Wintering: A Gentler Way to Move Through Perimenopause and Menopause

As the days grow shorter and the weather turns colder, many of us feel an almost instinctive pull to slow down. Yet January often arrives with loud messages about new beginnings, fresh starts, and ambitious New Year’s resolutions. For women in perimenopause and menopause, this pressure to push forward can feel particularly exhausting – and sometimes completely at odds with what our bodies are asking for.

Instead of forcing ourselves into constant productivity and self-improvement, there is another option: wintering.

What is Wintering?

Wintering is the idea of aligning ourselves with the natural rhythms of the seasons. Just as nature rests and restores in winter, we too can benefit from a period of slowing down, turning inward, and conserving energy.

This doesn’t mean giving up or losing motivation. Rather, it’s about recognising that rest is not a failure – it’s a necessary phase of renewal.

For women navigating hormonal transitions, wintering can be especially supportive.

Why Wintering Matters in Perimenopause and Menopause

During perimenopause and menopause, fluctuating and declining hormones can affect:

• Energy levels

• Sleep quality

• Mood and emotional resilience

• Motivation and concentration

• Our capacity to cope with stress

  
  

If you’re feeling more tired, more sensitive, or less driven than you used to be, this is not a personal flaw. It is often a reflection of what your body is going through.

Wintering gives us permission to:

• Listen to our bodies, rather than fight them

• Reduce unnecessary stress, which can worsen symptoms like hot flushes, anxiety, and poor sleep

• Reframe rest as therapeutic, not indulgent

The Problem with New Year’s Resolutions

Traditional New Year’s resolutions tend to focus on discipline, restriction, and doing more: more exercise, more productivity, more achievement.

For many perimenopausal and menopausal women, this approach can backfire.

Setting rigid goals when your energy is already depleted can lead to:

• Feelings of failure or guilt

• Increased stress and burnout

• Abandoning healthy habits altogether

  
  

This doesn’t mean goals are off-limits – it means timing and approach matter.

Winter may not be the season for dramatic change. It may be the season for reflection, rest, and gentle intention-setting, with action coming later.

How to Practise Wintering This Season

Here are some simple, compassionate ways to embrace wintering:

1. Lower the Bar (Intentionally)

Ask yourself: What is the minimum I need to feel okay today?

This might mean fewer social commitments, simpler meals, or saying no without explanation.

2. Focus on Nourishment, Not Perfection

Instead of strict diets or fitness challenges, prioritise:

• Warm, nourishing foods

• Gentle movement (walking, stretching, yoga)

• Adequate protein and hydration to support hormone balance

  
  

3. Honour Rest and Sleep

Sleep can be disrupted during this life stage, so rest wherever you can:

• Earlier bedtimes

• Short daytime rests if needed

• Reducing evening stimulation and screen time

• Rest is productive – it supports hormonal regulation, mood, and immune health.

  
  

4. Reflect Rather Than Reinvent

Winter is an ideal time to gently ask:

• What has been draining me?

• What has been sustaining me?

• What do I want less of before I decide what I want more of?

  
  

There is no rush to have all the answers.

5. Plan for Spring Energy

If change is on your mind, think of winter as the planning phase. You might jot down ideas or intentions without pressure to act on them yet.

When energy naturally rises again – often in spring – you’ll be better resourced to follow through.

A Compassionate Reframe

Perimenopause and menopause are not times to push harder; they are invitations to relate differently to ourselves.

Wintering reminds us that slowing down is not giving up. It is an act of wisdom, self-respect, and care.

If this season feels heavy or quiet, that doesn’t mean you’re stuck. It may simply mean you are restoring.

And restoration is powerful.

A Note From Me

As a GP working closely with women in perimenopause and menopause, I see every day how hard many of you are trying to keep going at the same pace you always have. I also see the relief that comes when women realise they’re not failing – their bodies are changing, and their needs are changing with them.

I encourage my patients to think about winter not as a time to fix themselves, but as a time to listen, soften, and restore. You don’t need to have everything figured out in January. Often, the most helpful thing you can do for your hormones is to stop pushing against yourself.

— Dr Emma Morgan

At The Hormone Health Clinic, I support women through perimenopause and menopause with evidence-based care and a compassionate understanding of real life. If you’d like guidance tailored to you, I'm here to help.