The holidays bring joy, connection, and celebration, but they can also be a source of stress, overwhelm, and exhaustion. Add to that the darker, colder winter months, and you have a recipe for “crash and burn” if you're not careful. This season, I encourage you to shift your focus to intentional, self-nurturing strategies by incorporating five unique health habits that are perfect for winter wellness and for keeping holiday stress at bay.
1. Sync your sleep with the winter light cycle
Winter’s shorter days and longer nights can leave you feeling out of sync, contributing to mood dips and disrupted sleep patterns. Embrace the seasonal rhythm by aligning your schedule with natural light cycles.
Here’s how:
Dim the lights in the evening: Signal to your brain that it’s time to wind down by reducing artificial light exposure, or use red or amber lens blue light-blocking glasses once the sun sets.
Prioritize daylight exposure: Get outside multiple times a day for natural light exposure to help reset your internal clock. Even if it’s only a minute here or there, it helps.
Bonus tip: Pair dimming the lights with festive nighttime rituals like lighting candles, playing soft music, reading a book, or engaging in another low-key activity to help your body relax into the season’s slower pace.
When your sleep is in harmony with winter’s rhythm, you’ll find it easier to handle the holiday chaos with a calm and centered mindset.
2. Harness the power of morning light for your holiday glow
The holiday season may sparkle, but the darker mornings of winter can dim your mood. Combat seasonal affective disorder (SAD) or sluggishness by soaking up some morning light. Natural sunlight triggers serotonin production and regulates stress hormones, which can help elevate your mood and give you that festive energy boost.
Open the blinds as soon as you wake up and let the natural light shine in.
Take a brisk morning walk, even if it’s just around the block; don’t wear sunglasses.
If outdoor light isn’t accessible, consider a light therapy lamp to bring a little “sunshine” to your morning routine.
Think of it as a natural holiday “glow-up,” no makeup required.
3. Reduce inflammation with warming, seasonal foods
Holiday treats can leave you feeling bloated, fatigued, and inflamed. Balancing indulgence with anti-inflammatory, warming meals can make all the difference. Opt for seasonal favorites that nourish your body and support digestion:
Hearty vegetable soups and stews loaded with fiber and antioxidants.
Bone broth, full of essential minerals, to soothe your gut and boost your immune system.
Hot teas infused with ginger, turmeric, or cinnamon to combat inflammation and support circulation.
Not only do these foods align with winter’s need for warmth, but they also provide comfort and grounding during the busiest time of the year.
4. Schedule “holiday quiet time” for your sanity
Between gift shopping, holiday parties, work, and endless to-do lists, it’s easy to lose yourself in the hustle. But carving out moments of stillness can work wonders for your mood and stress levels.
Try this:
Set aside 5 to 10 minutes daily for simple grounding practices, like deep breathing, shaking your body out, quick walks, journaling, and no-tech time.
Pair this quiet time with cozy rituals, like sipping a warm beverage or sitting by the fire.
Use this time to reflect on what you’re grateful for. Gratitude is a proven stress buster and mood booster.
Treat these breaks as mini “holidays” within your day. They’ll help you stay present, become more resilient, and navigate stress no matter what the season throws your way.
5. Move with warmth and intention
Staying active in winter doesn’t have to feel like a chore. Shift your mindset to prioritize movement that feels good, warms your body, and fits seamlessly into your schedule:
Indoor options like yoga, stretching, or bodyweight exercises can help reduce tension.
Outdoor activities, like brisk walks in the crisp air, can energize you and help release negative or stuck energy. Just bundle up to stay comfortable.
Consider making movement social, such as ice skating, skiing, holiday fun runs, or even an impromptu dance party while decorating your tree.
By moving intentionally, you’ll release pent-up holiday stress, keep your energy flowing, and avoid the post-holiday crash.
Bringing it all together
Winter wellness doesn’t have to mean overhauling your routine or sacrificing holiday cheer. By syncing your habits with the season, nourishing your body, and protecting your peace, you can enter the new year feeling strong, balanced, and ready for anything.
Which habit will you try first? Start small. Aim for two to three times a week for consistency, and watch as these simple shifts transform your holiday season into one of joy, better health, and a sense of ease.
Take the first step in your journey today
The holiday season and winter blues can feel overwhelming, but you don’t have to navigate them alone. Take the first step toward balance and vitality by incorporating these winter wellness habits into your routine. Whether you’re managing holiday stress, battling fatigue, or simply seeking a healthier rhythm for the season, remember that small, intentional changes can make a big difference.
If you’re ready to embrace personalized strategies for whole-body wellness and rediscover your energy, book a coaching call today. Together, we’ll create a roadmap tailored to your unique needs so you can thrive through the holidays and beyond.
Read more from Chelsea Caler
Chelsea Caler, Functional Wellness Practitioner
Chelsea Caler is a Functional Diagnostic Nutrition Practitioner who pivoted from a successful career in commodity trading and consulting to functional wellness consulting after her own battle with burnout, chronic health challenges and a profound identity shift. Her mission is to help high-performing women get intentional and simplify their health and wellness journeys. By uncovering and addressing the cracks in the foundation, she supports her clients in rebuilding resilience from the ground up and inside out. Combining functional lab testing with personalized strategies, she makes complex concepts approachable, guiding her clients toward vibrant, sustainable health.
