Winter is a season of slowing down. Nature shifts into a quieter, more reflective state, and, ideally, so should we.

Yet, in modern life, this natural rhythm is often overshadowed by the pressures of deadlines, obligations, and the hustle of the holiday season. Combine that with less daylight, colder temperatures, and the temptation to overindulge, and instead of feeling refreshed and replenished after winter you can end up with a nervous system more frazzled and disregulated than when you started!

Your nervous system needs the love and care winter invites us to give it.

Like the command center of your body your nervous system governs your stress responses, emotional balance, and overall sense of safety and wellbeing. If your nervous system is out of whack, everything from your sleep to your digestion to your mental clarity can take a hit.

Part of the importance of Winters rest and quiet is that nurturing your nervous system during winter is crucial, and—more importantly—doing so without adding more stress to your plate.

Although the impact of Winter to the nervous system is two fold; yes it should be a quiet time to replenish and restore the nervous system (even though it can be one of the most stressful times of the year), but with sudden drops in temperature the environment can be a challenging stressor to your nervous system too!

Why Winter Challenges Your Nervous System

Winter naturally shifts us into a different state of being, but that shift can feel disruptive if we don’t adjust. Here’s why the colder months can be hard on your nervous system:

1. Decreased Daylight

The shorter days and lack of sunlight can impact your circadian rhythm and your production of serotonin (the feel-good neurotransmitter). Seasonal Affective Disorder (SAD) is a real thing, and even if you don’t experience full-blown symptoms, you might still feel the winter blues.

1. Cold Weather = Stress on the Body

Your body works harder to regulate its temperature in the cold, which can increase physical stress. On top of that, harsh weather can make outdoor activities (like your favorite mood-boosting walk) harder to access.

1. Holiday Frenzy and Social Pressures

The holiday season often brings added responsibilities, social gatherings, and financial stress—all of which can overactivate your nervous system and leave you feeling frazzled.

1. Natural Slowdown vs. Cultural Expectations

Winter is nature’s way of saying, “Hey, take a break!” But society? It’s more like, “Keep going—harder, faster, better!” This mismatch can create tension in your body and mind.

The Role of Your Nervous System in Winter Wellness

Your nervous system is like a thermostat for stress. It has two primary states:

Sympathetic Nervous System (Fight-or-Flight): This kicks in when you’re under stress. It’s helpful in small doses but exhausting when constantly activated.

Parasympathetic Nervous System (Rest-and-Digest): This is where the magic happens—deep relaxation, healing, and restoration.

In winter, nurturing the parasympathetic state is especially important. Your body naturally wants to rest and repair during this season. When you align with this slower rhythm, you’re not just surviving winter—you’re thriving.

How to Nourish Your Nervous System in Winter

Now that we know why winter can be tough on your nervous system, let’s talk about ways to give it the love it deserves. These tips are all about embracing the energy of winter and bringing more of cosy, calm peacefulness of the season while gently supporting your body and mind.

1. Embrace the Power of Slow Living

Winter is an invitation to slow down, so take it. Instead of fighting against the natural rhythm of the season, lean into it. Winter is an invitation to slow down, simplify your schedule and say no to unnecessary obligations and focus on what truly matters.

Take time to create nourishing rituals: Whether it’s a morning cup of tea, lighting candles at dusk, or journaling before bed, rituals provide a sense of calm and structure.

Focus on being present by practicing mindfulness techniques throughout your day. Even simple acts, like savoring your food or noticing the feel of a warm blanket, can bring you into the moment.

2. Nourish Your Body with Winter Foods

Your nervous system relies on a steady supply of nutrients to function well, and winter calls for foods that are warming, grounding, and nourishing, providing us with the fuel we need to stay warm.

Focus on healthy fasts such as avocado, nuts, seeds, and fatty fish which are great for brain health and reducing inflammation.

Prioritise warm cooked foods with soups, stews, roasted vegetables, and whole grains which are easier on your digestion and comforting in the cold.

Make the most of winter herbal allies with warming herbal teas of chamomile, peppermint, or ashwagandha to help soothe your system.

3. Move in Ways That Feel Good

Movement is medicine, but it doesn’t have to be intense. In fact, gentle, mindful movement can be especially nourishing in winter.

Think Yoga, tai chi, or simple stretches — these can release tension and activate the parasympathetic state.

Put on your favourite playlist and dance it out; move however feels good—it’s an instant energy and mood booster.

Even a short walk in fresh air can boost your mood and regulate your nervous system just remember to wrap up and keep your body warm.

4. Rest, Rest, and More Rest

Winter is a time for hibernation, so don’t feel guilty about prioritising rest. In fact it is THE season for prioritising rest!

Honour your body’s natural sleep cycles and need for extra sleep: Aim for 7–9 hours a night and stick to a consistent bedtime routine waking up and going to sleep at the same time every day.

Making sure to see the sunrise and sunsets at this time of year especially can also aid better sleep and support your natural circadian rhythm.

If you feel especially tired take a nap. Even 10–20 minutes can recharge your system.

Things like meditation, deep breathing, or simply lying down with your eyes closed are also a great form of non sleeping rest and can work wonders to replenish and restore energy.

5. Tend to Your Emotional Well-Being

Your emotions and nervous system are deeply connected, so winter is the perfect time for a little extra selfcare in this department.

Use a journal and spend time writing down your thoughts and feelings can help you process and release them.

Protect your energy by setting boundaries and saying no to things that feel draining.

Winter can be an isolating time of year so make sure to stay connected; Reach out to loved ones, even if it’s just a quick call or text. Loneliness can strain your nervous system.

6. Use Tools to Soothe Your System

Sometimes your nervous system needs a little extra support in the moment, and that’s okay! Knowing how to calm your nervous system in the moment is a powerful tool to help keep your nervous system functioning and healthy. Here are a few tools that can help:

Simple breathwork techniques, like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4), can calm your system in minutes.

A weighted blanket is invaluable. Not only do they reduce inflammation they calm the nervous system and can mimic the feeling of a hug which activates your parasympathetic system.

Warm baths are also an excellent way of soothing the body and mind: Add Epsom salts or essential oils like lavender for an extra dose of relaxation.

7. Lighten Your Environment (Literally)

Since decreased daylight can affect your mood, finding ways to brighten your environment (but without increasing your exposure to blue light) can help regulate your nervous system.

Things like light boxes are a good way to get a daily dose of light therapy to combat the winter blues.

Decorating with warm light like fairy lights, candles, or salt lamps can create a cosy, calming atmosphere at this time of year.

It’s also SO important to get outside during daylight hours and get some sunlight on your skin —Even a cloudy day provides more light than indoor settings.

Why This Matters?

Taking care of your nervous system in winter isn’t just about surviving the season—it’s about thriving year-round and seeing the long term benefits of this season.

When you give yourself permission to slow down and rest, you build resilience, improve your mood, and lay the foundation for better health in the months to come.

Winter can be a time of deep nourishment and healing if you let it. By honoring the natural rhythm of the season and supporting your nervous system, you’ll find yourself entering spring with a renewed sense of vitality and balance.

So grab that cosy blanket, sip on a cup of herbal tea, and give yourself the gift of slowing down this winter season. Your nervous system—and future self—will thank you for it.

What’s your favourite way to care for yourself during winter? Let me know in the comments!

xo Emily