MindWell’s top 10 tips for winter wellbeing

Shorter, colder days, can make it harder to stay motivated and keep up with your usual activities, but sticking to a routine can help.

We usually feel better if we’re up and dressed, eating at regular mealtimes and going to bed at the same time. You’ll feel better with a bit of structure in your day.

More practical tips:

• Set an alarm to keep a regular wake-up time, even on weekends.
• Write out a simple daily schedule to stay on track.
• Use a reminder app on your phone or home device to schedule meals and activities.

It’s easy to feel less connected to others in winter, especially if you’re going out less. But keeping in touch with people can lift your mood and help you feel part of everyday life.

You could try:

• Calling or texting a friend or family member (keep phone numbers handy as a reminder to stay in touch).
• Meeting someone for a short walk.
• Using apps like WhatsApp or Zoom to stay connected if you can’t meet in person.
• Joining a local group, such as a walking club or crafts group.
• Ringing a helpline or joining a peer support group if loneliness strikes.

If you need help getting online, Leeds Libraries offer free digital support: 0808 196 5883.

For more links about digital inclusion, including free and local training courses to help people get online, explore the digital inclusion and learning information on MindWell.

For some people, a small amount of contact with others goes a long way, so find a balance that works for you!

Bad weather or a chesty cough might keep you indoors, but there are plenty of ways to pass the time. Winter can be a great time to try something new, get creative or dust off an old hobby.

If you’re struggling to think of something to do, try remembering what you enjoyed as a child and find something similar or related. Whatever brings a smile to your face is usually a good start!

More practical tips:

• Set aside 30 minutes a day for a hobby you enjoy (gardening, reading, puzzles).
• Visit Leeds Libraries’ digital service to borrow ebooks or audiobooks for free.
• Explore YouTube or free online classes at the Open University.

Sunlight helps our bodies and minds. Even a short daily walk can make a difference.

Try to get outside for at least 20 minutes of exercise each day, especially if you’re working from home or spending more time indoors.

Leeds has lots of green spaces – you could go for a walk in Roundhay Park or along the canal.

If going outside is difficult, open a window for a few minutes to let in fresh air and natural light. You might find it helps brighten your mood.

More practical tips:

• Plan a 20-minute walk around your local park or neighbourhood when it’s sunny.
• Wear layers and a hat to stay warm while walking outdoors.
• If you can’t go outside, try indoor stretches or chair exercises – there are free videos online.

Staying physically well supports your mental health too.

Keep warm

Aim to heat your home to around 18 to 21°C, especially rooms you use often.

Eat and drink well

Try to eat regular hot meals with vegetables or hearty ingredients. Drink 6 to 8 glasses of fluid a day, including warm drinks on cold days.

Leeds services like Leeds Food Aid Network can help you access nutritious food if needed, while Active Leeds offers ideas for keeping fit indoors.

Sleep well

Good sleep helps your mood. If you’re struggling to get a good night‘s sleep, check out our self-help guide.

Move your body

It’s important to keep moving, but it can be more difficult to go out in wintery weather. Instead, try walking up and down stairs or do an online exercise or yoga video.

Vaccinations

Each winter, certain groups are offered free flu and COVID-19 vaccinations. Check the NHS website for the latest information and eligibility.

Stopping smoking

If you want to stop smoking, find help to stop in Leeds.

Winter and the festive season can bring extra pressures. Planning ahead can help you feel more in control.

You could try:

• Exploring our festive toolkit for tips and advice on planning for Christmas, whether you celebrate or not.
• Explore our debt and money worries section and take back some control.
• Set a budget for the festive season and stick to it – use tools like Money Helper’s Budget Planner for managing bills.
• Make a list of free or low-cost activities, like a winter walk or a home movie night.
• Reach out to Leeds-based charities or support networks if financial worries are causing stress.

The last few years have been challenging, with many people feeling anxious about their health, job security or finances. Whatever you’re facing right now, finding moments to unwind each day can make a difference.

Relaxation might seem like a luxury if you’re feeling overwhelmed or stretched for time, but it doesn’t have to take long. Even small things, like pausing to take deep breaths or releasing tense muscles when stress builds, can help your body feel more at ease.

Find what works for you, whether it’s deep breathing, caring for your plants, going for a run, or dancing to your favourite feel-good tunes.

More practical tips:

• Learn more about why relaxation is important.
• Find support to help you relax.
• Try breathing exercises or guided meditations on apps like Calm or Headspace.
• Try a progressive muscular relaxation exercise
• Try a neck and shoulder relaxation exercise
• Make a ‘self-care box’ with items that make you feel good – tea, a favourite book, or a puzzle.
• Explore our Sensory Comfort Kit to feel more calm and present
• Keep a relaxation diary to record your experiences and understand what works for you.

Being mindful of how much alcohol you drink can have a positive impact on your mental health. Alcohol is a depressant, which means that while it might help you relax in the moment, it can affect your mood and sleep in the long term.

The NHS recommends drinking no more than 14 units of alcohol a week, spread across 3 days or more. That’s around 6 medium (175ml) glasses of wine, or 6 pints of 4% beer.

There’s no completely safe level of drinking, but sticking within these guidelines lowers your risk of harming your health. Try using Alcohol Change UK’s unit calculator to work out how many units you drink and watch this video guide to alcohol units.

If you’re worried about your drinking or think that you would like to cut down, you could try:

• Visiting the NHS.uk website, for tips on cutting down.
• Swapping alcohol for herbal tea, hot chocolate or soft drinks.
• Having at least 2-3 alcohol-free days each week to give your body and mind a break – download the Drink Free Days app to help track your intake.
• Reading these tips for safer seasonal drinking.
• Contacting Forward Leeds for a range of support with alcohol or drug-related issues.

Keeping a diary or journal can be a great way to explore and organise our thoughts and feelings. It can help with things like planning our day, understanding emotions, and remembering what we’re grateful for.

Winter is the perfect time to reflect and plan for the new year, so why not get writing?

More practical tips:

• Start each day by jotting down three things you’re grateful for.
• Use a journal app or a notebook to record your thoughts and goals.
• Set small, achievable goals for the winter, like finishing a book or learning a new recipe.

If you’re struggling, you’re not alone. It’s okay to ask for help if you need to and there’s always someone to talk to.

If you are experiencing something that makes you feel unsafe, distressed, or worried about your mental health, call NHS 111 and select the mental health option.

You can also call if you’re worried about a family member or someone you care for.

More practical tips:

• Write down important helpline numbers and keep them visible at home.
• Download and print out our foldable crisis resource for places to call, face to face help and support by text or online chat.
• Find local and and national helplines and support.