Cold weather got you feeling down?

Ways you can feel good and fight off the winter blues

Are you feeling the winter blues? The seasons are changing, and you might notice a slight shift in your mood. Shorter daylight hours disrupt your body's production of melatonin (which makes you sleepy) and serotonin (which regulates your mood). But there's nothing to worry about! 

Here are some ways to lift your mood and spirits when the winter blues hit.

1. Maximise your natural daylight time ☀️

Maximising your natural daylight time, especially at peak daylight (noon), can boost your overall mood of the day.

Midday Sun Break

Try to schedule a 15-30-minute outdoor walk around noon, when it's peak daylight. If you have a lecture break, use that time to have a wander around campus and grab a coffee instead of staying inside.

Strategic Study

When studying, avoid being in windowless rooms. Claim a spot in the library next to a window, or keep your bedroom curtains open. 

Consider a SAD Lamp

A SAD Lamp is a bright light therapy device that simulates natural sunlight to help boost your mood and energy during darker winter months. Sitting in front of it for 20 to 30 minutes each morning can mimic the sunrise and help reset your internal body clock.

2. Keep connected and stay active 🏃‍♀️

When you feel down, the last thing you probably want to do is exercise. We all want to hibernate and pull back from others. This, however, creates a cycle of isolation that worsens your mood.

✅ Combat Isolation with Body-doubling: You don't need to host a high-energy gathering to keep everyone connected. Try "body-doubling" by asking a flatmate or friend to go to a campus cafe or library together. Simply sitting next to someone (or even bed rotting together with the TV on) provides a sense of support and belonging without requiring intense socialisation.

✅ The 10-Minute Movement Rule: When you lack motivation, tell yourself you only have to exercise for 10 minutes. A quick walk around campus or a short yoga video in your bedroom will release endorphins that combat sluggishness. If you struggle to self-motivate, either sign up for a class or club or ask a friend to do it with you - that way you can hold yourself accountable for it.

✅ The Done List: When the low moods hit, completing large assignments feels impossible. Instead of tracking what you haven't done, track what you have accomplished. Write down every small win, such as washing a dish, attending a lecture, or making your bed. Breaking your day into small, actionable steps gives your brain a hit of dopamine and disrupts the cycle no motivation.

3. Build a consistent routine ⏰

An unpredictable schedule can worsen seasonal fatigue. A structured, cosy, supportive routine keeps you grounded.

Anchor Your Sleep Schedule

Going to sleep and waking up at the exact same time every day stabilises your energy levels. Avoid staying up until 3 am to study or scrolling on your phone.

Winter Nutrition and Vitamin D

In the UK, the NHS notes that we cannot absorb enough vitamin D from sunlight between October and March. A deficiency can cause deep fatigue and a low mood. Consider adding a vitamin D supplement to your morning routine, and try making soups and stews to keep your energy steady.

Utilise University Support

If these self-care steps aren't enough and you'd like extra support, please don't struggle in silence! We are here to help you with our Student Support Services, with free, confidential advice and plenty of resources throughout the winter months.

Don't hibernate alone this term! If you need extra support, contact us or check out our ResLife events to join and avoid doomscrolling in bed!