Mindfulness, Grounding & Self-Care for Long Nights and Cold Days

Winter brings its own unique rhythm. The sun sets earlier, temperatures drop, routines shift, and many of us naturally slow down. But for some, this season can also bring heavier moods, lower motivation, or a sense of loneliness. With reduced sunlight comes less serotonin. Lower serotonin levels are associated with low mood, irritability, and decreased motivation. Your biological clock relies on light to stay on track so those shorter days, long nights and cloudy weather hit this can affect sleep quality, appetite, energy, concentration and more. This is why you may feel “off” during winter even if nothing in your life has changed.  

Here are gentle mindfulness, grounding, and self-care practices to help you feel supported and steady during the colder months.

1. Mindfulness That Meets You Where You Are

Mindfulness doesn’t need to be a 20-minute meditation or a silent retreat.It can be small, simple, and woven into your day. Let these practices be imperfect, brief, and kind. Try:

• The 3-Breath Reset: Inhale for 4 seconds, exhale for 6 seconds — three times.

  This helps calm the nervous system fast.

• The 5-Senses Check-In: Name one thing you see, hear, feel, smell, and taste.

  A quick way to ground yourself when you feel stressed or overwhelmed.

• A One-Minute Body Scan: Notice your shoulders, jaw, chest, stomach, hands, feet.

  
  

2. Comfort-Based Grounding for Overwhelm

When nights feel long or moods dip, grounding practices help bring you back into the present moment. Try:

• Warm grounding: Hold a warm mug, use a heating pad, or wrap yourself in a cozy blanket.

• Texture grounding: Touch something soft, smooth, or weighted.

• Movement grounding: Stretch your arms overhead, roll your shoulders, take 10 slow steps around your home.

  
  

3. Give Your Body the Light It Needs

Light plays a major role in mood and energy. Try: 

• Get morning sunlight whenever possible, even 5 minutes helps.

• If natural light is limited, consider sitting near a sunny window or using a full-spectrum light lamp.

• Keep sleep and wake times relatively consistent to support your circadian rhythm.

• Create a gentle nighttime routine: dim lights, calming music, a warm shower, or reading.

Your body isn’t “lazy” in winter, it’s responding to the season. 

4. Self-Care That Actually Fits Winter Life

Self-care doesn’t have to be glamorous. In winter, it often looks like small acts that nourish you. If you have found any self-care activity that has helped you, especially during the winter months, we would love to hear it in the comments. 

• Let yourself rest without guilt.

• Create boundaries around overwhelming news or social media.

• Give your mind quiet moments throughout the day.

• Gentle movement: stretching, slow yoga, indoor walking videos.

• Taking breaks to breathe, soften your body, and check in.

  
  

5. Staying Connected When It’s Dark and Cold

Isolation can creep in during winter — especially when energy is low.Connection doesn’t have to be high-effort. Try:

• A warm drink with a friend

• A quick voice memo or text check-in

• A cozy game or movie night

• Joining a group activity, even virtually

• Letting people know, “I want to connect, can we keep it low-key?”

Small connections make a big difference.

There’s no “right” way to feel in winter. Some days may feel heavy or quiet. Others may feel peaceful or restorative. What matters most is offering yourself care, comfort, and compassion.

If you’re finding this season especially challenging, whether with mood, energy, stress, or loneliness, our team is here to support you. You deserve warmth, steadiness, and care through the winter months and beyond.