January can be challenging—short, cold days, lingering holiday stress, and the pressure of a new year. But for many, these challenges go beyond simple winter blues. When unresolved trauma quietly weaves itself into your everyday life, it often shows up in your body before you notice it in your mind. That’s because trauma isn’t just a memory in your head; it can be stored in your body, resurfacing as physical symptoms such as fatigue, pain, or other health issues.
Why the Body Keeps Score
“The body keeps score” refers to how past emotional wounds can leave physical imprints. Stress might cause headaches or stomach trouble, but trauma can run even deeper, impacting your energy levels, weight, and immune system. Some people find themselves losing weight rapidly, for instance, simply because they lack the energy to cook or eat—especially when they feel they only have the capacity to care for their child’s needs, not their own.
When your body is in a constant state of fight-or-flight, it prioritizes what feels most urgent. Unfortunately, that can mean neglecting your basic survival tasks if you’re too focused on someone else’s well-being.
Seasonal Affective Disorder and Winter Triggers
For those prone to Seasonal Affective Disorder (SAD), the winter months can intensify existing emotional or physical stress. Shorter days can impact mood, disrupt sleep, and heighten feelings of lethargy. Even if you’re using a sunlamp or intentionally seeking daylight—like stepping outside in freezing temperatures to soak up a bit of sunshine—unresolved trauma can amplify these winter blues.
But the lack of sunlight isn’t the only factor affecting your body—deep-seated emotional pain can magnify any physical symptoms. Your body may respond to stressors more acutely, making January feel heavier than usual.
Unexplained Pain: Listening to Your Body’s Clues
Sometimes, an ache persists no matter how many physical remedies you try. That’s often a sign to look beyond typical fixes and consider the deeper story your body might be telling you. One person, for example, realized their constant back pain was linked to past physical abuse—no amount of massage or painkillers brought relief until they acknowledged the traumatic memory fueling the tension.
Stored trauma can linger until it’s recognized and processed. The body doesn’t forget unresolved experiences, which can resurface when stressed, run-down, or triggered by certain seasons and situations.
A Daily Self-Care Routine: Small Moments, Big Impact
Adding a “routine” might feel overwhelming when your schedule is packed. But think of these small steps like gentle nudges, reminding your body (and mind) that you’re paying attention. Here’s a sample routine you could try:
- Morning Grounding (2–5 minutes)
- Before making breakfast or checking your phone, sit in a comfortable spot.
- Close your eyes, take three deep breaths, and mentally scan your body from head to toe.
- Notice any tension—like tight shoulders or a clenched jaw—and breathe into those areas.
- Optional: Whisper a short prayer or affirmation: “Lord, help me carry whatever I’m feeling today.”
- Midday Check-In (1 minute)
- Set a reminder on your phone for midday (lunchtime or a short break).
- Stand up, stretch your arms overhead, and roll your shoulders.
- Ask yourself, “Have I eaten or drunk enough water today?” If not, take a moment to do so.
- Evening Unwind (5 minutes)
- Find a quiet corner after dinner (or once your child is settled).
- Practice Body Scan Breathing: Inhale slowly, exhale and let your thoughts drift to each part of your body. If you feel tightness—say, in your lower back—ask if an emotion or memory is attached.
- Jot down a quick note in a journal: “Today, my back felt tense when I remembered [x].”
- End with gratitude or a short prayer: “Thank God for seeing me through another day.”
- Rest Without Guilt
- If you can, go to bed 15 minutes earlier. Remember that rest is essential—even Jesus took time away from the crowds to recharge (Mark 1:35).
These small, consistent acts can have a big effect over time. They tell your body, “I’m here and listening.”
Simple Somatic Practices for Overwhelm
Even with an essential self-care routine, you may need extra support when overwhelming strikes:
- Body Scan Breathing
- Inhale deeply, exhale slowly, and mentally note each part of your body. If you detect tightness in your jaw, visualize sending breath and relaxation to that spot.
- Ask: “What emotion might be here?”
- Environment Shift
- Moving to another room or stepping outside can reset your nervous system. Fresh air and natural light can help ground you in the present moment.
- Gentle Movement
- Trauma can keep you stuck in fight-or-flight. Gentle yoga stretches, or a slow walk can release built-up tension, easing both body and mind.
- Mindful Distraction
- If pure breathwork feels overwhelming, try a guided meditation or soothing music. Let an external voice or gentle sounds redirect you from spiraling thoughts.
- Faith, Rest, and Following Jesus’ Example
For many, faith is a cornerstone of healing. Scripture shows Jesus taking time away to rest and pray:
“Very early in the morning, while it was still dark, Jesus got up, left the house, and went off to a solitary place, where He prayed.” (Mark 1:35)
If the Son of God needed solitude, there’s no shame in stepping back to nurture your own weary body and spirit. Even a simple prayer—“Lord, help me carry this pain”—can shift your posture from overwhelm to surrender. Journaling with God, reading a short devotion, or meditating on a comforting verse reminds us that our physical bodies are part of God’s creation, worthy of rest and gentle care.
Next Steps & Encouragement
The cold, dark month of January can magnify the physical manifestations of unresolved trauma. But noticing these signs is a crucial first step toward healing. You do not have to tackle this alone—reach out to a trusted friend, counselor, or faith leader if you feel overwhelmed.
Remember that healing isn’t an overnight event; every mindful moment—whether through breathwork, prayer, or rest—moves you closer to wholeness. Your body isn’t betraying you; it’s speaking to you. Permit yourself to listen and offer it the care it needs to heal.
Call to Action
As you navigate this winter season:
- Comment Below: Share one physical symptom you’ve been dealing with or a small step you’ll take to address it.
- Try the Self-Care Routine Above: Commit to at least one of the steps (morning grounding, midday check-in, or evening unwind) for a week. Observe how your body responds over time.
You don’t have to push through pain alone. Honoring your body’s messages and leaning into the healing it’s asking for can bring hope, relief, and rest.
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