Honoring Winter: Gentle Ways to Support Your Body and Mind
Written by Miriam Dineen, MMS, PA-C, CAQ-Psych
Psychiatric Physician Assistant
As the daylight shortens and we transition into a quieter, darker season, our bodies and minds naturally respond. Our nervous systems, emotions, and energy follow natural rhythms: day and night, activity and rest, movement and recovery. As the world slows down, it’s normal for mood and motivation to shift as well. Winter invites us to align with this gentler pace, honoring the body’s need for restoration and reflection.
And yet, when our energy drops or our thoughts darken, it can feel unsettling for anyone who has felt the weight of winter before. In those moments, we can pause and acknowledge that while challenges may arise, they do not define us. We can lean into the season’s rhythm without letting old fears or negativity take control. Here are 5 gentle ways to stay connected and grounded while nurturing your body and mind through winter’s quieter rhythm.
Tip 1: Embracing Hygge
Hygge (pronounced HOO-guh) is a Danish concept that reflects a sense of coziness, comfort, and contentment. Winter is the perfect season to lean into this mindset with your coziest blankets, warm beverages, and screen-free evenings. One of the easiest ways to create hygge at home is by using candles (flameless work just as well), soft ambient lighting, and white holiday lights. Bringing light indoors can help support mood when it’s dark outside.
Tip 2: Getting Outside
There are so many benefits to spending time outdoors, even in small amounts. Natural light supports mood regulation, and crisp, fresh air can be invigorating to the sensory system. While outdoor exercise is helpful, even sitting outside with a cup of coffee in the morning can make a positive difference.
Tip 3: Optimizing Vitamin D
It’s very common to see lower Vitamin D levels in the winter, as we are spending more time indoors and have reduced exposure to sunshine and Vitamin D producing rays. Lower vitamin D levels are associated with changes in mood and energy. Consider asking your health-care provider to check your vitamin D level to see if supplementation is appropriate for you, especially during darker months.
Tip 4: Mindful Movement
Winter is a great time to focus on gentler, more restorative movement. Stretching by a window, a short yoga flow, tai chi, or a mindful walk can boost circulation, shift mood, and interrupt negative thought loops without overwhelming the nervous system. Aim for consistency over intensity. Even 10-15 minutes of gentle, intentional movement a few days a week can help you stay connected to your body and grounded through the season.
Tip 5: Creative Expression & and Weekly Check-In
Winter is a natural time for reflection. Journaling, sketching, and creating voice notes can help externalize emotions and prevent unhelpful thought loops. Consider a weekly check-in, asking: What felt light? What felt heavy? What’s one small thing I can lean into next week? Approach whatever arises with curiosity and kindness. Awareness, not perfection, is the goal.
This year, we can see the shift to winter as a gentle invitation to self-care. You don’t have to “beat” winter. You just need to move through it with awareness and compassion. The longer nights invite slowing down, but they don’t mean you’re stuck. You’re simply transitioning, and you can care for yourself through that transition. May this season be one of honoring your rhythm and supporting your body and mind in small, meaningful ways.
Author Miriam Dineen, MMS, PA-C, CAQ-Psych has been a practicing Physician Assistant since 2009 and has a rich background in internal and integrative medicine. After seeing the impact that mental health has on overall health, she decided to specialize in psychiatry. As an experienced clinician, she understands that medication management is just one piece of the larger picture of health and happiness. Using a patient-centered approach, she collaborates with other members of the care team to develop and guide each patient through an individualized treatment plan. Miriam sees patients of all ages, with a particular focus on adolescents and young adults.
