11 Winter Wellbeing Tips for Key Workers
In Association with BetterHelp
Shorter days, cold starts and rainy days can leave us all feeling more tired, sluggish and sad but did you know there are scientific reasons why you might be feeling like this?
Less sunlight affects your circadian rhythm and can impact the amount and quality of your sleep. Less light means lower serotonin (a mood-regulating neurotransmitter) and higher melatonin (which promotes sleepiness). Cold weather and shorter days often lead to less time outdoors and less exercise, both of which can affect mood.
Couple this with the fact that movement and sunlight are major boosters for endorphins and dopamine, which help regulate emotions, and it’s no surprise if you have been feeling a bit lower over the winter months.
But fear not, we’ve put together a list of practical tips to help you combat this mix of biological, psychological, and environmental factors, beat the Winter Blues and lift your mood.
1. Chase the Daylight
Open curtains as soon as it’s light an keep windowsills clear to maximize natural light
Try to get outside for at least 10–20 minutes of natural light every day, ideally in the morning. Even on cloudy days, UK daylight helps regulate your body clock and boosts mood and energy.
2. Move in Small Bursts
You don’t need a full gym session — short walks, stretching between shifts, or a 10-minute YouTube workout when you get home from school can all help release tension, improve circulation, and lift your mood.
3. Reshuffle to Make a Cosy Space
Making your home feel cosy and warm in winter isn’t just about comfort; it actually helps lift your mood. When you’re home, make a cosy space just for winding down — add soft lighting, a blanket, a scented candle or diffuser, some low maintenance house plants and pop on an ambient playlist and this space can make winter evenings feel comforting, not gloomy.
4. Eat to Energise
Cold weather and long shifts make comfort food tempting, but try balancing hearty meals with colourful fruit, veg, and protein. Soups, stews, and oats are perfect for warmth and steady energy. Look for foods rich in Iron, B vitamins, Magnesium and Vitamin D to combat fatigue, stress, low energy and reduced immunity.
5. Prioritise Rest, Not Just Sleep
Work can spill into evenings — set a “no work after this time” rule at least one night a week. Rest doesn’t have to mean sleep; reading, watching something gentle, or a warm bath helps your brain switch off.
6. Stay Hydrated
Central heating and coffee runs can both dehydrate you. Keep a water bottle handy, and switch to herbal teas or decaf later in the day to help your body rest.
7. Stay Connected
Winter can feel isolating. Message a friend, join a group chat, or share a quick laugh with colleagues - your staffroom is full of people who get it. Share a laugh, swap resources, or just chat — a sense of community is one of the best mood-boosters.
8. Fill Your Commute with Positivity
Whether you drive or take the bus, use that time to listen to upbeat playlists, inspiring podcasts, or audiobooks during commutes. Surround yourself with content that uplifts rather than drains you.
9. Celebrate Small Wins
Key work can be exhausting — take a moment to acknowledge what you did get done each day. A small win mindset builds resilience and gratitude.
10. Talk It Out
If you’re feeling low or burnt out, don’t bottle it up. Many NHS Trusts, councils, and workplaces have mental health support lines or peer support groups — use them without guilt or get matched with a qualified BetterHelp therapist in as little as 24 hours with 50% off your first month through kii.
11. Plan Tiny Joys
Book something to look forward to — a weekend walk, a takeaway night, a short trip, or simply a lazy morning. Having “little lights” in your calendar can make the season feel hopeful.
A note on Seasonal Affective Disorder (SAD)
For some people, these changes are strong enough to cause Seasonal Affective Disorder, a type of depression that typically occurs in winter. Symptoms include low mood, fatigue, changes in appetite (especially craving carbs), difficulty concentrating, and loss of interest in activities.
If you notice that you’ve felt down for more than two weeks, you’re struggling to cope with daily life, or you’ve lost interest in things you normally enjoy, it’s a good idea to speak with a GP.
SAD is treatable, often with light therapy, cognitive-behavioral therapy (CBT), vitamin D, and sometimes antidepressants.
About BetterHelp
BetterHelp was created to break down the barriers that often prevent people from accessing therapy, making mental health care easier and more accessible for everyone. Today, it is one of the world’s largest online therapy platforms, offering professional, affordable, and tailored support from the comfort of home. With a global network of over 302,000 credentialed therapists, BetterHelp empowers people to take charge of their mental health and work effectively toward their goals.
Teachers, Social workers, Police, NHS and key workers get 50% off your first month of online therapy when you verify your status as a key worker with kii. This offer is only available to users who have never received therapy with BetterHelp.