Cold Weather, Holiday Chaos & That Extra Layer of Fatigue

As the temperature drops and fairy lights start popping up everywhere, lots of us with chronic pain and fatigue notice the same thing:

• Pain ramps up

• Fatigue feels heavier

• The pressure to be “festive” gets louder

If you’ve ever wondered, “Is it just me, or does the cold actually make this worse?” — you’re not imagining it. There’s research to back up what your body already knows.

In this post, we’ll look at:

• How cold weather and changing seasons can affect chronic pain and fatigue

• Why the run-up to the holidays can be especially draining

• Gentle, realistic ways to manage your energy and pain over the next few months

What the research says about cold weather and chronic pain

1. Winter really can make symptoms worse

Several studies have found that winter is often linked with an increase in musculoskeletal pain, especially in people with existing conditions like arthritis and other chronic pain syndromes.BioMed Central

A large review on environmental factors in fibromyalgia found that:

• Cold temperatures tend to increase stiffness and pain

• Seasonal changes and shifts in barometric pressure can also make symptoms flare for some peopleClinical and Experimental Rheumatology

So when your joints, muscles or nerves complain more as the temperature drops, that’s not “in your head” – it’s part of how your body is re

sponding to the environment.

2. Weather changes (not just temperature) matter

It’s not only about how cold it is – it’s also about humidity, wind and air pressure.

• Research on osteoarthritis and other chronic pain conditions has found links between low barometric pressure / high humidity and increased pain, while colder temperatures are often associated with worse joint symptoms.Taylor & Francis Online+1

• A large UK study (over 13,000 people) reported more joint pain on days that were windy, humid and low-pressure – very “classic winter” weather.Nuffield Health

So the “storm is coming, I can feel it in my joints” joke? There’s actually a scientific basis for that.

3. Fibromyalgia, temperature and flares

For people with fibromyalgia, temperature seems to be particularly important:

• Recent work suggests many people with fibro have symptom flares when the weather changes, especially with shifts in temperature.Swing Care

• A 2024 review found that cold tends to increase pain and stiffness, and changes in barometric pressure can make pain and stress worse in some people with fibro.Clinical and Experimental Rheumatology

Again, the pattern of “colder days = more pain, more fatigue, more brain fog” fits what researchers are seeing too.

4. Less sunlight, less vitamin D, more pain

In winter, we naturally get less sunlight, which means lower vitamin D for many people – especially in places like the UK.

Vitamin D plays a role in bone health and muscle function, and low levels have been linked to increased musculoskeletal pain in some chronic pain populations.ptcoa.com

It’s not the only driver of symptoms, but it can be one piece of the puzzle.

5. Seasonal mood changes + pain = extra fatigue

The shorter days and darker mornings can also trigger or worsen Seasonal Affective Disorder (SAD) in some people. Studies have found SAD and sub-clinical seasonal mood changes are more common in people with chronic pain.Medical Independent

Low mood, poorer sleep and higher pain feed into each other, and the result can be:

• Heavier fatigue

• Lower motivation

• Feeling “emotionally sore” as well as physically sore

You’re not just tired — your nervous system, mood and body are all doing a lot of extra work in winter.

Why the holidays can feel like a flare waiting to happen

On top of the weather and lack of light, the festive season piles on:

• Extra social demands

• Sensory overload (noise, lights, crowds, travel)

• Changes in routine, sleep and food

• Pressure to be “on”, cheerful and available

Health organisations and clinicians who work with chronic illness and fatigue consistently highlight that holidays increase the risk of overexertion, payback and flare-ups if we aren’t able to pace. Open Medicine Foundation Canada+2Progressive Edge Physical Therapy+2

So if you dread this time of year as much as you love it, you’re not alone.

Gentle ways to manage pain and fatigue in cold weather

You don’t have to do all of these. Think of them as a menu: choose what feels possible, adapt what you need, and leave the rest.

1. Create a “winter body comfort plan”

Aim: keep your body as warm, supported and comfortable as possible.

Ideas to include:

• Layer up smartly: thermal base layers, warm socks, fingerless gloves, scarves you can wear indoors.

