As the days get shorter and the weather turns grey, many of us notice our mood dip a little. In the UK, with its long, dark winters and limited sunshine, it’s perfectly normal to feel more tired, low, or unmotivated at this time of year. But small changes can make a big difference to your mood and energy.

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Why Winter Can Affect Our Mood?

Sunlight plays an important role in regulating our body clock, energy, and levels of serotonin — the “feel-good” hormone. When we don’t get much light, it’s common to feel flat, sluggish, or less interested in things we usually enjoy. Some people experience Seasonal Affective Disorder (SAD), a type of depression linked to the changing seasons.

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The good news?

There are simple, practical ways to lift your mood and protect your mental wellbeing through the darker months.

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1. Get Outside When You Can

Even short bursts of daylight help. Try to spend at least 20–30 minutes outdoors each day — a walk on your lunch break, standing by a sunny window, or weekend time in a park can make a real difference.

Tip: Morning light is most beneficial, so open your curtains early and let the light in.

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2. Keep Moving

Exercise boosts endorphins and helps manage stress. You don’t need a gym — gentle stretching, a short walk, dancing in your living room, or even doing chores to music all count.
Aim for a little movement every day, especially if you’re mostly indoors.

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3. Eat for Energy

Comfort food is part of winter, but try to balance it with foods that nourish your body and mind.

• Include omega-3 fats (found in salmon, walnuts, flaxseeds).
• Add colourful fruit and vegetables for vitamins and antioxidants.
• Stay hydrated — even mild dehydration can affect mood and focus.

Some people find a vitamin D supplement helpful in the UK winter. Speak to your pharmacist or GP before starting one.

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4. Look After Your Mind‍

• Keep in touch with friends and family, even if it’s just a quick message or call.
• Make time for things that bring you calm or joy — reading, music, crafts, or time with pets.
• Try relaxation techniques such as mindfulness or deep breathing.

If you notice your mood staying low most days, or you lose interest in things you usually enjoy, it might be time to talk to your GP. Help and support are available — you don’t have to go through it alone.

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5. Create a “Cosy Routine”

The Danish call it hygge — creating warmth and comfort in small moments.

• Light candles or use soft lamps instead of harsh lighting.
• Have warm baths, comfy clothes, and soothing drinks.
• Make evenings something to look forward to, not just a time to wait for bed.

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A Final Thought

Winter in the UK can feel long and dark, but it won’t last forever. Taking small, steady steps to care for yourself — body and mind — can help you stay balanced and positive until brighter days return

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