Permission to Rest
Welcome to Winter
In East Asian medicine, we talk a lot about the seasons and about using them as a guide. It’s a tradition that is rooted in observations of nature and in the awareness that we are a part of nature. In the west, we often talk about ourselves as separate from nature – we make time to “go be in nature” or “observe nature” and forget that we’re actually part of this larger system. Shifting our view and seeing ourselves as participant rather than observer can help us better understand what’s going on in our bodies, and how best to adjust for optimal health and well-being.
Right now, we can see there’s a lot of hunkering down and resting happening. And odds are, you’re probably not doing as much of that as is ideal! Winter is a season of preservation and restoration, not a time to push or power through. It is the most Yin time of year - quiet, dark, and inward-facing. This is the time when we see nature really slow down: plants and trees tuck in to weather the cold, and animals are less active, conserving their resources. Animals ourselves, we humans are meant to do the same.
Winter - Bundle Up, Hunker Down, and Rest
Winter is associated with our deepest reserves of energy, which in Chinese medicine are stored in the Kidney system. These reserves support vitality, fertility, healthy aging, strong immunity, and our ability to manage stress over time. What we nourish or deplete during winter directly affects how much energy we have available when growth and activity increase in spring.
The deeper significance of winter lies in its invitation to rest, reflect, and rebuild. Culturally, we often don’t realize there’s a need for this seasonal adjustment, so most of us try to push through and operate at full speed throughout the winter. From a Chinese medicine perspective, this constant output can quietly drain the body’s reserves. The consequences often don’t appear immediately, but may show up later as fatigue, burnout, frequent illness, hormone imbalance, mood changes, or feeling “behind” as spring begins. Winter isn’t about stopping altogether, but it is about doing less, with greater intention.
The first time I was exposed to this concept in acupuncture school, I remember being relieved to learn that we don’t have to run at the same pace all year. I always felt so tired and drained in the winter and thought there was something wrong with me. Learning that that need to slow down was actually an appropriate response to the season felt like such a gift. If you’re not up for late nights and a lot of socializing this time of year, you’re not a humbug – you’re just syncing up to the season! Intentionally creating more space in your schedule this time of year gives you and your poor frazzled nervous system a chance to settle down, supporting deep restoration and recovery.
Caring for Yourself in Winter
To better align with this season, it helps to shift our daily habits inward. Prioritize sleep and rest. Take advantage of the early sunset and get to bed early. Even if you don’t feel that tired, try putting the phone away, snuggling under the covers, and rediscovering the magic of a (gasp!) paper book. Start early, ease into sleep, and get as many hours of rest as you can. When you’re awake, stay active, but choose gentler forms of movement, like walking, stretching, tai chi, or restorative yoga, rather than intense or exhausting workouts. Keep your body warm, with particular care given to your feet, low back, and neck, which are more vulnerable to cold during this time. Try wearing a scarf even when inside – you’ll be amazed by how much warmer you’ll feel!
When choosing food, focus on warm, cooked, and nourishing meals that are easy to digest. Soups, stews, bone broth, congee, roasted vegetables, and slow-cooked foods are ideal. Root vegetables, winter squash, dark leafy greens, beans, lentils, walnuts, black sesame seeds, and sea vegetables help build strength and stability. Warming spices such as ginger, cinnamon, fennel, and cloves gently support circulation and digestion. Skip cold foods, like raw veggies, smoothies, and iced drinks, as they require more energy to process during this season.
Winter is also a powerful time for emotional and mental nourishment. Quiet reflection, journaling, meditation, reading, and unstructured rest support the inward movement of this season. By thinking of winter as a time to conserve and replenish (and actually taking the time to rest!), we lay a strong foundation so that when spring arrives in early February, growth feels natural, energized, and sustainable.