Because colder months hit differently when you live with chronic pain or chronic illness.
Winter brings a kind of stillness that many people look forward to — cozy blankets, warm drinks, slower evenings. But for Spoonies, winter can be a mixed bag. The cold can intensify pain, daylight fades faster, and energy becomes even more unpredictable.
If your body and mind feel heavier this time of year, you are not alone — and nothing is “wrong” with you. Winter simply asks more of Spoonies than it does of others.
This season is the perfect time to lean into rest, reflection, and gentle pacing. Here’s how to support yourself through the colder months with compassion and intention.
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1. Honor Your Winter Energy Levels
Winter naturally slows the body down — even in people without chronic pain. So if you feel like you have fewer spoons than usual, that isn’t weakness… it’s biology.
Cold temperatures can:
tighten muscles
increase inflammation
increase fatigue
decrease mobility
make flares harder to manage
Instead of pushing through like nothing has changed, give yourself permission to adjust your expectations.
Your body isn’t failing — it’s adapting.
Try this:
On low-energy days, choose one priority task.
On flare days, choose none. Rest becomes the task.
Celebrate every small win — even resting is a win in winter.
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2. Build a Cozy Winter Rest Ritual
Rest hits differently when it’s intentional. Creating a simple rest ritual can help your nervous system settle and your body exhale.
Ideas to try:
Warm heating pad or weighted blanket
A calming playlist
Gentle aromatherapy (lavender, eucalyptus, chamomile)
Soft journaling or gratitude reflection
A warm mug of tea, cocoa, or whatever soothes you
Tiny rituals cue your brain: “It’s safe to slow down.”
If your body is screaming for stillness… listen. Winter is the season that gives you permission.
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3. Keep a Winter Reflection Journal
Reflection is one of the most powerful tools for Spoonies because it helps you understand your energy patterns — and winter brings patterns of its own.
A journal can help you track:
what triggers winter flares
what activities drain you fastest
what brings you comfort
which routines are actually helping
how your body changes with the weather
Reflection also helps reduce guilt. You begin to see your limits not as failures… but as information.
Prompts you can use:
“Today my body needs…”
“I had energy for ___ and that’s enough.”
“What did my pain teach me today?”
“In what ways am I showing myself compassion this season?”
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4. Soften Your Schedule & Expectations
Winter is not the time to overload yourself — especially not with chronic pain or illness.
This season gives Spoonies one important lesson:
You do not have to move at the pace of the world.
Make gentle adjustments:
Say no more often
Reduce demanding commitments
Add buffer time between activities
Replace “should” with “could”
Shorten your to-do list by half
Instead of asking, “How much can I get done?”
Try asking, “What can I do without harming myself?”
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5. Stay Connected, Even Quietly
Winter can get isolating, especially when pain keeps you indoors or offline. But connection doesn’t always require energy or long conversations.
Try small, low-spoon ways to stay connected:
Send a simple “thinking of you” text
Share a cozy photo with someone you trust
Watch a movie together over video call
Join a gentle online support space
You don’t need to be “on.” Just present in tiny, comfortable ways.
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6. Create a Flare-Day Comfort Kit
Winter flares can be intense. Having a ready-to-go comfort kit keeps you from scrambling when your body says, “Nope, not today.”
Ideas to include:
Pain patches or relief creams
Your favorite journal
Soft socks or warm gloves
Snacks that don’t require prep
Water bottle
Heating pad
A calming affirmation card
Your favorite mug (“Flare Day Fuel,” anyone?)
Think of it as a hug you packed for your future self.
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7. Give Yourself Permission to Rest Without Guilt
This might be the most important winter tip of all.
Rest is not laziness.
Rest is not avoidance.
Rest is not failure.
Rest is a medical need — especially for Spoonies in winter.
You’re not behind in life; you’re taking care of yourself in a season that demands more energy than you may have.
Give yourself grace.
Give yourself softness.
Give yourself rest.
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Final Thoughts: Winter Isn’t Easy — But You Deserve Ease Within It
Winter will always be a season of shifting energy, deeper fatigue, and more flare-up days for many of us living with chronic pain. But with gentleness, pacing, and mindful rest, winter can also become a season of healing, reflection, and renewal.
Take it slow.
Honor your spoons.
And let this winter be softer than the last.
💜 You deserve that kind of peace.
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