As the days get shorter and the nights get longer, it’s easy to feel a dip in your mood and energy levels. However, there are plenty of things you can do to stay well and maintain your physical and mental wellbeing during this time of year.

Here are some tips for winter wellbeing:

Stay connected: social interaction is important for our mental health all year round, but it’s especially important in the winter when we’re more likely to feel isolated. Make time for regular catch-ups with friends and family, join a club or group, or volunteer your time to a cause you care about.

Do things you enjoy: when the weather is cold and dreary, it can be tempting to stay indoors and ‘veg out’. However, this can lead to boredom and low mood. Make an effort to do things that you enjoy, even if it’s just for a short period of time each day. This could include reading, listening to music, watching a movie, taking a bath or meditating. 

Get outside for some sunlight and exercise: even on cloudy days, it’s important to get some sunlight exposure. Sunlight helps to regulate our circadian rhythms and boost our mood. If you can, try to spend at least 30 minutes outside each day. And while you’re out there, why not get some exercise, too? Exercise releases endorphins which have mood-boosting effects. 

Look after your physical health: it’s easy to neglect our physical health in the winter, as we’re more likely to stay indoors. However, it’s important to make sure you’re eating a healthy diet, getting enough sleep and drinking plenty of fluids. A healthy body will help you to feel more energetic and well-rounded. 

Stick to your budget: it can be easy to struggle with finances at this time of year, with the pressure of presents, meals and all sorts of festive items. Decide on your budget and stick to it. When you’ve got everything on your list, or spent your budget, leave the shop!

Take care of your mental health: if you’re feeling down or anxious, don’t hesitate to reach out for help. Talk to a friend, family member, or therapist. There are also many resources available online and in your community that can offer support. 

Be kind to yourself: the winter can be a challenging time, so it’s important to be kind to yourself. Allow yourself to rest and relax when you need to. Don’t put too much pressure on yourself to be productive or social. And remember, this too shall pass.

Additional tips for school leaders

Winter can be a challenging time for school leaders, as the cold weather, shorter days and holiday stress can take a toll on physical and mental wellbeing. Absence rates can increase and patience can become shorter. However, there are many things that school leaders can do to support staff to stay well and maintain their effectiveness throughout the winter months.

• Encourage staff to take a break each day, to step away from their desk or classroom and clear their head. Go for a walk, read a book or listen to music.
• Get enough sleep. When you’re well-rested, you’ll be better able to handle stress and make sound decisions. Aim for 7-8 hours of sleep each night.
• Have a healthy diet. Make sure everyone is eating plenty of fruits, vegetables, and whole grains. These foods give you the energy you need to power through your day.
• Foster a culture of appreciation: recognise and celebrate the accomplishments of your staff and students. This will help to create a positive and motivating school culture.
• Encourage open communication: create an environment where staff and students feel comfortable sharing their concerns and ideas. This will help to build trust and collaboration.
• Promote a healthy work-life balance: encourage your staff to take time for themselves and their families. This will help them to avoid burnout and stay motivated in their work.
• Wash your hands frequently. This is the best way to prevent the spread of germs.
• Manage stress: find healthy ways to manage stress, such as exercise, yoga or meditation.
• Take advantage of employee assistance programs. Many organisations offer EAPs that provide confidential support and counselling services to employees and their families.

Remember, you’re not alone. Many people experience winter blues, but there are things you can do to cope. With a little effort, you can make the most of this season and enjoy the beauty of the winter landscape.