The winter solstice happens to be an organic start date for renewal, rebirth, and reframe for fresh starts and new intentions coming into the new year. That often can feel a bit pressuring for people who have trauma histories so we’ll talk about ways that you can still get that renewed start, but with a more sustainable, giving yourself permission to exist sort of way. The solstice can be seen as a way to pause, conserve energy, and rest without forcing new changes.

What is the Winter Solstice? 

The winter solstice usually happens around December 21st in the Northern Hemisphere and it marks the shortest day and longest night of the year. Culturally-speaking, many traditions have used the solstice to mark a time for stillness, protection, and gratitude that life continues to grow even when it isn’t visible. Historically, it symbolizes what sustains us, endurance for the winter, and trusting that gradual change will come rather than immediate transformation.

Trauma and the Nervous System in Winter

With winter having shorter days, less daylight, and a slower pace, it can intensify the feelings of fatigue, feeling shut down, anxiety, depression, and isolation. None of these mean that you may be regressing, just that your body is responding to the reduced external stimulation. A trauma-informed approach works with your body with where it's at currently. With the winter solstice celebrating productivity and renewal, give yourself permission and acknowledgement that you do not have to earn renewal by being productive. You don’t have to be ready to make new intentions and new beginnings. Tending to your heart and trusting that light will come back gradually, literally in sunlight and figuratively in mood is a good start. 

Instead of Resolutions and Reinventions, Try This

Consider having a soft reset where you reflect on all that you need, want, and need to remove going forward.

1. Reflect Without Judgement

   • Ask yourself these questions to start with:

     1. What feels depleted lately?

     2. What have I been forcing that actually needs gentleness?

     3. What do I notice that feels uncomfortable?

2. Reduce outputs and inputs, don’t add new traits and personality changes

   • Consider removing unnecessary strain

     1. What is one obligation you can pause and step back from?

     2. What is one expectation you can lower?

     3. What is one relational boundary that you can reinforce?

3. Choose warmth and sustainability over growth

   • While growth often is full of discomfort, there can be a line where you surpass that discomfort and it becomes intolerable. Ask yourself “what helps my body feel safer, warmer, and more grounded?”

     1. It might be earlier bedtimes

     2. It might be rewatching familiar shows

     3. It might be eating heartier foods

     4. It might be limiting social activities that deplete rather than recharge

If you measure progress by how different you feel, you might end up missing the micro moments that signal big shifts. You might miss that you rest a little easier, you recover faster after being stressed, and that you choose yourself more often than before.

A Simple Practice to Try

• Dim the lights or light a candle

• Soften your gaze or close your eyes

• Place a hand on your heart and belly while feeling your belly rise and soften when breathing

• Name one thing that you’re letting go of or not forcing any longer

• Name one way that you’ll protect your energy this winter

Remember, rest is not a reward, it is a requirement. You are allowed to slow down. You are allowed to need less. You are allowed to begin again without announcing it. The light will return, you do not have to chase it.

• Sam Villarreal, MS, LPC, LCDC