Four simple ways to boost your mood this winter

Winter can be tough on our physical and mental wellbeing, with shorter days, colder weather, and added pressures leaving us tired or low in energy.

The good news is that small, simple changes to your daily routine can make a big difference and help boost your health and mood.

Stay active, your way

Keeping your body moving is one of the best ways to support your health and mood.

Exercise releases endorphins, which can help you feel happier and more energised. You don’t need to do strenuous activity. Short walks, stretching, chair exercises, or gentle movements at home can all help.

If possible, try to spend a few minutes in natural light each day, even if it’s just by a window or on a balcony.

Fresh air and daylight can help regulate sleep and improve mood. Adapt activities to your abilities and comfort level - the key is moving in a way that works for you.

Find simple, accessible exercises on the NHS Fitness Studio.

Eat nourishing foods

Winter can be a time when we reach for comfort foods, but a balanced diet can help you feel more energised and support your immune system.

Include plenty of fruit, vegetables, whole grains, and protein in your meals. Oily fish or spreads with added vitamin D can help keep you healthy during the darker months.

Staying hydrated is just as important. It’s easy to forget to drink water when it’s cold. Warm drinks like herbal teas or hot water with lemon can help keep you hydrated and cosy at the same time.

Check out BBC Good Food for healthy, budget-friendly winter recipes.

Prioritise rest and sleep

Lack of sleep can affect both mood and health. Try to maintain a regular sleep schedule and create a relaxing bedtime routine.

Avoid screens and bright lights before bed and make your sleeping area calm and comfortable.

If you experience fatigue during the day, short rest periods or naps can help refresh you without affecting nighttime sleep. Remember, rest is essential for wellbeing, not a luxury.

You’ll find practical tips for better sleep on the NHS website.

Connect with others

The colder months can make us feel isolated, but social connection is vital for mental health.

Spending time with friends, family, or neighbours, even virtually, can lift your spirits and reduce stress. Small gestures like a phone call, text, or online chat can make a real difference.

You can find ideas and support online. Take a look at Mind’s tips for staying connected and Age UK’s advice for dealing with loneliness.

Volunteering or joining accessible community groups can also provide purpose and connection, helping you feel supported and engaged.

Do-It is the UK's largest volunteering platform, where you can search over a million roles by interest, location, or accessibility needs. Visit www.doit.life for more information.

Scope also offers a wide range of volunteering opportunities that value accessibility and flexibility, making it easy to get involved in a way that suits your skills and needs.

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