Squash Soup—it’s creamy, comforting, and packed with nutrients!
Supplements to Support Energy
1. Vitamin D
When the sun isn’t around like it was a few months ago, it’s up to your supplements to step in and give you a little boost. Vitamin D, also known as the sunshine vitamin, is a game-changer for your wellness during the winter months. It plays a key role in regulating our mood, supporting our immune system, and blood sugar regulation, and since we get less sun in the winter, we need a little extra. To be fair, most of us are deficient in Vitamin D even during the sunnier months, so it really is a beneficial supplement to take.
2. Omega-3 Fatty Acids
Omega-3 fatty acids are another great supplement to boost brain function and keep your mood stable as well as help reduce inflammation in the body.
3. Magnesium
Magnesium is a powerhouse mineral that supports many crucial functions in the body. It also reduces inflammation, helps with blood sugar regulation, and supports digestion. I also love magnesium for its calming effects because it’s great for sleep, stress, and muscle tension, all of which can be an issue when winter rolls in.
Pro Tip: If you’re not sure which supplements you need, it’s always a good idea to talk to your healthcare provider. They can guide you on what might work best for you, especially if you’re managing autoimmune symptoms.
Here are the brands that I trust:
- Vitamin D: D3 10000iu Plus K2 by Microingredients
- Omega-3: Super EPA by Thorne Research
- Magnesium: Magnesium (glycinate) by Pure Encapsulations
Stay Hydrated
Staying hydrated is easy to forget about when the weather’s cold, but is one of the simplest winter wellness tips to keep your energy levels up. Hot herbal teas are a great way to get in your fluids while also benefiting from the soothing effects of herbs like ginger, peppermint, and chamomile. Plus, they can help you feel cozy on those chillier days.
My Favorite Winter Tea Blend
I also love to start my morning with a hot tea of roasted dandelion root, stinging nettle, and cinnamon. Not only does this blend taste great and is a great replacement for a morning cup of coffee for those on the AIP protocol, but these herbs have a lot of natural health benefits as well.
- Roasted Dandelion Root: It helps detoxify the liver and support bile production to help digestion. It has natural anti-inflammatory properties and is rich in antioxidants that neutralize free radicals, reducing oxidative stress and supports overall wellness.
- Stinging Nettle: It is known for its ability to reduce inflammation making it great for those with autoimmune conditions. It’s packed with essential vitamins and minerals including vitamins A, C, K, and several B vitamins, as well as calcium, magnesium, and iron. As a diuretic, it can also support kidney and urinary health.
- Cinnamon: Another one of nature’s natural anti-inflammatory aids. It is also rich in antioxidants and can aid in digestion and blood sugar regulation. On top of that, it tastes incredible, and the flavor is the apotome of wintertime.
Winter Wellness Tip 2: Move Your Body
When the days are shorter and the weather is colder, it can be easy to want to stay bundled up indoors. But moving your body—whether it’s a quick stretch, a yoga flow, or a walk in the fresh air—is one of the most effective winter wellness tips for your physical and mental well-being.
15-Minute Yoga Flows
Yoga is a beautiful way to stay grounded, especially when the cold weather makes us feel a bit more stiff or sluggish. Gentle yoga flows, even if they’re just for 10-15 minutes a day, can work wonders for boosting energy, improving flexibility, and calming the mind. Stagnation in our lymphatic system can also lead to stiffness and for me, swelling of my joints, neck, and face. I notice that if I can do a little yoga at least 2 times a week, my body feels better when I wake up in the morning. Here are a few of my favorite 15-minute flows:
- Full Body Stretch for Sore Muscles with Yoga With Bird
- Short Wake Up Flow with Yoga With Adriene
- Morning Yoga Glow with Jess Yoga
- Best Power Yoga Flow with the Tone It Up ladies
Winter Walks
It may be chilly outside, but there’s something about a brisk walk in nature that always lifts my mood. I know what you’re thinking, but it doesn’t have to be a long walk. As my therapist has said to me, just bundle up and get out there! Aim for about 20 minutes outside to get the benefit of fresh air and daylight, even on cloudy days. Walking in nature can help clear your mind, reduce stress, and increase serotonin levels, which helps combat those winter blues.
