When the Clocks Go Back: Caring for Your Wellbeing Through the Winter Months

It’s totally normal to find this time of year challenging. As the clocks go back and the days grow shorter, many people notice a shift in their energy, mood and overall wellbeing. The darker mornings and evenings can make it harder to stay motivated and for those living with chronic illness, symptoms can often seem to increase or feel more intense during this time.

Understanding the shift:
Reduced daylight affects our circadian rhythm, which influences sleep, mood and energy levels. Less sunlight can also lower vitamin D levels, which may contribute to fatigue and low mood. The weather becomes colder, often accompanied by windy, rainy or damp conditions, all of which can be unhelpful for those managing chronic pain or fatigue. These changes can increase the severity of symptoms, making daily life feel even more challenging.

Gentle coping and intentional rest:
Winter isn’t usually the best time to introduce lots of new routines or practices to get through the colder months. Sometimes, it’s simply about getting through each day as best as possible, and that’s okay. You don’t need to throw the kitchen sink at things to cope. Often, the most supportive thing you can do is to keep things simple, listen to your body, and take one small step at a time. It’s about adapting rather than chasing big changes.

Sometimes, rest comes in the form of simple escapism. Curling up in bed or on the sofa with a Christmas movie isn’t just about distraction, it’s about giving yourself permission to stop and breathe. Those small seasonal rituals, like a favourite film, a warm drink, or twinkly lights, can be the gentlest way to signal to your body and mind that it’s okay to pause.

Practical ways to support yourself:
When energy is limited and the days feel heavy, small supportive actions can make a real difference. These simple ideas can help you create a sense of comfort, connection, and steadiness through the winter months.

• Create a cosy, restful environment that supports comfort and calm.
• Try to get outside for short bursts of natural light each day, especially first thing.
• During the winter months, most people in the UK are advised by the NHS website to consider a daily vitamin D supplement, as sunlight isn’t usually strong enough for our bodies to make enough naturally. If you’re unsure what’s right for you, check with your GP or pharmacist.
• Keep exercise or movement manageable and right for you and your health, not what you think you should be doing.
• Use light therapy lamps if recommended.
• Keep routines flexible but consistent to support your body’s rhythm.
• Stay connected with others, even in small ways.
• Stay warm, layer up clothing and pay particular attention to your feet, hands, and head.
• Have a go-to comfort kit of things that soothe you, like a soft blanket, favourite tea or calming playlist.
• Practise gentle mindfulness or breathing exercises to help ease tension and support rest.
• Plan small moments of joy to look forward to, like a cosy evening with a friend or a creative hobby.
• If possible, bring nature indoors with plants or seasonal flowers to lift your mood, but check they are non-toxic to animals if you have pets.

Once you’ve created a sense of comfort and calm around you, turning to nourishing food can be another lovely way to support yourself through the season.

Nourish yourself with seasonal comfort foods:
Winter is the perfect time to lean into hearty, warming meals that truly comfort the body. Think soups, stews and casseroles made with seasonal vegetables like root veg, squash and leafy greens. Eating whole foods that are in season not only supports your body’s natural rhythm but also feels grounding and nurturing. These simple, wholesome meals can be a form of self-care in themselves, offering warmth and stability when the days feel darker.

Move gently and restore your energy:
Winter invites us to slow down, and our movement practices can reflect that. For some people, gentle stretching, breathwork, or restorative yoga can help release tension and support calm. But if you live with ME and experience post-exertional malaise (PEM), movement may look very different. It might mean you’ve had to totally adapt your previous exercise regime from something high intensity to something more gentle, with a focus on rest, pacing, or much smaller, mindful movements with integrated moments of stillness to help you feel grounded without triggering symptoms.

High-intensity exercise is often not appropriate for those with ME/CFS due to PEM. However, if your fatigue stems from a different chronic illness, you may find that certain forms of cardio or strength-based movement still feel supportive. Consider using heart rate monitoring to understand how your body responds and to notice any after effects when you track alongside your energy levels and activity.

The key is to listen to your body and honour what feels right for you. There’s no one-size-fits-all approach to movement, and rest is just as valuable as activity when it comes to caring for your wellbeing. As we care for our bodies, it’s also important to think about how we care for our social energy.

Navigating social gatherings with care:
Winter often brings more indoor gatherings, which can feel tricky if you’re managing a chronic illness. With less ventilation and more bugs circulating, it’s natural to feel cautious. The key is to make choices that feel right for you. For some, attending a festive get-together might lift the spirits and provide much-needed connection. For others, the risk or worry might outweigh the benefit and that’s perfectly okay too.

If you do choose to meet, think about ways to make it feel safer and more comfortable. You might suggest meeting outdoors at a park or seaside café or choose a quieter, less crowded venue. You could also plan shorter visits or bring a mask if that helps you feel more at ease. The most important thing is to honour your needs and remember that your wellbeing comes first.

Support through the season:
If you feel your baseline and energy envelope sliding as we come towards winter, it may be a time when extra support can make a real difference. Coaching can help you stay grounded, focused and compassionate with yourself through the winter months. It’s not about doing more but about finding what truly supports your wellbeing.

When you can’t manage what you once could, it’s easy to slip into frustration or self-criticism but that only deepens the cycle. Increases in symptoms or pain can affect our tolerance levels, making us lose patience faster and disrupting our sleep. Being woken by pain or lying awake because of it can feel thoroughly miserable and in those small hours, everything often seems worse. Thoughts race, anxiety rises and emotions feel heavier. This is when gentle support and self-compassion matter most.

If you’re looking for gentle guidance this season, my 1:1 coaching offers a safe, supportive space to help you navigate the months ahead. And if you’d prefer something self-paced, try my Gentle Guide to Christmas: Pacing, Planning & Self-Care or Trackers Collection, or as more of a hybrid option, my upcoming Gentle Energy Collective membership. All are lovely ways to nurture yourself through the winter.

As Winter unfolds, remember that caring for yourself doesn’t have to mean doing more. It’s about slowing down, listening to what your body and mind need and finding small ways to bring warmth and comfort into each day. Whether that’s through nourishing food, gentle movement or simply giving yourself permission to rest, every act of care matters. And if you’d like a little extra support, always feel free to reach out to me and see how I can help you move through the season with more ease and compassion. You deserve to feel supported and cared for this Winter.

© Copyright Rebecca Jones 2025 All rights reserved

The content in my blog posts is provided for your general information purposes only, that maybe of interest to you. Please remember it has not been created with your specific circumstances in mind and therefore should not be relied on as medical advice or any other type of advice.