• Local warmth: heat packs, hot water bottles, microwave wheat bags on key pain spots (back, hips, shoulders, abdomen).

• Warmth rituals: a warm drink and a blanket before bed, or a gentle stretching routine under a heated blanket in the morning.

• House zones: try to keep at least one room as a consistently warm “rest nest” where you can retreat when a flare hits.

If you’re heat-sensitive, you can still aim for “comfort” rather than “toasty” – soft layers, warm but well-ventilated rooms, and gentle warming instead of blasting heat.

2. Practice “holiday pacing” instead of “holiday pushing”

Think of your energy like a limited budget.

Some research on chronic fatigue and ME/CFS highlights pacing as a core strategy through the holidays – breaking tasks into smaller chunks with intentional rest between activities. Progressive Edge Physical Therapy+1

Try:

• Break everything down

  • Instead of “prepare Christmas / holiday dinner”, split into:

    • Day 1: write list

    • Day 2: order groceries online

    • Day 3: prep veg sitting down

    • Day 4: cook only the essentials

• Schedule rest as if it’s an appointment

  • Put rest blocks in your calendar before you add any events.

• Use the “one big thing, one small thing” rule

  • One main activity (shopping, visit, Zoom call) + one tiny task (wrap two gifts) + rest. That’s a full day.

3. Pre-decide your boundaries

Boundaries protect your body and your future self.

Ideas you can borrow or adapt:

• “I’ll only go to events where I can sit, leave early and have access to quiet space.”

• “I don’t host this year, but I’m happy to bring a dessert / side dish.”

• “I’m doing one in-person event a week. Everything else will be phone calls or skipped.”

Holiday guidance from chronic illness clinicians emphasises things like learning to say no, delegating, and reducing obligations to avoid collapse and flare.Harvard Health+1

You’re allowed to choose less so you can experience more of what actually matters.

4. Build in movement – the gentle, realistic kind

Cold weather makes muscles and joints stiffer, which can increase pain – but being completely still can make things worse long term. PRC Alliance Pain Relief Centers+1

Think micro-movement, not gym sessions:

• Gentle range-of-motion exercises in bed or on the sofa

• Chair stretches between TV episodes

• A 5-minute walk indoors or along your street when it’s safe and possible

• Rolling your ankles, wrists and shoulders while you’re under a blanket

If you’re severely fatigued, this might just be tiny, slow, supported movements with lots of rest. That still counts.

5. Light, mood and sleep support

Because winter and chronic pain are both linked with changes in mood and sleep, small supports can help: Medical Independent+1

• Daylight doses: If you can, sit near a window or go outside for a few minutes during daylight hours.

• Evening wind-down: A simple routine — dimmer lights, warm drink, screen-off time — to protect your sleep as much as possible.

• Check in on mood: If you notice your mood dipping for weeks, talk to your GP or another professional about SAD and depression support options.

You’re not failing if you need help. Winter is a heavier season for a lot of nervous systems.

6. Talk to your doctor about winter extras

Depending on your situation, it may be worth discussing with your healthcare team:

• Vitamin D testing and supplementation, especially if you rarely get sunlight or cover up a lot.ptcoa.com

• Medication timing adjustments (for pain, sleep or mood) over the winter period.

• Physio / OT / pain clinic input: some pain services recognise seasonal fluctuations and can support you to adapt.

Always check with a professional before starting new supplements or changing medication.

7. Make the holidays more accessible for you

Ask yourself: What would a kinder version of the holidays look like for my body and brain? Then see where you can gently shift things towards that.

Some ideas:

• Shorter visits instead of all-day gatherings

• Online hangouts when travel is too much

• Accessible traditions: matching pyjamas, movie nights, crafts you can do from bed, or a “cosy breakfast” instead of a huge dinner

• Gift swaps that reduce pressure (e.g. Secret Santa, digital gifts, charity donations)

Health and patient organisations emphasise planning ahead, delegating and redefining traditions so chronic illness is taken into account – not treated as an afterthought.Patient+2Open Medicine Foundation Canada+2