Pro Tip: Walk somewhere scenic, like a park or nature reserve, to get the added benefit of being surrounded by nature. If it’s around Christmas time, go somewhere with lots of Christmas lights. It’ll get you in the festive spirit!
Dance or Indoor Exercise
Even when it’s cold outside, there are plenty of ways to get your body moving indoors. Whether it’s a quick dance party in your living room or an online workout, movement is key to staying energized and healthy.
Dancing It Out
Put on your favorite playlist and dance around your house. It’s a great mood booster and fun way to stay active! This is also something you can do while you’re cleaning! It makes sweeping and dusting a whole lot more fun.
At-Home Workouts
If you prefer a structured workout and feel up to doing a little more than a yoga routine, there are tons of free resources online for short, at-home routines. Here are a few of my favorite workout videos that I have saved:
- 30-Minute Gentle Pilates Flow for Relaxation (All Levels) with BeautifulDynamix
- 20-Minute Home HIIT Workout (No Equipment) with Natacha Oceane
- 20-Minute Express Pilates Workout (No Equipment) with Move With Nicole
Foam Rolling and Massages
After a long day or a chilly walk, foam rolling or giving yourself a self-massage can do wonders for relieving muscle tension and improving circulation. Both can also help you feel more relaxed and prevent stiffness.
Foam Rolling Benefits
Foam rolling is excellent for releasing tight muscles, especially in areas like the back, legs, and shoulders. Spend a few minutes rolling out any areas that feel tight. I prefer to use a cork foam roller; it is a non-toxic and eco-friendly alternative to the foam. It is also firmer and more supportive which I prefer, especially on my legs. Here is a link to the one I use:
Massage
If you can, treat yourself to a professional massage or use a massage gun to work out any knots. This is the massage gun that I like to use. I have had it for a few years now and it works great:
Winter Wellness Tip 3: Cultivate a Positive Mindset
When the days are short and the weather is cold, it can be easy to slip into a more negative or down mood. But cultivating a positive mindset during winter doesn’t have to be hard—it’s about finding simple, daily practices that help you stay grounded, connected, and uplifted. Cultivating a positive mindset is among the most impactful winter wellness tips I could give you.
Daily Affirmations
Affirmations are a powerful tool to help reframe your thoughts and create a more positive outlook. They allow you to harness the power of the mind-body connection and rewire your brain. By repeating affirmations daily, you can shift from feeling “stuck” in the winter blues to embracing the season with a more hopeful perspective. Consistently affirming positive beliefs rewires your brain’s neural pathways, making it easier to focus on solutions and possibilities. Over time, this practice creates a mental environment that supports your well-being, as your brain learns to draw positive conclusions—no matter the season.
Winter-Specific Affirmations
Try saying these to yourself each morning:
- “I embrace the calm of winter and allow myself to rest and recharge.”
- “I am resilient, and I can find joy in every season.”
- “I welcome the beauty of winter, both inside and out.”
Tip: Write them down and stick them on your mirror or set a reminder on your phone to prompt you throughout the day. I have found a few spoken affirmations on Spotify that I love to listen to in the morning while I am getting ready for work. I notice it changes my mood instantly and raises the vibration of my day. You can find that playlist here:
Journaling
Journaling is another great way to reconnect with yourself and process your thoughts. When the winter blues start to creep in, a few simple prompts can help shift your focus and remind you of what brings you joy and warmth.
Journal Prompt Ideas
- “What makes me feel warm and cozy during winter?”
- “What are three things I’m grateful for today?”
- “How can I bring more light into my life today?”
Bonus Tip: Make journaling a daily habit by setting aside 10 minutes each morning or evening. It’s a great way to release pent-up emotions before bed and to set intentions for your day.
Attitude of Gratitude
When winter feels heavy or gloomy, practicing gratitude can be a simple yet effective way to turn things around. By focusing on what you’re thankful for—big or small—you shift your perspective and make space for more positivity.
Form a Daily Gratitude Practice
Try writing down three things you’re grateful for each day. They don’t have to be huge; even little things like “the warmth of a cup of tea” or “the quiet beauty of a snowy day” can shift your mindset.
