Got the Winter Blues? Try These 13 Traditional Chinese Medicine Holistic Wellbeing Tips, to Gently Support Your Energetic Balance, in Alignment with the Season*
- Reiki Ema
- Jan 12
- 12 min read
Now the holidays are over and we’re still in the midst of winter, it’s easy to start to feel a bit less shiny, and “ho ho ho!”
Maybe, like many people, you've been powering through the festive season, fuelled by pies, spicy mulled drinks, and jolly holly-ness. But then, once the decorations come down and the gingerbread house is no more than a pile of crumbs and a distant memory, folks can start feeling a slump in energy.
Unless you’ve been keeping a healthy energy balance, chances are that you’re experiencing something like a humongous sugar crash, after a month-long drip-feed of rich, delicious treats! That crash can leave us vulnerable to low mood and lethargy—if you’re not careful, it can start to put a negative slant on your outlook, and cloud your perspective. And that's not the best way to start a New Year, for anyone!
Blue Monday
In about a week (from the date of publishing this) it will be "Blue Monday".
This was originally a marketing campaign by UK Company Sky Travel, who used a “scientific” calculation to determine the most depressing day of the year! This was based on factors like weather conditions, level of debt and many more. As a concept, it’s since been written off as “pseudoscience,” and even decried by the scientist who came up with it. But it’s definitely something that companies in the UK still use widely in their marketing!
The Energetics of Winter
Whatever your opinion on the idea of Blue Monday itself, from a practical (as well as energetic) perspective, it does reflect an aspect of the Winter season.
There can definitely be a sense of wanting to take cover and hide away from the world at this time of year (in the Northern Hemisphere). You might think of it as that feeling of just wanting to curl up into a little ball, while outside is in sub-zero temperatures, snow, sleet, and razor-sharp winds. Or maybe it's more of a sense of depletion, and wishing you could just curl up under your duvet and hibernate, instead of getting up to go to work, or "doing" thing. After all the outwards-facing energy of the socialization and generosity of the festive season, it’s completely understandable that our energy levels, bank balances, immune systems and plain old zest for life might be flagging a bit! Especially when the fresh energy of "New Year/New Beginnings" energy is losing momentum.
In Traditional Chinese Medicine, winter’s energetic qualities are described in terms of the "Water" Element: it's downwards-moving - finding the lowest point, and letting ourselves be supported by our surroundings. Not even using the energy it would take to hold ourselves up - conserving, resting, not resisting and definitely not doing or being productive!
This is the opposite of the Summer’s "Fire" Element energy - which is all about moving outwards, connecting, expanding and doing. Aside from the fact that there's always a tiny bit of the opposite energetic qualities, when an energy reaches its peak (Winter being the peak of Yin energy and Summer being the peak of Yang), for balance and survival. Winter is a season where all of nature stops, resting and conserving, using the bare minimum of energy that's necessary for survival.
Animals who haven’t migrated will often hibernate to conserve and replenish energy.
Many trees become dormant, having shed their leaves during autumn, sending their life and energy down into their roots, beneath the earth,
The dormant trees can appear to almost be dying, even though they’re actually only resting. They need to do this to survive, and make it through to Springtime. When Spring comes around, the "Wood" element energy steps into the forefront, and encourages us (and all of nature) to push back up and begin the growing cycle again. We can only do this effectively, if we have conserved enough energy during Winter by resting and slowing down.
Why Winter’s Water Energy is so important, at this point in history
Living in this 24/7, 365 world of “always on-ness,” it’s incredibly easy for us to get caught up in outwards-facing energy patterns, without taking the time to properly rest and nourish ourselves with quiet and reflection.
This means that our sympathetic nervous system (responsible for emergency survival—”fight or flight”) can be over-active, and increasingly easily triggered. This has some very bad consequences for the body’s ability to repair and be healthy; and takes its toll on our mental health too.
When you honour Winter’s energy by taking time to turn within and listen to your physical, mental and emotional need for rest, you are putting yourself in a great position for the new growing cycle when Spring arrives!
If there’s something preventing you from taking time to slow down and rest (as I used to struggle with, myself) there’s a great piece of advice I once received from Red School Menstruality Mentor Jane Watson, which is to find a small, meaningful gesture to honour Winter's energy. Just taking 5 minutes to do something small and symbolic to you, can have a really positive impact on your wellness on all levels, because you’re harmonizing your inner energy to align with nature. You're not ignoring what your body and inner wisdom, and all of nature is telling you - and when you acknowledge a need, no matter how tiny the gesture, your body then knows you have heard and understood the message, and is less likely to keep using symptoms to get your attention.
And this is not just apt for people who menstruate, either! Everyone needs rest, and the better you are at powering through, the more severe that need can often become - and the harder the crash!
So without further ado, here's your holistic wellbeing in Winter 101, and 13 hints and tips you can choose your favourites from, to help your everyday wellness during Wintertime.
