As a wellness coach, one question I hear constantly as the days grow shorter is: “How do I get through winter without feeling depleted?” My answer is always the same—let’s shift the narrative from merely surviving winter to thriving during these months of renewal and reflection.
Winter means different things to different people. For some, it’s a time for cosy evenings and quiet introspection. For others, it’s a challenging season marked by darkness and low energy. The truth is, most of us experience both ends of this spectrum. That’s why I’m passionate about helping people develop an intentional winter wellness strategy. Luckily, there are lots of actions we can take to ensure this winter is your most nourishing yet.
Structured Boundaries
First, let’s address the three main winter watchouts I see in my coaching practice: overworking, overthinking, and overeating. When the days get shorter, it’s tempting to hibernate at our desks, get lost in our thoughts, or seek comfort in food. Instead, try creating structured boundaries for your day.
Start by implementing a ‘mental commute’—even if you’re working from home. This helps create vital separation between work and personal time. I encourage my clients to use the weather strategically: on brighter days, schedule in more breaks and outdoor time. On darker, stormier days, plan for focused indoor work.
Speaking of the outdoors, one non-negotiable for winter wellness is getting regular doses of natural daylight. Yes, even on cold days! Bundle up and commit to a daily light bath. Whether it’s a morning walk or a lunchtime stroll, this simple habit can dramatically impact your mood and energy levels.
Prioritise Self-Care
Creating a personal or team hygge (pronounced hue-gah) is another essential strategy. This Danish concept isn’t just about cosy blankets and candlelight—though those are lovely—it’s about creating an atmosphere of warmth and wellbeing in all areas of your life. In your workspace, this might mean setting up a comfortable, well-lit environment. At home, it could involve establishing relaxing routines that help you unwind.
Take regular connection check-ins with yourself. Ask: How am I feeling right now? What do I need more of? What do I need less of? Then honour those answers.
One of my favourite tools for winter wellness is vision boarding. Unlike traditional goal setting, this creative process helps you connect emotionally with how you want your winter to feel. Include images that represent all your senses. How do you want your winter to look, smell, sound, taste, and feel? Display it prominently as a daily reminder of your intentions.
Find Joy and Celebrate the Season
Winter can be a time for rejuvenation if we focus on activities that spark joy and nurture us. Rather than succumbing to restrictive resolutions or goals that feel like obligations, write down everything that brings you genuine happiness—from cooking nourishing meals to dancing in your kitchen. Let these activities guide your winter intentions.
Reflection is another powerful tool to help maintain perspective during winter. Use the GAIL method: list what you’re Grateful for, what you’ve Accomplished, how you’ve Improved, and what you’ve Learned. This practice helps create a positive mindset and keeps you focused on growth and gratitude.
Other Strategies for Winter Wellness
Here are some additional ideas to keep your energy and mood elevated throughout the season:
- Get creative—engage both your mind and hands in activities you enjoy. Consider exploring online courses offered by Create Academy, which cover a range of creative pursuits to help you stay inspired and motivated.
- Move your body regularly—even gentle stretching can make a difference. If braving the cold temperatures is too much for you right now (although sun exposure when you can is crucial at this time of year!) read The Best Fitness Workout Platforms To Try In 2025 for a great indoor workout.
- Stay connected—social connection is essential for maintaining perspective and joy. A growing trend is social sauna-ing, which combines warmth and community for a rejuvenating experience. Check out SweatLounge in Chiswick as a great local option to try.
- Create clear work/life boundaries—this balance is crucial for long-term wellness. Make use of the “Do Not Disturb” function on your phone to carve out uninterrupted personal time during your day.
- Practise regular self-check-ins—ask yourself what you need and respond with care. Journalling can be a powerful tool for reflection and self-awareness, helping you identify and honour your emotions and needs.
Winter doesn’t have to be something we endure—it can be a season we embrace. By implementing these strategies, you can create a winter experience that feels nurturing rather than depleting. Remember, wellness isn’t about perfection; it’s about finding what works for you and making it sustainable.
The key is to be proactive rather than reactive. Don’t wait until you’re feeling low to implement these practices. Start now, be consistent, and watch how your winter experience transforms from one of mere survival to genuine thriving.
words by Debbie Green
Debbie Green is founder and wellness coach at Wishfish Coaching & Development and co-host of Secrets from A Coach podcast. For more information visit: wishfish.org.uk and secretsfromacoach.com.