Pro Tip: You could even make it a fun daily ritual, like having a gratitude jar where you add a note each day. At the end of winter, you’ll have a jar full of positivity to look back on!
The Finch App: Your Self-Care Best Friend
This time of year, it’s easy to forget to prioritize self-care, especially with the commotion of the holidays. I found a really helpful app a few months back that makes it a game to take care of yourself during the day. Finch is a fun, interactive app that helps you track habits, set goals, and practice mindfulness, all while feeling like you’ve got a self-care best friend right in your pocket.
Why I Love the Finch App
Finch is great at keeping me motivated throughout the day to take care of myself by encouraging me to complete my self-care actions so that I can send my Finch on an adventure. When she goes on an adventure, she’ll find something new to talk to me about when she’s done, and she and I get a little closer. I also love that I can dress her up and decorate her room. That is a huge motivator to get my self-care actions done so I can make enough Rainbow Stones to buy her cute things!
How The Finch App Helps Me
For me, using the app has been a game-changer for staying positive during the winter. I love that it’s not just a tracker—it’s like a little buddy who cheers me on every step of the way.
Tip: I love using Finch’s daily challenges as a reminder to engage in small acts of self-care throughout the day, whether it’s stretching, taking a mindful breath, or just enjoying a cup of tea.
Why Having a Positive Mindset Matters
A positive mindset doesn’t mean you have to pretend everything is perfect. It’s about making space for gratitude, acknowledging your feelings, and creating moments of joy—especially during the winter months. By incorporating affirmations, journaling, and a gratitude practice into your routine, you can boost your mood, increase resilience, and stay more connected to your inner light.
Winter Wellness Tip 4: Brighten Your Environment
Winter days are short, and the lack of sunlight can really affect your mood. One of the easiest ways to manage the winter blues is by brightening up your environment. When your space feels cozy, calming, and well-lit, it can make all the difference in lifting your spirits and creating a sense of warmth—even if the weather outside is freezing.
Light Box Therapy
If you’re feeling drained and moody, light therapy can be a game-changer. A sunlight lamp, also known as a light therapy box, mimics natural sunlight, helping to boost your mood and energy levels. This is especially helpful for those of us dealing with Seasonal Affective Disorder (SAD), as it can stimulate the production of serotonin (the “feel-good” hormone) and help regulate sleep cycles.
Light Therapy Tips: Aim for about 20-30 minutes a day in front of the light to start feeling the benefits. If you want to try a light therapy box, I recommend this one:
Red Light Therapy and Sauna
Another choice is red light therapy, which has been shown to improve mood and reduce inflammation. If you have access to a red light therapy device or an infrared sauna, try incorporating them into your routine. Both can offer a relaxing, rejuvenating experience that not only helps to calm your mind but also supports physical wellness. Think of it as a spa-like experience to melt away stress!
I don’t have one myself, but I have been looking at getting this one on Amazon:
Create a Cozy Space
The Danish concept of hygge is all about creating a cozy, comforting atmosphere that makes you feel relaxed and content. To embrace hygge this winter, fill your space with soft blankets, plush pillows, and candles. When choosing your candles to create your warm lighting, try to avoid ones that have strong synthetic fragrances or paraffin as they can be toxic. Brands like Fontana Candle Co., Big Dipper Wax Works, and Aire Candle Co. offer non-toxic, eco-friendly candles to consider. Choosing warm lighting – think candles, fairy lights, or a soft lamp – create a peaceful vibe and a cozy space is the perfect retreat where you can unwind and recharge after being out in the cold.
Bring Nature Indoors
Winter can feel isolating, but you can bring a little of the outside in. Adding houseplants or fresh flowers to your space not only boosts the ambiance but also improves air quality. If you’re not the green thumb type, no worries—easy-care plants like succulents, snake plants, or pothos will do just fine! The greenery can make your environment feel fresher and more inviting, even on the grayest days.
Winter Wellness Tip 5: Embrace Rest and Reflection
Winter is naturally a time for slowing down and reflecting, which makes it the perfect opportunity to focus on rest and restoration. While it can be easy to feel pressured to “stay productive” through the winter months, embracing rest and creating space for reflection is essential for your mental and physical health. Think of it as an invitation to recharge so that you’re ready to bloom when spring comes around.
