Why Winter Affects Your Energy Mood and Body More Than Other Seasons

Why Winter Affects Your Energy Mood and Body More Than Other Seasons

Winter has a way of taking more out of us than we expect.

On paper, life may look fine. Work is great. Family is around. The holidays are here. But inside, you feel off. More tired. More irritable. Less patient. Sleeping more but never feeling rested.

You are not alone. And you are not imagining it.

At Medical and Sports Massage, we see this every year. Winter impacts the nervous system, energy levels, and emotional balance in very real, physical ways. Understanding what is happening is the first step toward feeling better.

How winter shows up in the body and mind

Seasonal depression, winter burnout, and simply feeling run down often look the same in the body. I treat them the same within my scope of practice because the nervous system responds to overload, not labels.

Seasonal affective disorder is defined as a pattern of mood changes that occur at the same time each year, most often during the winter months, according to the National Library of Medicine. These changes can include low energy, sleep disruptions, appetite shifts, and social withdrawal.

What this usually looks like day to day is not dramatic sadness. It is exhaustion that does not ease up. Short patience. Foggy thinking. Pulling back from people.

In my practice, I see many people who do not have a formal diagnosis but still experience these same patterns. Their bodies are responding to seasonal stress and nervous system overload.

Common winter indicators I see

  • Increased agitation or emotional sensitivity

  • Sleeping more but never feeling rested

  • Difficulty focusing or slower thinking

  • Strong cravings for sugar and heavy foods

  • Withdrawing socially or wanting to isolate

These signals tell us something is off in the nervous system.

Why winter feels harder even when life is fine

Shorter days mean less sunlight. Less sunlight affects serotonin regulation and vitamin D production. Vitamin D plays a role in mood and energy, and reduced sunlight exposure in winter is associated with increased fatigue and mood changes, according to Mayo Clinic.

From a body perspective, this can show up as feeling more depleted or emotionally off even when nothing else in life has changed.

Cold weather also keeps us indoors. Movement decreases. Fresh air decreases. Connection decreases.

Add holiday pressure, financial stress, family expectations, heavy food, and alcohol, and the nervous system becomes overloaded.

Winter also comes at the end of the year. By the time December arrives, most people are already tired from carrying the year behind them.

The environment matters. The season matters.

Why sleeping more does not fix winter fatigue

What many people notice first is that they are sleeping more but never feel rested.

When the nervous system is overwhelmed, the body enters a protective state. Sleep increases, but restorative recovery does not. This is the difference between being tired and being depleted.Modalities like neuromuscular therapy and deep tissue massage are often used to support nervous system regulation when the body feels depleted rather than simply tired.

In my practice, this tells me the nervous system needs help resetting, not just more hours in bed.

Massage therapy supports nervous system regulation by helping balance neurotransmitters involved in stress response and relaxation. When regulation improves, energy often follows.

If it does not, it may be time to add support beyond bodywork.

When the holidays make things worse instead of better

The holidays are supposed to feel joyful. Instead, many people feel pressure, guilt, and stress.

We often look for joy outside ourselves through gifts, food, expectations, and spending money we do not have. That stress shows up in the body.

Heavy sugar, alcohol, and processed foods increase inflammation and disrupt sleep quality. Alcohol metabolizes like sugar and can worsen fatigue and emotional regulation.

What we put into our bodies during winter matters.

Simple shifts help:

  • Smaller portions

  • More water

  • Less sugar and caffeine

  • Warm, nourishing meals instead of heavy comfort foods

These choices support the body instead of overwhelming it.

What helps when you feel off

If something feels wrong but you are not sure what it is, start here.

  • Increase water intake

  • Reduce sugar and caffeine

  • Get outside during daylight hours

  • Move your body gently

  • Pay attention to cravings and energy dips

I avoid the word detox. Instead, think in terms of refraining.

Giving the body space to rest and reset allows internal systems to do their work.

Self awareness matters more than discipline.

Light therapy and winter recovery

Light therapy is not hype. Exposure to bright light that mimics natural daylight has been shown to help regulate circadian rhythm and improve mood and energy during winter. It is commonly recommended as a first line approach for seasonal mood changes, according to Mayo Clinic.

Practically speaking, this helps reset the body’s internal clock.Many clients pair light based therapies with lymphatic drainage massage to support circulation and reduce winter sluggishness.

For clients interested in light based therapies, we often recommend SweatHouz in Sandy Springs, which offers red and blue light therapy as part of their wellness services.

How the lymphatic system Support Winter Recovery.jpg

One system that often slows down in winter, and contributes to this heavy, depleted feeling, is the lymphatic system.

How massage therapy supports winter balance

Massage works with the nervous system, not against it.

At Medical and Sports Massage, sessions are designed to guide the body into a deep relaxation state. When the parasympathetic nervous system activates, the body can recover in ways that sleep alone sometimes cannot.

