How to support your wellbeing this winter

As winter settles in across Aotearoa, shorter days and cooler weather can make summer afternoons at the beach feel like a distant memory. During this time of year, it’s normal to notice shifts in your mood and energy. 

Science helps explain why you might feel a bit different in winter. When you get less sunlight, it can disrupt your internal body clock - affecting your mood, sleep, and appetite. You might find yourself sleeping more, craving different foods, and choosing to hibernate at home.

There are actions you can take to look after your wellbeing during the colder months, guided by the Five Ways to Wellbeing and Te Whare Tapa Whā.  

Tips to support your wellbeing during winter

Winter is the perfect excuse to get cosy at home - but it’s still important to stay connected. People who have strong connections with whānau and friends report better mental health and life satisfaction.  

  • If you don’t feel like going out, why not get your mates to come to you? Invite your friends over for a night of games, karaoke, or a potluck dinner.  

  • Use the extra time during winter to clear out your wardrobe and host a clothes or book swap at home or work. Ask everyone to bring some extra items they are not using, like warm clothes or blankets, to donate to charity.  

  • Break up the work week by organising a shared lunch with your team. Enjoy spending time together over some delicious kai. 

  • Know someone who lives far away? Long winter evenings are a great opportunity to catch up via video call. Make a cup of tea, get comfy on the couch, and enjoy a good long kōrero. 

Moving your tinana/body can be a simple way to boost your mood when winter arrives. Daily movement can reduce your stress and anxiety levels, and make you feel more relaxed.  

  • Get your heart rate up with a walk in the winter sunshine. 

  • Start a social sports team with your friends or colleagues/hoamahi. Having a regular activity planned gives you something to look forward to during the colder months. Plus, you’ll feel the wellbeing benefits of moving your tinana too.  

  • If the weather isn’t inviting you outside, there are ways that you can stay active indoors. Try a new YouTube workout, do some mindful stretches, or have some fun with your whānau by learning a new TikTok kanikani/dance together.   

Research shows that regularly learning new things can lift your wellbeing. With more time spent indoors, the chilly season is an ideal time to learn something new.  

  • Refresh a space in your whare by taking on a new DIY project. You could upcycle a piece of furniture, or create a masterpiece to hang on your wall. Get the whole whānau involved and enjoy the process of learning something new together. 

  • How about trying out a new recipe? Cook a warming meal like a soup or stew, and make a big batch that can be shared with your loved ones.  

  • Organise a skills or hobby sharing session with your hoamahi. Ask people to share something they love doing outside of mahi - whether it’s painting, sports, gardening, or learning a language. It’s a fun way to learn something new while getting to know your hoamahi a little better too. 

In te ao Māori, winter is a time for rest, reflection and nourishment. It is an opportunity to pause and focus on how you’re feeling. Intentional activities like meditation, mindfulness and practicing gratitude can all support your wellbeing during winter.  

  • Stop for a break and do a breathing exercise to help you feel grounded - take ten breaths in and out.  

  • Organise a lunch time yoga session at mahi and take a mindful moment all together. 

  • Find some time in your day to appreciate nature, either by stepping outside or looking out a window. Watch the birds, or notice how the trees move in the wind. Use this peaceful moment to think about what you’re grateful for too. 

Notice the changes in your hinengaro/mind and tinana after taking some time to slow down and reflect

Planning a winter routine

Routines can help us regularly practice habits that uplift our wellbeing – they help our brains feel more relaxed and in control. Below are some ideas to help you build a winter routine.   

Create your own wellbeing plan using the Te Whare Tapa Whā or Five Ways to Wellbeing models. These models help us understand what we can do to support our wellbeing. Watch this video to learn how the two models can work together to lift your wellbeing, and make a plan for how you will incorporate them into your life. 

If you know that you find winter challenging, plan ahead and think about how you can make things a bit easier on yourself. Simple actions like making plans with friends in advance, or preparing and freezing meals can be a big help. 

It might be a new season, but that doesn’t mean you need to stop doing the things you enjoyed in the warmer months. Sticking to your exercise routine, spending time with your loved ones, and keeping up with your hobbies will all help you to feel your best. You could use winter as an opportunity to change things up too - try getting up earlier to make the most of the daylight hours, or pick up a a winter friendly hobby! 

Reframing our winter mindset

Did you know? In Northern Norway, where winter days can be as short as three hours, locals support their wellbeing by viewing winter as a challenge to overcome, rather than a threat. Short winter days are seen as a time to build resilience and embrace the opportunities that the change in season brings.  

In Aotearoa, winter is when Matariki takes place. Matariki marks the Māori new year, and is a celebration that invites us to reflect on the past and plan for the future. Winter can be an opportunity for renewal and to set intentions for the year ahead. 

Seasonal affective disorder

While it’s normal to feel a bit different in winter, significant changes in your mood or habits can be a sign of seasonal affective disorder (SAD), a form of depression or low mood that’s related to the change of season. The symptoms can be mild or severe and are as the same as depression, but occur in autumn and winter. 

Learn more about seasonal affective disorder here. If you think you might be experiencing seasonal affective disorder, it’s important to speak to your general practitioner (GP) for support. 

As well as getting support from a GP, people who experience seasonal affective disorder find that small changes can support their wellbeing. Having plenty of exposure to natural light, getting outside, and planning something to look forward to can help. Spending time with others indoors, and talking to someone about how you are feeling can make a big difference too. Most importantly, be kind to yourself and allow time to rest and recharge. 

Research and further reading

Five Ways to Wellbeing
Jase Te Patu on winter wellbeing
Seasonal affective disorder - Healthify
Seasonal affective disorder
Te Whare Tapa Whā
Winter Wellness Tips for Seniors

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