As the days grow shorter and the skies greyer, many of us start to feel the effects of winter not just in our bodies—but in our minds too. It is common to feel flat, fatigued or unmotivated during the colder months. Maintaining positive mental health is just as important as managing physical health and there are many practical steps we can take to support our wellbeing through the season.
1. Acknowledge the Impact of Winter on Mental Health
First, it’s important to understand that feeling a little off in winter is more common than you might think. Reduced sunlight exposure can affect our internal body clock and lower levels of serotonin. If you’re feeling persistently low, tired, irritable, or you’re losing interest in things you normally enjoy, talk to your Pharmacist or Doctor.
2. Prioritise Daylight and Natural Light
Natural light can have a powerful effect on our mood. Get outside during daylight hours, a short walk daily can make a real difference.
3. Keep Physically Active
Exercise is an effective mood booster, reducing stress and anxiety and releasing endorphins. Home workouts, yoga, walking up stairs, dancing in your living room or rugging up and going for a brisk walk are all great options. Aim for at least 30 minutes of activity on most days.
4. Look After Your Sleep Routine
Our sleep can be easily disrupted in winter, especially with darker mornings and evenings. A regular sleep schedule supports mental clarity and emotional balance. Try to go to bed and wake up at the same time every day. Avoid screens late at night, reduce caffeine and consider a calming evening routine to help you wind down. If sleep is an ongoing struggle, ask our Pharmacists for advice.
5. Eat for Energy and Mood
In addition to a balanced diet, include foods rich in omega-3 (salmon, walnuts), vitamin D (eggs, mushrooms, fortified cereals) and complex carbohydrates (whole grains, root vegetables) to stabilise mood and provide sustained energy. Some people may benefit from a vitamin D supplement due to low levels of sun exposure.
6. Stay Social
Try to keep in regular contact with friends or whānau, even if it’s just a short phone call, a shared meal or a chat over coffee. If you are not sure where to start, check your community centre or library for walking groups, book clubs or hobby meet-ups that can help you stay connected.
7. Mind Your Mental Habits
Practicing mindfulness, journaling or taking a few minutes to pause and breathe can be powerful tools for staying centred. There are many excellent free or low-cost mental wellbeing apps available now, such as Headspace, Smiling Mind, or Groov.
8. Reach Out for Help Early
If you are feeling overwhelmed, persistently down, or you’re just not coping, talk to someone.
Pharmacists are a great first point of contact. They can provide a listening ear, recommend resources or refer you to your GP or a mental health professional if needed.