Introducing the Water Element
The element associated with winter is Water. It associations are:
Meridians: Kidney and Bladder (pretty self-evident);
Sensory association: hearing (Winter can be quieter than other seasons);
Sound association: groaning (as in “Oh no—I can’t bear to get out of bed!!”);
Emotional association: fear (think shivering with cold, chills down the spine, frozen to the spot, and other fear imagery associated with the cold);
Colour: black or very dark blue (Yin – the dark half of the Yin/Yang symbol).
What does balance not look like in Winter?
Wintertime is the most Yin phase of the year—with its cold, dark, earthy, stark beauty. But what does this mean for us staying balanced? If there’s so much Yin, shouldn’t we try to balance it out with even more Yang energy? While this idea might seem logical, in fact it’s not as straightforward as “too much x is bad so do lots of y to counterbalance it.”
Yes, too much cold and dark isn’t good for us—but then neither is too much of anything! But the answer isn’t to negate it or literally “balance” it out with the same concentration of its opposite—apart from anything else, this would mean that Winter would have too much energy compared with the rest of the cycle!
The Traditional Chinese Medicine concept of Balance
The idea of balance within TCM isn’t about seeking perpetual homeostasis.
Rather, it’s about achieving balance within the ever-moving ebb and flow of life and its cycles.
The large-scale is mirrored in the small scale - macro reflected in the micro, and vice-versa. The earth’s cycle does have an overall balance of energy, looked at across the year as a whole. The movement from season to season is an intrinsic part of life, and is mirrored on different scales throughout nature. Without this perpetual expansion and contraction of energy across the year, there would be no movement. Movement is crucial for Qi (life energy/everything energy), and Qi is what makes everything in the universe. So no movement = no anything! And that is definitely not a good thing - even if you're so exhausted it sounds like it might be!
Moderation, then, is the order of the day—but how do we achieve that? Well, going back to the subject of modern Western-style Winter celebrations, it seems to me that we tend to go into a sort of hyper-yang phase. We embrace a very outwards-facing energy, with an emphasis on lots of parties, socializing and huge amounts of consumption over a fairly prolonged period of time. It almost feels as though there's a drive to defy or counteract the Yin qualities of the season, because the idea of "rest and digest" runs counter to the principles of perpetual growth that our current society values. Rather than providing that small drop of balance in the height of the Yin (as we see in the Yin/Yang or Tai Qi symbol), the extreme Yang of the festive season is very much at odds with the Winter season’s energy.
So then, when we hit January, it’s only natural that we might begin to feel depleted and low. The drop from the artificially high energy of the celebrations and revelry, down to the actual realities of our remaining energy and resources, is a pretty steep one!
Personally, I feel like at this time of year, a healthier and happier approach might be to accept, embody, and move through this Winter season with moderation, mindfulness and making space for quietude. We need to be in harmony with Winter, because that energy is as much a part of us as it is for the rest of nature—on all levels. By honouring that need for rest and slowness, we can choose to embody the spirit of the season, and fulfil our own inner needs for replenishment.
So in the spirit of moderation, and self-care, I’d suggest finding ways to honour the Yin of the year, by supporting our own Yin whilst keeping a kernel of Yang in there to keep the balance. After all, there can be no Yin without Yang—and vice versa (if in doubt, think of the dots in the Yin/Yang symbol).
13 practical Holistic Wellbeing tips for balancing your energy in Winter
Protect your core from the cold! This could mean adding an extra thermal layer to your daily winter wardrobe, or tying a pretty scarf around your waist. Or you might want to invest in a Haramaki (AKA Belly Blanket or Core/Kidney Warmer). These nifty cosy fabric tubes are designed to protect your Kidneys from the chilly weather, as well as feeling lovely and cosy. They can look pretty awesome as well, with lovely colours and patterns!
Take short, mindful walks. Despite the very natural draw of staying indoors where it’s warm and cosy, we do still need fresh air and movement to stay physically healthy and look after our mental health! So why not bundle up nice and warm, and go for a short mindful winter walk? Although bare trees and muddy fields may not make you gasp with delight, why not try to see whether you can connect with the beauty of the season? It’s still there—it’s just a different type of beauty. If you’re in a more urban environment with less trees, you might take a moment to enjoy the cloud patterns, the strange shadows and theatrical quality of light cast by the low sun. Even the feeling of brisk coldness that reminds you you’re a physical being can be beautiful!
Winter can be a great time to work on our mindful presence and staying in the moment—it’s hard to stay lost in thought when you’re concentrating on keeping your balance on the ice, or when there’s freezing air funnelling in through your nose and making you sneeze! Embrace the whole experience, and try not to ignore or judge the less “pleasant” bits.
Have lots of variety in your diet (local seasonal foods are best). Listen to your intuition when choosing what to eat. I’m talking felt bodily cravings rather than the appealing image of a certain dish.