Meditation for Winter Blues
One of the best ways to slow down and reconnect with yourself is through meditation. Meditation helps you clear mental clutter, reduces stress, and brings calm to your day. If you’re feeling weighed down by the winter blues, guided meditation can be especially helpful. You can listen to one of my guided meditations to get started or simply sit in silence for a few minutes each day to focus on your breath and be present. Meditation not only nurtures your mental health, but it can help you cultivate a sense of inner peace that makes winter feel more manageable.
Take Baths
This one is my personal favorite because when the temperature drops, nothing beats a warm bath to unwind and sooth sore muscles. Adding Epsom salts and a few candles can turn your bath into a spa-like experience that soothes your body and calms your mind. The magnesium in Epsom salts can help relax tense muscles, and the calming natural scents of lavender or chamomile can ease your stress. Taking time to slow down and pamper yourself with a bath helps signal to your body that it’s time to rest and recharge.
Honoring the Season
Winter isn’t just about surviving the cold months—it’s about embracing the natural rhythm of the season. While summer invites action and growth, winter is a time for rest, reflection, and renewal. It’s a time to honor the need for stillness and to dream of what’s to come. By aligning with the energy of winter, you create space for creativity and healing, preparing yourself for the abundance of the new year. Don’t rush the season—take it slow and let the quiet moments of winter nourish your soul.
Winter Wellness Tip 6: Connect with Others
Winter can sometimes bring a feeling of isolation, especially with the colder weather and shorter days. But staying connected with others is one of the most effective ways to lift your mood and combat the winter blues. We’re social creatures, and having meaningful interactions—whether in person or virtually—can bring light into the darkest days of the year.
Socialize and See Friends
Even if the weather is chilly, I think it is so important to make time to see friends or loved ones and it can be a huge mood booster. Whether it’s a cozy hangout, a shared meal, or just a coffee date, those moments of connection remind us that we’re not alone in this cold and dark time. Getting together with people you care about can connect you back to who you are. It can bring laughter and warmth into your life, even when the outside world feels cold. And if it’s tough to meet in person, don’t hesitate to schedule a video call or phone chat—it’s all about staying connected!
Virtual Meetups
If getting out or gathering in person feels difficult, connecting with your people virtually is a great alternative. You can host or join a virtual happy hour, a book club, a group meditation session, or even play video games online together! These kinds of gatherings help you stay social and connected with others, no matter where you are. The beauty of virtual spaces is that they allow you to connect with people who might not be nearby, helping you expand your support network. For example, I stay connected with one of my closest friends through online gaming, even though she lives in another state – playing Fortnite together is one of our favorite ways to bond and catch up.
In addition to connecting with your inner circle, there are tons of online communities for people going through similar experiences. Whether it’s autoimmune healing or simply people who love winter self-care tips, finding a community where you can share, vent, and laugh together is powerful. (Hey, it’s the whole reason I started my blog and Facebook group!)
Create a Winter Support System
Building a support system that includes people who understand your needs can be crucial for supporting your mental and emotional well-being. Whether you’re reaching out to friends, family, or an online group, having a network to lean on during challenging times is essential. You don’t have to go through the winter months alone – let the people around you lift you up.
Let’s Make Winter Wonderful Together
Winter doesn’t have to be something we just survive—it can be a season to embrace with intention and care. By nourishing your body, staying active, cultivating a positive mindset, and staying connected with others, you can not only manage the winter blues but actually thrive through the season. Remember, small changes can make a big difference. By sticking with these winter wellness tips, you might just find that these colder months have a lot more to offer than you thought!
If you liked this blog post, check out some of my other posts:
- Navigating the Healing Journey: Finding Hope in Small Moments
- The Fear of Healing: Having Courage to Heal from Chronic Illness
- This is Me Starting: Finding Ease and Inspiration
So, which of these tips are you excited to try? I’d love to hear what’s worked for you in the past. Let me know any new strategies you plan to incorporate into your winter routine. Share what winter wellness tips have worked for you in the comments below. You can also join our Facebook group – I can’t wait to hear from you!
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