Winter wellbeing: boost your mood and stay connected

In this week's blog, we focus on how to boost your mood. 

With each new year comes a renewed sense of optimism for many – the chance for a fresh start and to seize the opportunities life has to offer. However, this can also create pressure to feel motivated and energised during a season that is notably difficult to navigate, with darker days and colder weather.

Understanding Seasonal Affective Disorder (SAD)

Seasonal affective disorder (SAD) is a form of depression that affects some people during the winter months. Approximately 1 in 20 people in the UK are diagnosed with it each year. For many, practising good self-care can help, while others may need professional support from a GP or therapist.  

Signs of SAD to look out for include: 

• Persistent low mood 
• Feeling tearful, sad, or hopeless 
• Feeling irritable or agitated 
• Sleep problems 
• Lack of energy 
• Loss of interest in normal activities 
• Changes in appetite 
• Reduced social connection 

See our Let’s talk depression guide to learn more. 

Practical tips to boost your mood 

• Open your curtains after getting up - just 10 to 15 minutes of natural light exposure can help increase vitamin D levels. If you spend a lot of time indoors, consider investing in a SAD lamp (a form of light therapy). Learn more on The Conversation website. 
• Undertake a digital detox - a 2025 Institute of Practitioners in Advertising (IPA) study found UK adults spend an average of 7 hours and 27 minutes a day on their phones. You may find it beneficial to make time for mindful activity away from a screen, such as arts, crafts, gardening, journaling, reading, or meditation. Connecting with nature can also lift your mood; the Royal Society for the Protection of Birds (RSPB) is running its annual Big Garden Bird Watch from Friday 23 January to Sunday 25 January. Visit the RSPB website to find out how to take part. 
• Prioritise getting a good night’s sleep - this can support your circadian rhythm and mental health. 
• Consider behavioural activation - it can help support you in solving problems affecting your mood. 
• Stay active - daily exercise boosts circulation and mood. Spending time in green and blue spaces, such as parks, gardens, rivers, and lakes, can enhance wellbeing while you get moving.  
• Reduce alcohol consumption and stay hydrated - this can also support your mood and overall health. Drinkaware offers useful resources and advice around alcohol consumption. 

If you’re unsure where to start, that’s ok. Lots of GP surgeries now have social prescribing link workers who can help you explore options in your local area and beyond.  

Staying connected with others 

Isolation and loneliness can affect anyone, especially at this time of year. While social media often shows everyone socialising and having fun, this isn't always the case. The Marmalade Trust, the UK’s loneliness charity, offers a range of useful resources, and Vetlife also provides guidance on isolation and loneliness. 

Ways to connect:   

• Find a new recreational activity - starting a project or volunteering in your local community can provide opportunities for social connection. The National Council for Voluntary Organisations (NCVO) provides links to volunteering opportunities.
• Try learning something new - this can boost motivation and support your wellbeing. The RCVS Academy offers a range of free courses that can help build confidence while contributing to your CPD. Log in to the Academy with your RCVS MyAccount credentials, explore courses in the RCVS Academy brochure, or join a free Academy Live session to learn more about a specific course.
• Stay connected with family, colleagues and friends - schedule times to talk or include social activities in your day. However, while this can be energising for some, it may feel challenging for others, so combine connection with good self-care strategies to manage its impact. 

Speak to someone: 

• Call the Vetlife Helpline on 0303 040 2552 or visit Vetlife to register. Available 24/7, the helpline offers a safe, non-judgemental space where you can speak to somebody in confidence and explore your options. It’s for everyone in the veterinary community in the UK and Ireland, including non-clinical staff and students. All calls are confidential, and callers may be referred for specialist advice where appropriate. 
• Call the Samaritans on 116 123 or email [email protected]. Available 24/7, they provide a safe space for anyone struggling to cope, regardless of circumstances.
• Text ‘Shout’ to 85258. Shout offers a free and confidential text mental health messaging service 24/7.