Niamh Walsh
Trustee, Chronic Pain Ireland
For many living with chronic pain, cold weather increases stiffness, fatigue and isolation. With the right tools, people can protect their wellbeing and avoid worsening symptoms.
Winter presents challenges for the one in three people in Ireland living with chronic pain. Shorter days affect sleep, mood and energy — factors closely linked to how strongly pain is experienced. When stress, isolation or exhaustion rise, symptoms often become harder to manage.
Protecting physical and mental wellbeing
For many, the instinct is to “hibernate”, retreating indoors and reducing activity. Yet, long periods of inactivity can intensify pain rather than ease it. Gentle, consistent movement — short walks, stretching and pacing daily tasks — helps keep joints mobile and supports overall wellbeing. Small, achievable steps are more effective than trying to power through or stopping activity altogether.
Mental wellbeing is equally important since chronic pain affects it more than the body, and influences thought patterns, emotional balance and confidence. Winter can deepen feelings of loneliness or low mood, so it’s essential to stay connected. Speaking with family, friends or peer-support groups can make a difference. Techniques such as breathing exercises, grounding or guided relaxation can help calm the nervous system and reduce the stress-pain cycle.
.Winter can deepen feelings of loneliness or low mood, so it’s essential to stay connected
Self-management tools
Self-management strategies in getting through winter include maintaining regular routines and sleep patterns; using heat safely to ease stiffness; pacing activities and taking scheduled breaks; preparing for busy or stressful periods in advance; and staying hydrated and nourished.
Digital supports (eg. podcasts, online workshops or short guided exercises) can also be helpful on difficult days.
Chronic pain is a long-term condition that changes daily. No one should feel they have to manage it alone, especially during winter when challenges increase. Reaching out for support, whether through healthcare providers, community organisations or charities such as Chronic Pain Ireland, can provide reassurance, practical tools and a sense of connection.
With the right supports and a compassionate approach to self-care, winter doesn’t have to mean withdrawal or worsening symptoms. People living with chronic pain can maintain mobility, preserve wellbeing and stay engaged in life — even in the coldest months of the year.
