Welcome to our Winter Wellbeing Guide!
As the cold season sets in, it’s important to take care of ourselves. That’s why we’ve put together some straightforward tips to help you prepare and stay on top of things. From sticking to a daily routine and staying connected with loved ones to enjoying simple pleasures like reading or taking a stroll in one of Leeds’s many parks.
We’ve got practical advice to make your winter more manageable.
You can also take a look at our Festive Toolkit for more ways to stay well throughout the festive season.
1. Keep to a daily routine
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.
2. Stay connected
It’s natural to feel less connected to others in winter, especially if you’re going out less. But staying in touch with others is important to keep loneliness at bay.
Catching up with friends or family over the phone, online or meeting up in person will help you feel more connected and part of everyday life. For some people, a small amount of contact with others goes a long way, so find a balance that works for you!
Ringing a helpline or joining a peer support group if loneliness strikes can help us feel better too.
More practical tips:
- Keep a few phone numbers handy as a reminder to stay in touch.
- Schedule weekly phone calls or video chats with friends or family.
- Join a local group, such as a walking club or crafts group.
- Use apps like WhatsApp or Zoom to stay connected if you can’t meet in person.
If you need help getting online or using technology, visit your nearest Leeds Library or contact Citizens Online who can provide support with digital skills from one of their trained Digital Champions. They offer a freephone Digital Skills Helpline for people who need help to get started. If you, or someone you know, needs help with basic digital skills or support getting online, you can call their free helpline: 0808 196 5883. One of their team of trained digital champions will offer friendly, patient support over the phone.
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.
3. Do things you enjoy
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.
4. Get outside for some sunlight and exercise
Even in winter, it’s essential to get fresh air. 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 moving around or getting outside is difficult, open a window for a few minutes to let fresh air in. You might find it helps brighten your mood.
More practical tips:
- Plan a 20-minute walk around your local park or neighborhood 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.
5. Look after your physical health
Staying physically healthy supports your mental wellbeing. Leeds services like Leeds Food Aid Network can help you access nutritious food if needed, while Active Leeds offers ideas for keeping fit indoors.
More practical tips:
- Keep warm – Public Health England recommends that indoor temperatures should be between 18 and 21 degrees.
- Eat well – eat regular nourishing, hot meals including plenty of vegetables.
- Stay hydrated – drink 6 to 8 glasses of fluid each day and have regular hot drinks on cold days.
- Sleep well – if you’re struggling to get a good night ‘s sleep, check out MindWell’s self-help guide.
- Keep active – it’s important to keep moving, but it can be more difficult to go out in wintery weather. Instead, we can walk the stairs or try an online exercise or yoga video.
- Get a flu jab – flu can be more severe in certain groups of people. If you’re in one of these groups you might be contacted by the NHS or your GP surgery to get a free flu jab.
- Get a COVID-19 booster vaccine – specific groups are being offered the booster, so you might be contacted by the NHS or your GP surgery. You can find out if you’re eligible and book a jab on the NHS website. You can also arrange your 1st or 2nd doses of the vaccine on the NHS website.
- Stop smoking – find help to stop in Leeds.
6. Make a plan
The festive season can be a challenge, especially with ongoing cost of living pressures. Whether you’re celebrating a cultural festival, a birthday, or a quieter moment, having a plan helps you feel in control. Leeds services like Money Buddies or Leeds Credit Union can offer support if financial concerns are on your mind.
More practical tips:
- Explore 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.
7. Relax and unwind
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.
8. Drink sensibly
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.
It’s recommended to drink 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:
- Swap out alcohol for warm drinks like herbal teas or hot chocolate to relax in the evening.
- Aim for at least 2-3 alcohol-free days each week to give your body and mind a break using the Drink Free Days app to help track your intake.
- Read these tips for safer seasonal drinking.
- Find more information on the NHS.uk website including tips for cutting down.
- Contact Forward Leeds for a range of support with alcohol or drug related issues, including access to counselling.
- Download the Drink Free Days app to help track your intake.
9. Write it down
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.
10. Ask for help
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.
Want to help others? Download and print out our Top 10 Tips for Winter Wellbeing poster to put up in your organisation or workplace.