Coping with the Winter Blues: Grief, Comfort, and Self-Care

Winter can be a challenging season, especially when you’re grieving. The shorter days, colder temperatures, and tendency to stay indoors can intensify feelings of isolation and sadness. In this episode of the Moving Grief Podcast, Jason Wendroff-Rawnicki and I explore how winter affects grief and offer practical ways to bring warmth, light, and comfort into your daily routine.

If the winter blues are making your grief feel heavier, know that small, intentional shifts in your environment and routine can help. Below, we share simple strategies to create comfort, stay connected, and honor both the need for rest and the importance of movement.

Why Winter Feels Harder When You’re Grieving

Grief can feel isolating any time of year, but winter can amplify those feelings. Less sunlight, colder weather, and fewer social activities can make it easier to withdraw. While some level of hibernation is natural, staying in isolation too long can make grief feel heavier.

Instead of fighting against winter, try leaning into what the season offers while also finding ways to brighten your mood and environment.

Simple Ways to Lift Your Mood and Ease Winter Blues

1. Bring Light into Your Space
One of the simplest ways to shift your energy is by adjusting your lighting. Consider:

• Daylight bulbs to mimic natural sunlight indoors.
• Color-changing lights to add warmth and vibrancy to your space.
• Candles or fairy lights for a cozy, inviting atmosphere.

If you’re struggling with seasonal depression, a light therapy box can help regulate your mood, especially in the darker months.

2. Engage Your Senses for Comfort and Grounding
Sensory experiences can help regulate emotions and bring a sense of peace. Try:

• Aromatherapy: Diffuse citrus scents for energy or lavender and vetiver for relaxation.
• Soft textures: Wrap yourself in cozy blankets or wear warm, comfortable clothing.
• Music & Sound: Play music that uplifts you, whether it’s calming nature sounds or your favorite playlist.

3. Find the Right Balance of Rest & Movement
Winter naturally encourages slowing down, but too much stillness can increase feelings of sadness. Instead of forcing yourself into high-energy activities, find small ways to move:

• Take a short walk outside (bundle up if needed!).
• Try gentle yoga or stretching at home.
• Dance to your favorite song, even for a few minutes.

If you struggle to take action, try Jason’s 5-4-3-2-1 method: When you feel hesitation, count down from 5, then take an immediate step—whether that’s putting on your shoes, stepping outside, or just stretching for a moment.

4. Shift Your Perspective on Winter
Your mindset about winter can shape how you experience it. Instead of seeing it as a season of limitations, embrace what it offers:

• Cozy nights with warm tea and soft blankets.
• A time for reflection and personal growth.
• Opportunities to try new things—like ice skating, winter hiking, or indoor creative hobbies.

If winter sports or outdoor activities aren’t your thing, seek out spaces that bring warmth and vibrancy, like botanical gardens, art museums, or community centers.

5. Stay Connected & Plan for Social Support
One of the best ways to counteract the winter blues is making intentional plans for connection:

• Join a grief support group (in-person or virtual).
• Schedule time with friends—even if it’s a simple check-in call.
• Find a grief buddy to text when you need support.

Knowing you have a planned touchpoint with others can help break through isolation and give you something to look forward to.

A Simple Journaling Exercise to Help You Through Winter

Heather’s journaling tip for this episode is to write with your non-dominant hand. This helps quiet the analytical mind and bring out deeper emotional insights.

Try this prompt: "What small shifts can I make to ease the winter blues?"
Write with your non-dominant hand and see what thoughts come up. It may feel awkward, but slowing down helps you connect with a different part of your brain.

Final Thoughts: Embracing Winter With Intention

Winter is part of the natural cycle—it’s a time to slow down, reflect, and care for yourself. Instead of resisting it, find ways to create comfort, stay connected, and honor both movement and rest.

Remember, grief is not something you have to navigate alone. Whether through community, small rituals, or moments of self-care, you can create warmth even in the coldest seasons.