Five ways to look after yourself as winter approaches

Overview

Five practical tips from the original NHS article help readers maintain mental wellbeing as winter approaches, with a focus on daylight, activity, self-kindness, social connection and simple pleasures. Author: NHS.

Key insights

• Make the most of daylight by stepping outdoors or sitting near windows to regulate the body clock.
• Keep moving through regular physical activity to reduce stress and improve mood.
• Be kind to yourself by adjusting daily expectations and celebrating small wins.
• Stay connected with friends and family to support mental wellbeing.
• Enjoy life’s simple pleasures and hobbies to sustain mood during longer evenings.

Overview

The article addresses the seasonal shift that autumn and winter bring, highlighting how reduced daylight and harsher weather can weigh on mental health. It presents five actionable strategies designed to ease the transition and preserve wellbeing throughout the darker months. These tips combine behavioral science with practical daily habits, offering readers concrete ways to adapt rather than force a positive outlook. The guidance emphasizes balanced self-care, social connection, physical activity and engagement with enjoyable activities as buffers against winter mood dips.

1. Make the most of the daylight

Natural light is a key regulator of the circadian system, which influences sleep quality, alertness and overall mood. As evenings grow darker earlier, sleep patterns can become unsettled. The article suggests intentionally increasing exposure to daylight by taking a lunchtime outdoor walk, a brief outdoor break, or a quick stroll to benefit from natural light and a sense of refreshment. If leaving the building isn’t feasible, sitting by a window or focusing on greenery can provide a perceived shift in perspective and help stabilize energy and mood. These practices align with research on light and circadian rhythm and their effects on mental wellbeing.

2. Keep moving

Exercise offers mood-enhancing benefits beyond physical fitness, including reductions in stress and improvements in mental health. The piece encourages regular, accessible activity rather than all-or-nothing workouts, suggesting options such as walking, gym sessions, or even simple moves around the home. Seasonal activities—like walking to view Halloween decorations or lights—can merge physical activity with enjoyable experiences, reinforcing adherence by pairing movement with pleasant stimuli rather than viewing exercise as a burden.

Incorporating movement into daily routines helps counter winter lethargy and supports sleep regulation, which in turn affects daytime mood and functioning.

3. Be kind to yourself

The article acknowledges that winter can disrupt daily accomplishment expectations due to reduced daylight and weather challenges. It recommends practicing self-compassion, recognizing what has been achieved and celebrating small wins. The idea is to reduce self-criticism and cultivate a kinder internal narrative, which is associated with better mental wellbeing. Scheduling one enjoyable activity daily and accepting slower days can prevent the seasonal dip from becoming a fixed pattern of decreased motivation.

Self-compassion strategies are supported by research linking compassionate self-relief to improved mood and resilience during challenging periods.

4. Stay connected to others

Social connections are highlighted as a critical factor for mental health, especially when the weather discourages socializing. The article encourages carving out time for conversations with friends or family, noting that even brief chats about films or books can strengthen wellbeing. Maintaining meaningful relationships provides emotional support and helps mitigate feelings of isolation during the darker months.

5. Enjoy life’s simple pleasures

Engagement in rewarding activities—such as reading, cooking, listening to music, or returning to a hobby—contributes to mood improvement, particularly when motivation dips. Behavioral activation research cited in the article suggests that reconnecting with meaningful activities can lift mood during low-energy periods. Planning a daily fun activity, however big or small, can help ease the winter gloom. The piece also suggests at-home options, like duvet days watching box sets, to balance outdoor opportunities with indoor comfort.

Looking ahead, the article reframes winter as a time to practice small, sustainable steps rather than forcing radiant optimism. If persistent low mood or appetite changes occur, it advises seeking NHS support and emphasizes that self-care is not a substitute for professional care when needed.

Looking ahead

The shortest day of the year is approaching, after which evenings gradually brighten. The piece closes with a reminder that winter wellbeing does not require constant positivity, but rather the cultivation of small, reliable supports and connections to weather the darker season. It underscores the value of seeking help for persistent symptoms and highlights that care should be shared, not undertaken alone.