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Staff wellbeing

Winter wellbeing guidance

09 Dec 2025

Looking after your wellbeing in winter and during the festive season

Snowing winter forest image

This time of year offers many positive impacts on our wellbeing; however, we do recognise winter and the festive season can have their challenges. Shorter daylight hours, colder weather, changes in routine and social pressures can all affect our wellbeing.

Below you’ll find tips for staying well during winter and support service information. 

Stay active

Physical activity boosts mood, reduces stress, and supports immune function.

Evidence shows that even 10–20 minutes of moderate activity, indoors or outdoors, can increase energy levels and reduce anxiety.

Prioritise sleep and a stable routine

Winter can disrupt sleep patterns, especially with less daylight. Good sleep supports both our physical and mental wellbeing. The festive season also invites potentially later nights and different routines. 

  • Aim for a consistent sleep/wake cycle.
  • Keep regular mealtimes and hydration (cold weather often reduces thirst cues).
  • Limit alcohol, especially close to bedtime, as it disrupts sleep and mood.

Nutrition and hydration

Winter can impact appetite and mood.

  • Aim for regular balanced meals with a mix of carbohydrates, protein, healthy fats, and fruit/vegetables.
  • Be mindful of your water intake – keep a water bottle with you to sip on and consider warm drinks such a herbal teas or hot water and lemon. 
  • Be mindful with alcohol - festive periods can lead to increased consumption, which can affect mood and sleep patterns.

Support your immune health

Steps to help reduce the risk of winter illnesses:

  • Wash hands regularly - respiratory and stomach viruses spread more easily in winter.
  • Ventilate indoor spaces when possible.

With flu and other winter illnesses on the rise, read our Staying healthy during flu outbreaks: guidance for colleagues.

Light exposure and mood

Reduced daylight can influence mood and energy.

  • Try to get outside during daylight hours, even briefly.
  • Sitting near windows during the day can also help. For individuals who find winter months particularly difficult, light exposure is especially beneficial.

Stay supported and connected

  • Arrange in-person or virtual check-ins with friends, colleagues, or family.
  • If you prefer quieter time, connection doesn’t have to be social events: try sending a short message. 

Be mindful of your boundaries

It’s easy to feel pressure to socialise, host or take on too much.

  • It is OK to say no.
  • Notice what gives you energy and what drains it, and where you can, plan accordingly.

Give yourself space

Taking intentional time for yourself helps restore energy.

Try activities such as walking, reading, watching a favourite film, a warm bath, journalling, listening to music, or spending time in nature.

Support 

During the University closure period colleague support services will be closed. If you need support over the break, please view the external support information below. (Please check each service website for up-to-date opening times over the festive period.)

Urgent Mental Health Support

Important: If you or someone else is in immediate danger, call 999 or go to the closest Accident and Emergency department.

If you are experiencing suicidal thoughts or supporting someone who is, the following services are available:

  • NHS 111 Mental Health: If you need urgent mental health support, for example if you feel mentally unsafe or severely distressed, you can quickly and easily access support by calling NHS 111 and selecting mental health option 2.
  • If you already have a Crisis Line number, give them a call.
  • Samaritans – 24/7, 365 days a year: 116 123
  • SANEline – 4pm–10pm, 365 days a year: 0300 304 7000

Contact your GP surgery and ask for an emergency appointment.

Non-urgent support but you need someone to talk someone 

  • Samaritans – 116 123 (UK): for anyone, anytime.
  • Employee Assistance Programme (Health Hero)

Call 0800 358 5997 or +44 141 271 7555 (international alternative).

Available 24/7, 365 days a year. Calls are confidential unless there is risk of harm.

Domestic Violence Support

  • Refuge – 24/7 national domestic abuse helpline: 0808 2000 247
  • Men’s Advice Line – 0808 8010 327 (Mon–Fri 10am–5pm)
  • Galop (LGBT+ support) – 0800 999 5428, view opening hours

Bereavement Support

Support if you are facing homelessness