As the cold air settles in, with shorter days and longer nights, many of us instinctively wind down. But instead of resisting the season, it can be incredibly nourishing to lean into winter—to rest, reflect, and nurture our mental health in alignment with nature’s slower rhythm. Here’s why winter can be a good time for emotional upkeep—and how integrating cozy rituals like the Danish concept of hygge can support that process.
Why winter offers a unique opportunity for mental-health care
Seasonal rhythms and our mood
While not everyone experiences dramatic mood shifts, there is evidence that many people’s emotional wellbeing is influenced by the seasons. For example, a systematic review found that some studies show increases in depression during winter months. PMC+1 Meanwhile, the Seasonal Affective Disorder (SAD) is well-documented as a depression pattern that begins in late fall or winter when daylight wanes. PMC+2Harvard Health+2 Recognising that our mood can fluctuate with seasonality gives permission to treat winter as a time for different rhythms rather than just “getting through”.Reduced daylight = a cue to rest, not force productivity
Winter invites us to slow down. Research shows our cognitive performance (e.g., sustained attention) can actually peak in winter – likely because the external world demands less stimulation and the body shifts into subtler rhythms. Scientific American+1 Seen another way: instead of resisting the season’s cues, we can align with them—reduce overstimulation, prioritise rest, recalibrate.Intentional self-care becomes more accessible
With fewer demands to be “out and about,” winter can be a space for more inward work: reflection, connection with self, quiet rituals. One study found that nature-based attention interventions (even in cold weather) boosted wellbeing. Frontiers Plus, recommendations for winter mental health emphasise sleep, connection, light exposure, healthy eating—practices that thrive in a slower season. Brown Health So winter isn’t merely a risk period—it’s a natural invitation to rest and reset.
What practising “rest with the season” looks like
Recalibrate your schedule: Allow yourself a slightly gentler daily rhythm—winding down earlier, reducing overstimulation, embracing shorter “active hours.”
Prioritise sleep and circadian care: With less daylight, our internal rhythms can get out of sync. Regular sleep/wake times, limiting screen exposure before bed, and using daylight when available help stabilise mood. Harvard Pilgrim+1
Get light and movement outdoors: Even in cold weather, being outside when daylight allows supports mood and alertness. Brown Health+1
Choose quiet hobbies and reflection: Perhaps a slower book, journaling, mindful tea rituals, or simply sitting with nature’s stillness. These kinds of “slow” activities match the season’s tone and help the mind rest.
Stay socially connected: Just because outdoors might be less inviting doesn’t mean isolation is ideal. Regular connection—even cozy indoor ones—supports well-being. Brown Health
Enter Hygge: A winter-friendly mental-health tool
The Danish concept of hygge (pronounced “hoo-gah”) embodies cozy togetherness, comfort, mindful presence, and warmth—especially potent during longer, darker winters. Denmark.dk+2Psychology Today+2 Research and practical wellness articles suggest hygge supports mental health by:
Lowering anxiety and stress via comfortable environments and rituals. My Online Therapy+2Chapters Health System+2
Encouraging mindful presence (“being” rather than “doing”) and simple pleasures. Dochas Psych+1
Cultivating social and emotional connection in lower-stimulus ways—valuable when energy may be lower. Acenda+1
How to incorporate Hygge for mental health
Create a cozy corner: A soft blanket, warm lighting, cushions, and perhaps a candle. This space signals to your body that rest is allowed.
Ritualise a simple pleasure: Hot tea, a favourite book, a slow walk in winter light, or lighting a candle and playing soft music. The point is gentleness and presence.
Connect with others in low‐key ways: Invite someone over for a warm drink and no agenda, play a board game, or simply sit together in companionable silence.
Embrace the season’s aesthetic: Recognise the dark, the cold, the stillness—not as obstacles—but as signals to slow down, reflect, and nurture.
Practice grateful awareness: Hygge also includes noticing small joys—the way light falls, the comfort of socks, the scent of a candle—and letting those build your baseline of wellbeing. HappyNeuron Pro - Blog
Summing up
Winter isn’t just a season to endure—it can be a season to care for. When we align our rhythms with the slower pace of nature, prioritise nurturing practices, and bring the warmth of hygge into our mental-health toolkit, we create space to rest, reflect, and regenerate.
Rather than fighting winter’s darkness, we can allow it to guide us inward—to deeper connection with self, with others, and with simple pleasures. By doing so, we give ourselves permission to heal, restore, and emerge renewed.
Kelsey Ruffing, MA, MS, LCPC
References
Acenda Health. (2021, December). The benefits of embracing hygge. Acenda Integrated Health. Retrieved from https://acendahealth.org/the-benefits-of-embracing-hygge/
Brown Health. (2024, January). How to maintain your mental health in winter. Brown Health. Retrieved from https://www.brownhealth.org/be-well/how-maintain-your-mental-health-winter
Denmark.dk. (n.d.). Hygge. The official website of Denmark. Retrieved from https://denmark.dk/people-and-culture/hygge
Dochas Psychology. (2023). Practice hygge for self-care and mental health. Dochas Psychology. Retrieved from https://www.dochaspsych.com/practice-hygge-for-self-care-and-mental-health/
Frontiers in Psychology. (2022). The effects of nature-based attention restoration on wellbeing: A systematic review. Frontiers in Psychology, 13, 840273. Retrieved from https://www.frontiersin.org/articles/10.3389/fpsyg.2022.840273/full
Harvard Pilgrim Health Care. (2023). Strategies to maintain your mental health this winter. Harvard Pilgrim. Retrieved from https://www.harvardpilgrim.org/hapiguide/strategies-to-maintain-your-mental-health-this-winter/
Kasper, S., Wehr, T. A., Bartko, J. J., Gaist, P. A., & Rosenthal, N. E. (1989). Epidemiological findings of seasonal changes in mood and behavior: A telephone survey of Montgomery County, Maryland. Archives of General Psychiatry, 46(9), 823–833. https://pmc.ncbi.nlm.nih.gov/articles/PMC4673349/
Li, M., & Wang, X. (2021). Seasonal variation in depressive symptoms: A systematic review and meta-analysis. Frontiers in Psychiatry, 12, 806129. https://pmc.ncbi.nlm.nih.gov/articles/PMC8061295/
My Online Therapy. (2022). What is hygge and why is it good for mental health? My Online Therapy. Retrieved from https://myonlinetherapy.com/what-is-hygge-and-why-is-it-good-for-mental-health/
Scientific American. (2021, December). How winter affects our mood and behavior. Scientific American. Retrieved from https://www.scientificamerican.com/article/how-winter-affects-our-mood-and-behavior/
HappyNeuronPro. (2023). What the Danish concept of hygge can teach us about cognitive health. HappyNeuronPro. Retrieved from https://news.happyneuronpro.com/what-the-danish-concept-of-hygge-can-teach-us-about-cognitive-health/