Sensory Differences and the Change to Winter
Boy warmly dressed on a cold, dark winter’s evening
As the seasons shift and the days grow shorter, many people look forward to cosy nights, warm drinks, and festive lights. But for individuals with sensory processing differences, the transition to winter can bring unique challenges.
Changes in temperature, lighting, textures, and daily routines can all impact how someone experiences the world. For some, winter can feel soothing and grounding - for others, it can be overwhelming and physically uncomfortable. Understanding how sensory differences interact with the environment helps us create a more supportive and inclusive approach to seasonal living.
How Weather and Environment Affect the Senses
Sensory processing refers to how our brains receive and interpret information from our senses — including touch, sound, sight, movement, and internal sensations. When these systems process information differently, seasonal changes can have a noticeable effect.
Here are some common sensory challenges associated with winter:
1. Temperature Sensitivity
Cold weather can be particularly uncomfortable for individuals who are sensitive to tactile or temperature input. The feeling of cold air on skin, wet clothing, or the weight of winter layers can be distressing.
Conversely, those who are under-responsive to temperature may not feel the cold as intensely, which can lead to safety concerns, such as not wearing warm enough clothing.
2. Light and Visual Changes
Shorter days and reduced natural light can impact mood and alertness, while the sudden brightness of artificial lighting or flashing Christmas decorations can be overstimulating. For some, glare from low winter sunlight can also be visually uncomfortable.
3. Environmental Noise
Heaters, fans, and holiday crowds create new layers of background noise. For someone with sound sensitivities, this can increase stress and fatigue.
4. Changes in Routines and Energy Levels
Seasonal routines shift — from more indoor activities to social events and changes in schedules. For individuals who rely on predictability, these adjustments can cause dysregulation or anxiety.
Practical Strategies for a Sensory-Friendly Winter
Supporting yourself or others through seasonal change begins with awareness and preparation.
1. Dress for Comfort, Not Just Warmth
Choose clothing made from soft, breathable materials. Seamless socks, tag-free tops, or layering lighter pieces can help regulate temperature without discomfort.
2. Manage Lighting Mindfully
Use warm, dimmable lighting where possible. Consider natural daylight lamps for darker mornings and limit exposure to flickering or flashing lights.
3. Create Predictability and Calm
Build a consistent daily rhythm, especially during periods of festive activity. Visual schedules or sensory breaks can help regulate energy levels.
4. Engage in Grounding Sensory Input
Gentle movement, deep pressure, and comforting scents (such as lavender or vanilla) can help balance sensory experiences during colder months.
5. Plan for Outdoor Transitions
Allow extra time to adjust to the temperature difference when moving between indoors and outdoors. Warm drinks, gloves, and scarves can make transitions smoother for those sensitive to cold air.
Supporting Sensory Wellbeing Year-Round
Sensory processing differences don’t pause for the seasons — but with understanding and the right strategies, winter can become a calmer, more comfortable experience. Whether for yourself, your family, or your organisation, recognising how the environment interacts with sensory needs is key to wellbeing and inclusion.
If you’d like to learn more about how to support yourself or others through environmental changes, my Sensory Screening and Coaching Service can help you understand these differences and create tailored strategies that work.
Together, we can help you find balance — no matter the season.
