As the year draws to a close, there’s a lesson waiting for us in the natural world—one that many of us overlook. In winter, nature slows down. Trees let go of their leaves, animals hibernate, and even the rhythm of daylight urges a gentler pace.
Yet we, as humans, often resist this flow. Women, in particular, feel the pressure to keep up with life at full speed, carrying the weight of endless to-do lists, commitments, and expectations. For those navigating menopause, this time of year can feel even more overwhelming. Stress levels often peak, amplifying symptoms like mood swings, insomnia, and even physical discomfort.
It’s worth asking: why do we push ourselves sooooo hard?
The Winter Rhythm: Why Our Bodies Need Rest
Our bodies, much like the natural world, operate on cycles. Winter invites us to slow down, reflect, and recharge, but our modern lives often ignore this seasonal rhythm. The darker nights and shorter days aren’t an inconvenience—they’re a signal for us to rest.
When we force ourselves to sprint through winter as if it were summer, the effects can be detrimental, particularly for women in menopause. Stress doesn’t just wear us down emotionally; it directly impacts our hormones, sleep quality, and overall well-being.
The Impact of Stress on Menopause Symptoms
Stress isn’t just a mental burden—it has a direct impact on the body. During menopause, fluctuating hormone levels make us more vulnerable to the effects of stress. High cortisol (the body’s stress hormone) can exacerbate:
Hot flushes and night sweats
Mood swings and irritability
Difficulty falling or staying asleep
Weight gain, particularly around the midsection
The more we ignore our body’s need for rest and recovery, the louder these symptoms often become.
How to Embrace Rest and Self-Compassion
The good news? Nature offers us a guide to help us find balance. By syncing our lives with the slower rhythm of winter, we can reduce stress and better support our bodies through this season. Here’s how:
Slow Down Give yourself permission to step back. You don’t need to say “yes” to every invitation or meet every expectation. Prioritize what truly matters and let go of the rest.
Honor the SeasonEmbrace the coziness of winter by creating moments of rest and reflection. Curl up with a warm drink, journal your thoughts, or simply enjoy a moment of quiet.
3. Prioritize Sleep The longer nights of winter are a natural reminder to get more rest. Aim for hours of quality sleep each night. If you wake between 1–3 AM, this could signal that your liver is under stress. Reduce alcohol and focus on foods that support detoxification.
4. Nourish Your Body Shift to warming, nutrient-dense foods like soups, stews, and herbal teas. These can help ground and sustain you during the colder months.
Practice Stress-Relieving Rituals Simple rituals like deep breathing, a short walk in nature, or even a warm bath can work wonders to calm your mind and body.
Focus on Gratitude Winter may feel stark at times, but it also offers beauty and stillness. Take a moment each day to reflect on something you’re grateful for—it’s a small act that can have a big impact on your mindset.
You Deserve Rest
Remember, you are not meant to be in full bloom all year round. Like the trees that shed their leaves and the animals that hibernate, you too are allowed to rest and restore.
This winter, take a step back and listen to what your body is telling you. Allow yourself the space to breathe, slow down, and nurture your well-being. You’ll find that when you honor this season of rest, you emerge into the next one stronger, more grounded, and ready to flourish.
Please watch out for the next episode of my podcast this week: "Winter’s Wisdom: Why Menopause Needs Rest, Not Rush." Sending you's gentle hugs, Sonja
Thank you for this wonderful article that reminds us to have reasonable expectations in this time of year, since we always would like to be in full bloom all year round. But in order to be content, we must accept that our bodies are meant to be in harmony with nature, and not a step or many steps ahead😁🙈