10 Practical Tips to Beat the Winter Blues
As we head into March and the grey skies seem never-ending, it’s easy to brush off the “winter blues” as nothing more than a passing feeling. But it’s important to remember that the winter months can affect our mental health in different ways. Conditions like Seasonal Affective Disorder (SAD) are more common than many people realise, affecting an estimated 1 in 15 people in the UK each year. Shorter days, limited sunlight and colder weather can all influence our mood and energy levels. If the darker season has been weighing on you, you’re not alone — and there are simple steps you can take to start feeling brighter.
- Boost Your Vitamin D
In winter, we get less sunlight, which means our bodies produce less vitamin D. While it’s best known for supporting our immune system and keeping our bones and muscles strong, it also plays a role in brain health. Low vitamin D levels have been linked to low mood, which may be one reason some people feel more tired, flat or unmotivated during the darker months. Over-the-counter supplements or foods like oily fish may help support healthy levels.
- Eating & Nutrition
While Christmas is a time of indulgence and enjoyment, the new year is often associated with dieting and drastic overhauls. In a world full of “quick fixes,” gradual and achievable changes are far more sustainable. Focus on a balanced diet that includes high-fibre foods and lean protein sources. Steady nourishment helps stabilise energy levels, supports gut health and can improve overall wellbeing.
- Exercise
Physical activity is a powerful way to boost mood, mental health and physical wellbeing. Even gentle movement — such as walking, stretching or home workouts — can make a difference.
- Coping with Financial Stress
Reduce financial anxiety by taking small, practical steps such as setting a simple budget, prioritising essentials or seeking free advice and support. Breaking money worries into manageable actions can make them feel far less overwhelming.
- Alcohol & Caffeine Intake
Higher alcohol and caffeine intake is linked to increased anxiety and lower mood. Initiatives like ‘Dry January’ can help reset habits and support mental clarity. If complete abstinence feels too extreme, try alternating with non-alcoholic or decaffeinated options. Be kind to yourself and focus on progress, not perfection.
- Grounding & Relaxation
Build short grounding moments into your day — take five slow breaths before a meeting, stretch, or step outside for fresh air. These practices may sound simple, but small, consistent “check-ins” help calm the nervous system, prevent tension from building and create breathing space for both body and mind.
- Hobbies & Values
Reconnect with hobbies or values that give you a sense of purpose, even in small ways — reading for pleasure, cooking a favourite meal or volunteering an hour of your time. Choosing activities that align with what matters to you can boost motivation and bring meaning to the quieter winter months.
- Make Your Space Warm & Comfortable
Create a cosy environment with soft lighting, warm blankets or candles to make your space more inviting. A comfortable setting can lift your mood and clear your mind. The Danish concept of Hygge (“hoo-gah”) embraces warmth and simple comforts — and with Denmark often ranking among the world’s happiest countries, perhaps there’s something to be said for bringing a little hygge into the darker months.
- Allow Yourself to Rest
Give yourself permission to slow down — whether that means early nights, quiet evenings or saying no to extra commitments. Rest is productive too; it restores energy and builds resilience when winter fatigue sets in.
- Doing Your Best Is Enough
Remind yourself that showing up and doing what you can is enough, even if your energy or focus isn’t at its best right now. Progress looks different in winter, and practising self-compassion can be one of the most powerful ways to beat the winter blues.
It’s important to remember that everyone experiences winter differently. Energy and motivation are rarely linear, and it’s normal to have fluctuations — especially during the darker months. With the right support and small, supportive habits in place, we can navigate this season with greater balance and resilience. Most importantly, be kind to yourself and to others, and remember that reaching out for support is a positive and proactive step.
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If you are looking for training to build personal resilience and well-being, click here.
If you are a leader looking for ways to create healthy work systems in your organisation, Adalta offer a professional Chartered Management Qualification in ‘Strategic Approaches to Mental Health and Wellbeing’. The programme culminates in leaders being given the opportunity to propose a series of recommendations to create and sustain a positive culture of mental health and wellbeing within an organisational context. Click here for more information.
