Winter Self-Care When the World Feels Heavy: How to Stay Grounded Without Shutting Down
- Emily Morehead, MA, LPC-S
- 2 hours ago
- 6 min read
Winter has a way of intensifying everything.
The days are shorter. The weather is unpredictable. Our bodies move less. Our routines get disrupted. And for many people, the emotional weight of the world feels louder during this season, politically, socially, economically, relationally, and personally.
If you’ve been feeling emotionally exhausted, scattered, numb, or close to burnout, you’re not alone. Many people are carrying stress in every sphere of life at once: family, work, parenting, finances, grief, health, identity, and the constant pressure of being “functional” in a world that doesn’t always feel safe or kind.
Under systems of oppression we may feel targeted, dismissed, or actively unsafe, so when we feel isolated in winter weather, glued to our phones, our mental health can quickly deteroirate.
Let me clearly state, self-care doesn’t fix injustice. It doesn’t erase grief. And it should never be used to silence the very real reasons people are angry, scared, or tired.
AND self-care can be a way to protect your nervous system, preserve your capacity, and help you stay connected to your humanity, especially when the world feels relentless.
Below are gentle, practical ways to care for yourself this winter—without abandoning what you care about.
1) Limit Your Screen Time (Stay Informed—But Don’t Let It Consume You)
Phones and tablets need time to reboot, and so does your brain. Yet almost half of American adults report being online almost constantly. Being connected to technology nonstop has been linked to sleep issues, stress, depression, and anxiety.
And in a season where the world already feels heavy, screens can amplify emotional overload. Doomscrolling can keep your body stuck in a constant state of vigilance, like your nervous system is trying to process everything, all at once, with no rest. We weren't wired to take in information on loop, and there are times to learn and times to rest so be intentional in taking in information. Staying informed matters. Caring about people matters. AND Information must be taken in mindfully, because your body wasn’t designed to metabolize tragedy and crisis at the pace of a news feed.
If you’re noticing that your screen time is leaving you depleted, try one of these tech-free winter self-care activities instead:
Get creative: draw, dance, write, cook, create music, or make something with your hands
Reset your space: declutter your desk, clean out a closet, or make one corner of your home feel calmer
Remember: This isn’t about “checking out.” It’s about staying present enough to keep going.
2) Take 10 Mindful Minutes (A Nervous System Reset That Can Change Your Day)
In his TED Talk, All it takes is 10 mindful minutes, mindfulness teacher Andy Puddicombe asks a simple question: When was the last time you did absolutely nothing for 10 minutes?
Not scrolling. Not talking. Not multitasking. Not performing productivity.
Just being.
His point is powerful, especially in winter: we take care of our schedules, our appearance, our responsibilities… but we often forget to take care of the mind we are living inside.
Mindfulness doesn’t mean pretending everything is fine. It means creating a small pause where your brain can stop sprinting so you can feel clearer, more grounded, and more capable of meeting what’s real.
Try this winter-friendly version of “10 mindful minutes”:
Sit comfortably (couch, chair, bed—no pressure to do it “perfectly”)
Set a timer for 10 minutes
Let your shoulders soften and your jaw unclench
Breathe naturally and notice what’s happening inside you
When thoughts come (they will), practice returning to the breath without judgment
This is not about emptying your mind. It’s about practicing coming back to yourself.
3) One Minute of Mindfulness (When You’re Overwhelmed and Need Relief Fast)
Short on time? When stress spikes, emotions rise, or the world feels like too much, one minute of self-care can still help.
Try this quick reset:
Get comfortable. Relax your jaw, sit up straight, and drop your shoulders.
Set a timer for 1 minute.
Breathe slowly and deeply. Notice your breath moving through your body.
Count your breaths: inhale 1, exhale 2… inhale 3…
When your mind wanders, gently return to your breathing.
This is a small way of telling your nervous system:“I’m here. I’m safe enough in this moment. I can come back.”
Self-care goals aren’t about being impressive. They’re about helping you stay steady.
Your self-care goals might include:
Taking care of your physical and psychological health
Managing and reducing stress
Recognizing emotional and spiritual needs
Fostering and sustaining relationships
Creating balance in different areas of your life
In winter, “balance” may look like smaller expectations, slower pace, and more intentional rest.
Self-care works best when it supports your whole life—not just one part of it.
SAMHSA identifies eight dimensions of wellness:
Emotional
Spiritual
Intellectual
Physical
Environmental
Financial
Occupational
Social
When winter weather (and world stress) hits, it can help to ask: Which dimension feels most depleted right now?
Then choose one small action that brings you back into balance.
Self-care should not be something you force yourself to do. It should refuel you—so you can keep showing up for your life, your work, and your people.
Here are four simple ways to begin:
1) Move More (Even Gently)
Movement helps the brain cope with stress, and it can reduce symptoms of depression and anxiety.
In winter, movement doesn’t have to mean intense workouts. It can be:
a walk around the block
stretching in your living room
dancing while cooking dinner
a slow yoga video
taking the stairs once
Small movement counts.
2) Eat a Healthy, Balanced Diet
What we eat can impact mood and energy. If you’re feeling anxious or worn down, try to incorporate:
fruits and vegetables
whole grains
leafy greens
nuts
fatty fish
If cooking feels overwhelming, keep it simple: one nourishing choice at a time.
3) Prioritize Sleep (Winter Recovery Mode)
Sleep has a significant impact on mental and physical health. Adults generally need 7–8 hours per night.
If your sleep is struggling:
Reduce phone use 30 minutes before bed
Try a short meditation or breathing exercise
Use low lighting at night
aim for consistency over perfection
Sleep is not a luxury. It’s nervous system care.
4) Plan Self-Care and Set Boundaries
Winter can blur boundaries—especially when you’re already stretched thin.
Scheduling self-care protects your capacity, and boundaries create emotional safety.
This might look like:
not responding immediately
saying no to extra obligations
limiting news intake to certain times
protecting your evenings
Boundaries aren’t selfish. They’re how you stay well.
A powerful tool is creating a “no list”—things you no longer want to do.
Examples:
No checking email at night
No answering calls during meals
No doomscrolling before bed
No saying yes when you’re already depleted
Saying “no” to unnecessary stress is saying “yes” to your wellbeing.
With a self-care routine that brings you joy, you’ll experience the benefits of a healthier mind and body—and that includes being there for others.
Start small and keep it doable. In winter, consistency matters more than intensity. Even one or two supportive habits practiced regularly can help your body feel less overwhelmed and more steady.
Final Note: Self-Care is Not a Luxury—It’s a Form of Protection
If you’re reading this while feeling scared, burnt out, grieving, overwhelmed, or numb, your response makes sense.
Winter isn’t just cold weather. For many people, it’s the season where emotional exhaustion becomes impossible to ignore.
You deserve support. You deserve rest. You deserve tools that help you stay grounded while still caring deeply about others and the world.
Taking 10 mindful minutes is not giving up. It’s choosing to remain human in a world that often demands you act like a machine.
Want to learn more: Check out one of our favorite reads: Rest Is Resistance: A Manifesto
Tricia Hersey
Reminder: this blog is meant for education and is not a subsitute for therapy. If you are searching for therapy in Texas, The Couch Therapy would love to support you. Reach out today at https://www.thecouchtherapy.org/contact and we would love to connect with you!
References
Substance Abuse and Mental Health Services Administration. (2025). Key substance use and mental health indicators in the United States: Results from the 2024 National Survey on Drug Use and Health. Center for Behavioral Health Statistics and Quality.
Puddicombe, A. (2013). All it takes is 10 mindful minutes [Video]. TED Conferences.