Beating the winter blues

How to support your wellbeing in the colder, darker months

Jon Neal writes a new blog each month, with this one focusing on those winter blues many of us experience. Jon also shares some tips we can try out to help us through to the Spring.

The January blues are a real thing for many people. And there are plenty of others who are just fine during January…and more who are affected by low mood or poor mental health regardless of the time of year. We’re all different, but we all have pretty much the same brain, we need to meet our emotional needs to stay at the wellbeing point on the mental health continuum. And we’re all affected by different challenges during the year.

Many of us tend to get a bit down in January and February in particular. Christmas is over, it’s dark, it’s cold, it rains a lot. It’s great to take part in different activities to help us through the less happy times.

Try a movement challenge during the winter months

Getting active every day can help us feel more energetic and positive. It doesn’t have to be intense—a short walk, a swim, or even dancing around the kitchen counts. Taking on a daily challenge or joining a local group, like a Park Run or fitness class, can boost motivation and help us feel connected to others.

Try adding vitamin D

In the darker months, we get less sunlight—which means less vitamin D. A daily supplement can help make up for it and support both physical and mental health. Do try and get outside in the daylight too, even for 15 to 20 minutes.

Reconnect with a hobby

Starting a new hobby—or picking up an old one—is a great way to improve mood and meet emotional needs. Activities where you can learn and progress, like playing an instrument, crafting, or cooking, give us a sense of Achievement and Meaning & Purpose.

Some hobbies also offer chances to meet others. Art classes, book clubs, and dance sessions can help us feel part of a community and build new connections.

Make time for yourself

As important as it is to be social, it’s just as valuable to have some quiet time. Reading, journaling, or practising a skill on your own can give you the privacy and space to recharge.

Focus on meeting your Emotional Needs

During winter, try to check in with yourself. Are you getting enough social time? Are you doing things that feel meaningful? Are you allowing time to rest?

If you find that tricky to do alone, our Emotional Needs Survey could help you.

Here are a few ideas to support your emotional needs:

• Connection: Spend time with friends, family, or pets.
• Attention: Give your focus to people or activities you enjoy.
• Security and Control: Make simple plans for the year ahead and set achievable goals.
• Meaning & Purpose: Try volunteering or learning a new skill.
• Have fun and recharge: Play board games, cook together, or take quiet time to unwind.

Plan ahead

Thinking about the months ahead can help you feel more in control. Whether it’s work, school, or personal goals, planning gives you direction and something to look forward to.

Remember: Winter won’t last forever. But in the meantime, taking small steps to meet your emotional needs can make a big difference. Keep moving, stay connected, and take time for yourself.

If you need some extra support, Suffolk Mind can help. Take a look at our ‘Our Services’ section of the website, or speak to one of our Helpline team by calling 0300 111 6000 or emailing info@suffolkmind.org.uk