Long slow-cooked dishes made without too much water are perfect for this time of year, as your body doesn’t have to work too hard to digest them. Salty-tasting and fermented foods are also good for Kidney energy—but it’s a good idea to swap out regular table salt for stronger-tasting, mineral-rich sea salt or pink Himalayan salt, rather than increasing your salt intake. Also good are flax, pumpkin and black sesame seeds, kidney beans, blue and black foods, including shiitake mushrooms, walnuts and chestnuts. Also plenty of green leafy vegetables, like cabbage and Brussels sprouts. Also try to limit your fresh fruit intake to 2–4 pieces per day (more than that can be difficult for your digestive system to handle).
Early to bed, late to rise! Avoid burning the candle at both ends, and in fact it’s ideal if you can get more sleep than at other times of the year. So in the party part of the season, it’s probably okay to compensate for late nights of revelry with the same number (or more) of early nights, relaxing and pampering, maybe a pyjama day watching box sets, or getting stuck into a creative project. If possible, avoid too much alcohol and caffeine, or give your body a good break from them between parties, if you can.
Shivasana/Yoga Nidra - or Yoga Sleep. This doesn’t have to be a huge deal—it’s something you can actually do to help get to sleep from the comfort of your own cosy bed! I found it invaluable when I was a stressed-out Civil Servant spending half my time living in hotels in London and struggling to find sleep, most nights. There are lots of free (and paid) meditation apps out there, but one I love (and am now a Teacher on), is called Insight Timer. But whatever app or site you choose to use, whatever your preference, whether it be guided meditations, chilled-out healing vibes, singing bowls, or silence and interval bells, there’s definitely something out there that’s perfect for you!
Gentle exercise like Qi Gong or Taiji (AKA Tai Chi) are always great, but in Winter, they really come into their own. This sort of exercise promotes the healthy flow of energy around and within the body (which is great for the whole body, particularly the Kidneys, since that’s where the body’s Yin and Yang are).
But gentle exercise like Qi Gong has the added benefit that it doesn’t take any physical exertion, - and as conserving energy is the thing to aim for, during Winter this is a real winner! The fact that you’ll be connecting with your own energy with mindful awareness is also extra awesome for your Kidney energy - trust me on this!
Daily “you” time for 5 minutes (or longer, if possible). Take the time to really check in with yourself, accepting whatever you find with friendliness and support. What’s it like to be you right now? What do you notice? What do you feel drawn towards or repelled by? Then, like a supportive friend, honour your needs on that particular day, bearing in mind how you are, and adapting what you’re doing to suit those needs, where you can.
Holistic bodywork or massage therapies like Shiatsu, Holistic Facial massage or
Aromatherapy massage - or even using essential oils/aromatherapy products in the bath or shower! Bodywork and massage /other touch-based therapies (like Tuina, Gua Sha and Cupping) are absolutely great for detoxifying, and connecting to the physical body, which is the most Yin aspect of ourselves! These things can help you detoxify, get your Qi moving, and get pampered—and all at the same time!
At this time of year, essential oils can be especially nourishing, especially where combined with steam (in an oil burner or in bath oils) helping soothe and open our airways, calm coughs, and ease away pains, strains and stresses.
Be selective, so that what and whom you spend your energy on (think time, money and attention) is in sync with your heart. Go with your intuition. Connect with your felt sense, and trust what you find there! Spending time with people who make you feel great will boost your energy, instead of leaving you depleted.
Do things that you love, and feel drawn to (even if you can’t explain why). Celebrate and revel in your “you-ness” through doing whatever really makes your heart sing! It could be (literally) singing, writing, drawing, crafting, baking, learning a language, designing a board-game, reading… Whatever it is, do it only for yourself, and enjoy some quality one-to-one time in your own company.
Wear layers, and dress seasonally—this is not just for your core! If your home has cold floors or draughts, wear 2 pairs of socks, or some slipper boots! I sometimes even wear a muffler indoors when it gets particularly frosty out. Staying warm is crucial to our winter wellness, and the extremities can really suffer if you don’t pay attention to their needs. No-one wants chilblains—trust me on this!!
Hydrate, hydrate, hydrate! Treat yourself to lots of lovely hot drinks throughout the day, to keep you hydrated, warm and cheered! A lovely mug of your favourite herbal tea (especially a spicy one with things like ginger and star anise) can be just the sort of little thing to cheer and warm you up when the weather’s chilly and dark.
If you enjoyed this article and would like to explore more about 5 Elements Theory and how it can relate to your wellbeing and the world around you, then you won't want to miss my online course...
Thank you for this post and the suggestions. I usually dislike winter very much. The cold. The grey skies. However, this year, I changed my perception and decided to find the beauty in the stillness. Appreciating the squirrels digging up hidden nuts; enjoying the bare trees covered in snow, creaking in the wind. I'm an avid outdoors person, so not taking long hikes has been mind-bending, but taking a few shorter walks a day has helped keep me sane. I do appreciate your videos and your InsightTimer events. They always bring me joy and peace. Sending you peace and light!