Staying Grounded in Winter: 5 Strategies to Reduce Relapse Risk

Winter can be a challenging season, especially for individuals in recovery. Shorter days, colder weather, and limited sunlight can amplify feelings of sadness, fatigue, or isolation. These emotional shifts—whether related to Seasonal Affective Disorder (SAD) or the more subtle “winter blues”—can increase cravings and make recovery feel harder to maintain. The good news is that with awareness and intentional strategies, you can navigate the winter season with steadiness and strength. Here are five grounding strategies to help you stay supported and resilient.

1. Bring Light into Your Day – Light therapy lamps, opening blinds, and getting outside for even a short walk can help boost mood and energy levels.
2. Stick to a Steady Routine – Consistent sleep, meals, movement, and support group schedules give your brain stability during a season that can feel unpredictable.
3. Move Your Body Daily – Exercise – gentle or rigorous – releases endorphins and reduces stress. Even 10 minutes can help.
4. Reach Out Instead of Withdrawing – Stay connected with your support network. A quick check-in with a trusted friend, sponsor, or therapist can help recalibrate your emotional balance.
5. Prepare a “Winter Coping Plan” – Include people you can call, quick coping skills, healthy distractions, and a list of your motivations for recovery. Having a plan ready makes it easier to handle tough moments.

Struggling more in winter doesn’t mean you’re failing. It simply means your mind and body need extra care during this season. By staying intentional, reaching out for support, and practicing grounding strategies, you can move through winter with resilience and hope. If you need additional support to manage the winter blues or strengthen your recovery, St. Luke’s Penn Foundation is here to help. You don’t have to navigate this season alone.