8 tips on Caring for Your Wellbeing in Winter

With the clocks having gone back an hour last weekend, I'm sure you've noticed the darker evenings! You may have noticed a shift in how you feel too. For some, this means a mild dip in mood or energy; for others, it can feel heavier - harder to find motivation or joy.

Last week I shared how light, melatonin and serotonin affect our energy in winter (🌞 Light, Melatonin & Serotonin — Why Daylight Matters in Winter). Today's post looks more broadly at how to care for your wellbeing through the darker months, whether or not you experience Seasonal Affective Disorder (SAD).

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern. It shares the same symptoms as depression (low mood, tiredness, loss of interest, changes in sleep or appetite), but it tends to appear during the darker months and lift again in spring.

If this sounds familiar, you’re not alone — and there are gentle, practical ways to support yourself through the winter season.

☀️ 1. Vitamin D

From October to March, the sunlight in the UK isn’t strong enough for our skin to make vitamin D naturally. The NHS recommends taking a daily supplement of 10 micrograms during these months. Vitamin D supports mood regulation, immunity, and overall wellbeing — it’s a small but important daily habit.

🚶‍♀️ 2. Movement

Move your body in ways that feel enjoyable — walk, cycle, swim, stretch, dance. Last winter, I stopped being a “fair-weather cyclist” and made a point of cycling even on grey, cold mornings in mid-winter — and it made a huge difference to my energy and mindset. You don’t have to do anything extreme; it’s the consistency that helps most! 'Daily-ish' is a good aim too. I often ended up in the car or on the bus one day a week, but the rest of the week I was on my bike. 'Daily-ish' allows for a bit of leeway here and there - much more do-able and realistic!

🌤️ 3. Get Outside

Try to spend time outdoors every day, especially in daylight hours. Even a short walk at lunchtime, or standing in the light for a few minutes with your morning cup of tea, can make a difference to your mood and energy. See my blog on 🌞 Light, Melatonin & Serotonin — Why Daylight Matters for lots more details on this. It's an important one!

💙 4. Connection

It’s tempting to hibernate when it’s cold and dark, but connection is a cornerstone of wellbeing. Reach out to friends, family, or your community — even a short chat or walk with someone can lift your spirits and reduce feelings of isolation. If you are communicating with friends who don't live locally, try using voicenotes instead of messages. According to research from neuroscientist TJ Power, text messages don't release oxytocin, but voicenotes do! Oxytocin makes us feel connected, so it's the antidote to loneliness and feelings of isolation. Check out TJ Power's book The Dose Effect for more on this. I'm a big fan!

🌱 5. Meaning and Balance

Sometimes low mood in winter highlights deeper imbalances — feeling stuck, lonely, or disconnected from purpose. It can be helpful to gently reflect on what gives your life meaning and connection. These deeper needs are just as vital to our wellbeing as light or exercise. How to get started on tapping into this - try writing down your initial ideas to these questions - What do you do that makes you feel so happy that you forget about everything else? What makes you feel loved? What is something you want to do more of this year? This can help guide you toward what's meaningful for you. Remember, no answer is too big or too small.

🧘‍♀️ 6. Meditation and Mindfulness

Meditation helps you pause, notice, and stay grounded when your energy feels low. It reminds us that feelings — like the seasons — ebb and flow. Even ten minutes of stillness a day can create calm and clarity. The Headspace app is a great starting point. As is a session with me, of course!

🌾 7. Everyday Essentials

The small daily choices really do matter. Sleep: keep a consistent bedtime and wake time. Podcasts with Matthew Walker are great for getting informed on sleep quality. Nutrition: eat nourishing foods and stay hydrated. It doesn't have to be complicated - a variety of fruit, veg, nuts, seeds, etc. as per the Zoe '30 per week' guideline is a great place to start. Hobbies: keep doing the things that make you feel alive — creativity, music, reading, time in nature. Journaling: note down gratitude or moments of light each day — it helps shift focus and build resilience. These simple acts create structure and meaning, which are powerful protectors for your wellbeing.

💭 8. Self-Compassion

If you’ve struggled with SAD before, you may feel a sense of dread as winter approaches. When I’ve felt that, a little self-talk helps calm my mind: “I know you’re worried about winter. I see you. But we have a plan. I'm grounded by my wellbeing essentials [insert your answers to #5 or your faves from #7 here!].” Gentleness and feeling anchored to your personal wellbeing essentials really does go a long way.

🌸 A Note from Me

If you’d like to explore these ideas more deeply and add to your own wellbeing plan for the months ahead, I’d love to invite you to my Winter Wellness Workshop for an introduction to mindfulness. It’s a warm, supportive session to help you recharge, reflect, and build practical tools for your body and mind this winter — through meditation, mindfulness, and connection. You can find details and book your place here.

💡 You might also like: 🌞 Light, Melatonin & Serotonin — Why Daylight Matters in Winter.

Be kind to yourself this season. Tune into yourself with awareness, small actions, and self-compassion to move through winter with greater ease, light, and steadiness. 🌿