Massage supports winter recovery by:

  • Reducing stress hormone activity

  • Supporting lymphatic flow

  • Improving circulation and oxygen delivery

  • Calming the nervous system

What clients usually tell me is that they feel clearer, calmer, and more rested after sessions, especially during winter.

What I focus on more in winter sessions

Winter is not the season for aggressive deep tissue for most people.

In colder months, I prioritize:

  • Lymphatic drainage

  • Myofascial release for muscles and organs

  • Neuromuscular therapy

  • Gentle nervous system regulation

The goal is always the same. Help the body reset.

When massage is not enough

Massage is supportive, not a replacement for medical or mental health care.

If fatigue, mood changes, or isolation persist and begin to interfere with daily life, additional professional support may be appropriate. Massage can be part of that plan.

What I want people to remember about winter self care

Give yourself grace.

You are human, not a machine.

Putting yourself first is not selfish. It allows you to show up better for the people you love.

Winter asks us to slow down and listen.

You don’t have to manage it all on your own.

If winter fatigue or tension is weighing on you, scheduling a massage focused on nervous system support can be a helpful next step

Frequently Asked Questions About Winter Fatigue and Seasonal Mood Changes

What is seasonal affective disorder?
Seasonal affective disorder is defined as a pattern of mood changes that occur at the same time each year, most often during the winter months, according to the National Library of Medicine. These changes can include low energy, sleep disruptions, appetite shifts, and social withdrawal. https://www.ncbi.nlm.nih.gov/books/NBK568745 What this often looks like in daily life is ongoing fatigue, emotional sensitivity, and pulling back from people rather than constant sadness. In my practice, I see many people who do not have a formal diagnosis but still experience these same seasonal patterns.
How can I tell if I’m experiencing seasonal depression or just winter burnout?
From a body and nervous system perspective, seasonal depression and winter burnout often look the same. People feel exhausted, irritable, foggy, and less resilient. This is often why clients explore sports massage or medical massage during the winter months, when fatigue and nervous system strain build up. In my practice, I approach both by supporting nervous system regulation rather than focusing on labels. If symptoms persist or worsen, additional support may be appropriate.
Why do I feel so tired in winter even when I sleep more?
What many people notice first is that they are sleeping more but never feel rested. When the nervous system is overwhelmed, the body may increase sleep without achieving restorative recovery. This is the difference between being tired and being depleted. In my practice, this tells me the nervous system needs help resetting, not just more time in bed.
Does lack of sunlight really affect mood and energy?
Yes. Reduced sunlight exposure in winter affects serotonin regulation and vitamin D production, both of which play a role in mood and energy, according to Mayo Clinic. In everyday terms, less sunlight can leave people feeling more sluggish, depleted, or emotionally off even when nothing else has changed.
Does light therapy actually work?
Light therapy involves exposure to bright light that mimics natural daylight and is commonly recommended for seasonal mood changes, according to Mayo Clinic. Practically speaking, it helps regulate the body’s internal clock and can improve energy and mood for many people during winter.
Where can I try light therapy locally?
For clients interested in light based therapies, we often recommend SweatHouz in Sandy Springs, which offers red and blue light therapy as part of their wellness services.
Can massage help with seasonal depression or winter fatigue?
Massage therapy supports the nervous system by promoting relaxation, improving circulation, supporting lymphatic flow, and calming stress responses. What clients usually share with me is that they feel clearer, calmer, and more rested after sessions, especially during winter. Massage does not replace medical or mental health care, but it can be an important part of a broader support plan.
Why do cravings for sugar and heavy foods increase in winter?
When the body is under stress or depleted, it often looks for quick energy sources like sugar and carbohydrates. In winter, reduced sunlight, higher stress, and nervous system fatigue can all drive these cravings. This is a signal from the body, not a lack of discipline.
Is deep tissue massage the best option during winter?
Not usually. During winter months, most people benefit more from lymphatic drainage, myofascial release, neuromuscular therapy, and gentle nervous system regulation. In my practice, deep tissue may still be used, but it is rarely the starting point during colder months.
When should I seek support beyond massage?
If fatigue, mood changes, or isolation persist despite lifestyle changes and bodywork, or if they begin to interfere with daily life, additional professional support may be appropriate. Massage can support the process, but it should not be the only form of care when symptoms continue.
What is the most important thing to remember about winter self care?
Give yourself grace. Winter naturally asks the body to slow down. Listening to your body and supporting your nervous system is not selfish. In my experience, people feel better when they stop pushing and start responding to what their body is actually asking for.
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About The Author

Denise Leslie is a powerhouse mother, entrepreneur, and advocate for pain-free living. With a passion for healing and promoting health and wellness, As a dedicated therapist, Denise is committed to empowering others on their journey to optimal well-being. She understands the importance of community support and never stops serving those around her.