When Winter Slows Us Down: Mindful Ways to Support Well-Being at Work
By Diana Campbell, Employment & Training Services Lead
Shorter days, colder weather, and packed schedules can quietly take a toll on mood and energy during the winter months. While some people experience significant seasonal depression, many others simply feel more tired, disconnected, or irritable at work. The good news: small, intentional practices can help restore balance—without disrupting the workday.
Normalize the Experience
“Winter Blues” are common. Creating a culture where it’s okay to acknowledge lower energy or mood helps reduce isolation and stigma. Leaders can model this by naming seasonal challenges and encouraging flexibility where possible.
Build Mindful Pauses into the Day
Mindfulness doesn’t require a long meditation session. A few conscious breaths before meetings, a brief body scan at your desk, or a moment of silence between tasks can help reset the nervous system and improve focus.
Prioritize Light and Movement
Exposure to natural light—especially in the morning—can boost mood and alertness. Encourage walking meetings, short stretch breaks, or simply stepping outside for five minutes when possible.
Support Connection, Not Just Productivity
Winter can feel isolating. Simple check-ins, shared breaks, or team rituals can strengthen connection and morale. Feeling seen and supported is a powerful antidote to seasonal disengagement.
Encourage Self-Compassion
Mindfulness includes noticing without judgment. Remind employees that winter is a slower season for many, and that adjusting expectations can be a healthy, sustainable choice—not a failure. By weaving mindfulness, flexibility, and compassion into the workday, organizations can help employees navigate the winter months with greater resilience—and emerge into spring feeling steadier and more supported.
These short practices are designed to fit into your day—no special tools, experience, or extra time required.
The 3-Breath Reset (1 minute)
When you feel rushed or overwhelmed, pause and take three slow breaths:
Inhale through your nose
Exhale fully through your mouth This can help calm your body and reset your focus before moving on.
Energy Check-In (30–60 seconds)
Take a quiet moment to ask yourself, “where is my energy right now?” No fixing or judging—just noticing. Awareness alone can help you pace your day more sustainably.
Desk Grounding Practice (2 minutes)
If your mind feels scattered:
Place both feet on the floor
Notice 3 physical sensations (your feet, the chair, your breath)
Notice 2 sounds around you This can help you feel more present and steady.
4. Light & Movement Break (5 minutes)
When possible, step away from your screen:
Stretch your arms, neck, or shoulders • Walk to a window or outside
Let your eyes rest on natural light Even brief movement can boost energy and mood.
5. End-of-Day Reset (1 minute)
Before logging off, reflect on one question: “What’s one thing I handled well or completed today?” This helps create a sense of closure and self-compassion, especially during demanding seasons.