How Winter Weather Affects Eating Disorder Symptoms: Understanding Seasonal Impacts on Recovery

As the days grow shorter and colder, many people experience changes in mood, energy, and appetite. But for individuals with eating disorders, seasonal shifts—especially in winter—can intensify symptoms and complicate recovery. The combination of biological, psychological, and environmental changes can create new triggers or worsen existing ones.

This post explores how winter weather affects eating disorder symptoms, why these patterns occur, and what strategies can help you stay grounded during the colder months.

Why Does Winter Make Eating Disorders More Challenging?

Winter brings several physiological and psychological changes that may interact with eating disorders in vulnerable individuals. These include:

• Reduced sunlight exposure

• Increased isolation and disrupted routines

• Temperature-related appetite changes

• Body image concerns due to layered clothing or upcoming spring pressure

• Seasonal affective disorder (SAD)

Let’s break these down.

1. Decreased Sunlight and Mood Regulation

During winter, many regions experience shorter days and longer nights, which can disrupt the body’s circadian rhythm and decrease levels of serotonin and dopamine—neurotransmitters linked to mood and appetite regulation.

How this impacts eating disorders:

• Increases vulnerability to Seasonal Affective Disorder (SAD)

• May worsen symptoms of depression or anxiety, both of which are common eating disorder comorbidities

• Can lead to increased cravings for carbohydrates as a way to self-soothe or improve mood

Research shows that individuals with eating disorders and SAD may experience heightened binge eating, restriction, or body dissatisfaction in winter months (Lam et al., 2001).

2. Changes in Routine and Structure

Winter holidays, school breaks, and weather-related disruptions can impact routines—particularly around food, sleep, and movement.

Why this matters:

• Structure is protective in recovery; disruptions can trigger relapse or emotional dysregulation

• Lack of external structure (e.g., classes, work) can lead to increased time with eating disorder thoughts

• Isolation indoors may increase exposure to social media or comparison triggers

Creating predictable routines around meals, sleep, and self-care can serve as anchors during this season.

3. Cold Temperatures and Appetite Suppression

Colder weather can have two conflicting effects on appetite:

• For some, it dampens hunger cues, leading to reduced intake—especially in those with restrictive eating patterns

• For others, the cold may increase cravings for warm, calorie-dense foods, sometimes leading to guilt or binge-restrict cycles

Additionally, individuals with low body weight or poor circulation may feel the cold more intensely, reinforcing the belief that weight gain would be “unnecessary” or “uncomfortable”—which is a distortion rooted in the disorder, not fact.

4. Layered Clothing and Body Image Avoidance

While some find relief in winter’s layered clothing, it can also reinforce avoidance behaviors related to body image, such as:

• Skipping body-checking or mirror exposure work

• Avoiding the feeling of the body in different clothing types

• Postponing emotional processing of weight changes due to external coverage

Then, when spring approaches, body distress may resurface abruptly, leading to panic, restriction, or overexercise.

5. Increased Risk of Isolation

Colder months often bring less social connection, which is a known risk factor for disordered eating behaviors. Isolation fuels:

• Rumination and negative self-talk

• Secretive eating or purging

• Increased reliance on ED behaviors for comfort or distraction

Scheduling intentional connection—even virtual—can be protective against winter-related relapse.

6. Holiday Season and Food-Centered Events

Winter often overlaps with multiple holidays that center on:

• Large meals or unfamiliar foods

• Family dynamics that may be triggering

• Pressure to appear “joyful” even when struggling

For those with bulimia or binge eating disorder, food-centric events may activate urges. For those with anorexia or ARFID, there may be fear, guilt, or overwhelm associated with social eating.

Coping Strategies for Managing ED Symptoms in Winter

1. Light Exposure

• Use a light therapy box in the morning to simulate daylight (under medical guidance)

• Get outside during daylight hours when possible

• Open blinds and sit near windows to increase natural light exposure

2. Maintain Structure

• Stick to regular meals and snacks, regardless of perceived hunger

• Set consistent sleep and wake times

• Plan daily activities or social interactions, even small ones

3. Support Emotional Regulation

• Practice mindfulness, journaling, or grounding techniques

• Recognize seasonal mood shifts and discuss them with your provider

• Adjust treatment plans to account for seasonal stressors

4. Stay Connected

• Attend support groups (online or in person)

• Check in with a recovery friend or mentor

• Schedule therapy sessions regularly—even if you're feeling “okay”

5. Challenge Avoidance

• Gently confront urges to isolate, skip meals, or delay recovery work

• Practice body image flexibility, even if you’re not wearing summer clothes

• Remember that recovery is still necessary—regardless of season

Final Thoughts

Winter can be a difficult season for anyone, but especially for those in eating disorder recovery. The good news is that understanding how the season affects your symptoms allows you to respond with compassion, structure, and support.

Recovery is not seasonal—it’s continuous. And with the right tools, you can navigate the unique challenges of winter while still moving forward in your healing.

References

• Lam, R. W., Levitan, R. D., et al. (2001). The pathophysiology of seasonal affective disorder. Journal of Psychiatry & Neuroscience, 26(5), 436–445.

• Zerwas, S. C., et al. (2014). Seasonal patterns of disordered eating and related behaviors: A longitudinal study. International Journal of Eating Disorders, 47(2), 132–140.

• Golden, N. H., & Katzman, D. K. (2020). Eating disorders in adolescents: Position paper of the Society for Adolescent Health and Medicine. Journal of Adolescent Health, 66(5), 579–586.

• Schaumberg, K., et al. (2017). The science behind the Academy for Eating Disorders’ Nine Truths. European Eating Disorders Review, 25(6), 432–450.