During winter months, bears enter a hibernation phase, while numerous plant species go dormant. Even hummingbirds reduce their activity levels. There’s much we can learn from the natural world! As daylight wanes and nights grow longer, we can cultivate warmth, comfort, and coziness in our lives. Simple adjustments to our homes and daily practices can significantly enhance our overall well-being.
Feeling a bit down?
Experiencing lows during the fall and winter months is quite common. “The lack of sunlight can elevate the risk of depressive symptoms for some,” explains Glenda Wallace, MA, RCC. “In simple terms, more sunlight boosts neurotransmitter levels, promoting a happier mood, whereas increased darkness leads to elevated melatonin levels, resulting in fatigue and sluggishness. This often leads to behaviors like overeating and reduced physical activity, which can create a negative cycle.”
Wallace adds that reduced light can also impact our metabolic rate. “Your brain instructs your body to preserve energy, which slows metabolism and heightens hunger levels,” she notes.
Building a foundation for wellness
Fortunately, Wallace shares some positive news: “We can proactively incorporate healthy habits into our daily routine.” Here are some recommendations:
- Spend at least 30 minutes daily getting sunlight or use light therapy boxes that simulate natural sunlight.
- Engage in regular physical activity, as it helps release endorphins.
- Maintain a nutritious diet (consult with your physician regarding potential vitamin D supplements).
- Focus on stress reduction through techniques like counseling or meditation.
- Establish a routine that works best for you and includes activities you enjoy.
Cultivating Comfort
Alongside maintaining healthy lifestyle choices, we can take inspiration from bears in hibernation and create our own comforting spaces. Here are a few suggestions:
- Clear out and organize. Cluttered environments can negatively impact mental clarity.
- Select soothing colors. Individual preferences differ, but many find greens calming—possibly due to their association with nature.
- Utilize aromatherapy. Certain fragrances, like lavender, promote relaxation, while others, such as citrus scents, can invigorate.
- Incorporate elements of nature into your space, whether it be houseplants or decorative pinecones.
- Create a serene reading nook with soft throws and a comfy chair.
- Establish a coffee or tea station in your kitchen (and keep hot chocolate on hand for kids!).
Welcoming Hygge for Everyone
The Danish notion of hygge (translated as “coziness”) encourages individuals to appreciate the comfort of colder, darker months. “It’s all about prioritizing comfort, warmth, togetherness, and feelings of satisfaction,” comments Wallace. “One of my favorite winter routines is creating a cozy ambiance by lighting candles or warming up the fireplace while inviting friends over for tea and conversation.”
She encourages simplicity. “Recognizing the positive aspects of life and cherishing the small pleasures of day-to-day living can foster serenity, lessen stress, and enhance mood.”
This article was originally published in the October 2025 issue of Intomodel magazine.
