The Science of Winter Wellbeing - Small Actions That Make a Big Difference
by Marion Hewitt | 20 October 2025
Does the approach of Winter make you want to hibernate until Spring? Is practicing self-care for wellbeing more challenging in the cold, dark days of Winter? You are not alone.
As the days shorten and temperatures drop, many of us notice a shift in energy, mood, and motivation. For some, the darker months bring a sense of calm and reflection but for others they can trigger fatigue, low mood, or feelings of isolation. Understanding how winter affects both our physical and mental wellbeing and taking small, intentional steps to support ourselves can make all the difference.
Why Winter Wellbeing Matters
Research consistently shows that seasonal changes influence our health and emotions. Reduced daylight impacts the body’s circadian rhythm, lowering serotonin levels and affecting sleep patterns. According to the Mental Health Foundation (2024), up to one in three people in the UK report lower mood during the winter months. For some people the symptoms can be more severe as the clinical mood disorder “Seasonal Affective Disorder’.
Physically we tend to move less and spend more time indoors which can affect cardiovascular health, immunity, and energy levels. Add to that end-of-year work pressures, and before we know it the build-up and expectations of Christmas will start for many, and it’s easy to see why this period can feel draining.
Yet winter also offers opportunities for rest, reconnection, and renewal. It is also an opportunity to reappraise our approach to self-care where the aim isn’t to resist the characteristics of the season but to work with it to find balance in the way that works for us.
Embrace the Outdoors
Even on grey days, natural light exposure helps regulate mood and vitamin D production. Low levels of vitamin D are linked with fatigue and reduced immunity and studies show that spending time in green spaces lowers cortisol levels and enhances overall wellbeing.
I know that even on freezing cold wet days if I have wrapped up against the elements I will feel better for time spent outside.
- Get outside early. The light varies at different times of the day. Morning light helps set your internal body clock, improving alertness and sleep quality so even short exposure will be beneficial.
- Seek “micro moments.” Getting outside doesn’t need to mean long walks as even ten minutes outdoors contributes to mental clarity and emotional balance. Consider taking a short walk to get a coffee or build in time for getting outside at lunchtime.
- Make it enjoyable. Invest in warm, weather-proof layers to remove barriers to getting outside. Wainwright, a famous British fell walker, has been attributed with the saying ‘there is no such thing as bad weather, only unsuitable clothing’!
The transition from Summer to Winter brings us the joy of Autumn with sensory richness, particularly the myriad of golden colours, which promote mindfulness and calm. Connecting with nature encourages presence and gratitude, powerful protectors against stress and rumination.
Prioritise Movement
When it’s dark and cold motivation to exercise reduces for many, but movement is one of the most effective ways to lift mood. I know that I find it much harder to go out and play tennis on a winter evening but invariably feel better afterwards.
The benefit is real as physical activity boosts endorphins and serotonin, the feel-good chemicals in our brain and body that support both mental and physical health. The guidance is 150 minutes of moderate activity per week which should be manageable for most people as it equating to five walks of half an hour each week. However, even brief, regular sessions have a cumulative benefit. Moving your body is one of the fastest ways to change your mood.
- Try short workouts. A 10-minute home yoga video (there are some great free ones available) or brisk indoor walk can increase circulation and energy.
- Use incidental activity. Take stairs, stretch between meetings, or do light resistance exercises while watching TV.
- Add social accountability. Joining an online class or walking group builds consistency through connection.
Exercise not only reduces stress hormones and improves sleep, but it also enhances self-efficacy which is the belief in our ability to manage challenges.
Nourish Your Body Mindfully
In winter we often crave comfort foods and this is not lack of willpower or self-indulgence. It is linked to a range of different biological energy demands, mood regulation, emotional needs and social habits reflecting how our bodies and minds respond to seasonal changes. Ensuring we eat well supports immunity, energy, and mental clarity with research highlighting the link between nutrition and mood regulation, especially foods rich in omega-3 fatty acids, B-vitamins, and complex carbohydrates.
- Eat the rainbow. Include a range of colourful fruit and vegetables to boost micronutrients.
- Focus on warming, wholefoods. Soups, stews, and grains like quinoa and barley help stabilise blood sugar and sustain energy. Avoid sugary snacks which leads to fluctuations in blood sugar level.
- Stay hydrated. Cold weather can reduce our awareness of thirst so ensure you drink enough, whilst not relying on high levels of caffeine. Try herbal teas or warm water with lemon.
Balanced nutrition stabilises energy and supports neurotransmitter production to help prevent mood fluctuations and burnout.
Embrace Cosiness and Opportunities to Rest
Winter invites us to slow down. We should not view this as a weakness in a world that encourages us to be continually busy and productive. Quality rest supports emotional regulation, concentration, and immune function. For me there is nothing nicer than giving myself permission on a cold winter day to be warm, cosy and read a book.
- Create a sleep-friendly space. Consider sleep quality as well as quantity. Strategies to help this include keeping bedrooms cool, dark, and quiet and avoiding screens an hour before bed.
- Embrace hygge. The wonderful Danish concept of warmth and comfort encourages small joys like lighting candles, wrapping up in a soft blanket, or sharing tea with a friend.
- Allow yourself to pause. Plan time to rest and commit to it. Remember that rest replenishes and supports productivity, it is not an indulgence.
When we proactively prioritise rest, we allow the nervous system to calm and reset which reduces stress and improves resilience.
Stay Connected
Social connection is one of the strongest predictors of wellbeing but during winter isolation often increases as it can feel harder to make the effort to meet up with people and informal connection outside is reduced.
- Plan to connect with others. A quick chat with a friend, a video call, or a walk with a neighbour can shift perspective and enhance mood.
- Mix online and in-person connection. Virtual catchups are valuable, but even brief do not match the benefits of real connection. Face-to-face contact releases oxytocin, a hormone that boosts mood and reduces stress.
Interaction with others acts as an emotional regulator, protecting against loneliness and enhancing a sense of belonging which are essential ingredients for wellbeing.
Practise Self-Kindness
Set yourself up for success with small intentional actions, repeated regularly, to create sustainable wellbeing habits.
- Set mini goals. For example: “go outside before 10am” or “stretch for five minutes daily.”
- Reflect weekly. Ask, “What gave me energy this week? What drained it?” Then use this to adjust your plan for the next week.
- Plan pleasant activities. Schedule things you look forward to, perhaps a weekend walk, a film night, or starting a creative project.
Plan for Wellbeing – Taking Action
Set yourself up for success with small intentional actions, repeated regularly, to create sustainable wellbeing habits.
- Set mini goals. For example: “go outside before 10am” or “stretch for five minutes daily.”
- Reflect weekly. Ask, “What gave me energy this week? What drained it?” Then use this to adjust your plan for the next week.
- Plan pleasant activities. Schedule things you look forward to, perhaps a weekend walk, a film night, or starting a creative project.
A Season to Rebalance
Winter can be embraced as a time for recalibration. If we adapt to align with the season’s slower rhythm, nurture our body, and practise self-kindness, we can move through the darker months feeling grounded and replenished.
As the nights draw in, ask yourself: What do I need to feel well this winter?
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Call 07980 513646 or send us an email marionhewitt@proteasolutions.co.uk