Staying Mentally Well in Winter
Staying Mentally Well in Winter: Advice from Your Local Pharmacist
As the days grow shorter and the skies a little greyer, many of us start to feel the effects of winter not just in our bodies—but in our minds too. Community pharmacists often speak with patients who find themselves feeling flat, fatigued, or unmotivated during the colder months. These feelings are common and understandable, but they don’t have to take over your winter.
Maintaining positive mental health is just as important as managing physical health, and winter can bring some unique challenges. The good news is that there are many practical steps we can take—both small and large—to support our wellbeing through the season.
1. Acknowledge the Impact of Winter on Mental Health
First, it’s important to understand that feeling a little off in winter is more common than you might think. Reduced sunlight exposure can affect our internal body clock (circadian rhythm) and lower levels of serotonin, a brain chemical linked to mood. Some people may experience Seasonal Affective Disorder (SAD), a more pronounced form of winter depression. If you’re feeling persistently low, tired, irritable, or you’re losing interest in things you normally enjoy, please don’t dismiss it as just the “winter blues.” Come and talk to your pharmacist or GP—they’re there to help.
2. Prioritise Daylight and Natural Light
Natural light can have a powerful effect on our mood. Get outside during daylight hours, even if it’s cloudy. A short walk in the morning or during your lunch break can make a real difference.
If you struggle to get outside—perhaps due to work, mobility issues, or bad weather—consider using a light therapy lamp. These simulate sunlight and can be effective for people with SAD.
3. Keep Physically Active
Exercise isn’t just good for your heart and waistline—it’s one of the most effective natural mood boosters available. It releases endorphins and can help reduce stress and anxiety. You don’t need a gym membership to stay active in winter. Home workouts, yoga, walking up stairs, dancing in your living room, or just rugging up and going for a brisk walk are all great options. Aim for at least 30 minutes of activity on most days.
4. Look After Your Sleep Routine
Our sleep can be easily disrupted in winter, especially with darker mornings and evenings. A regular sleep schedule supports mental clarity and emotional balance. Try to go to bed and wake up at the same time every day—even on weekends. Avoid screens late at night, cut back on caffeine after midday, and consider a calming evening routine to help you wind down. If sleep is an ongoing struggle, some pharmacies may offer sleep support options and can guide you on whether seeing your GP is advisable.
5. Eat for Energy and Mood
What we eat influences how we feel. In winter, it’s tempting to reach for heavy comfort foods or sugary treats—but a balanced diet is key to maintaining energy and mood. Include foods rich in omega-3s (like salmon and walnuts), vitamin D (such as eggs, mushrooms, and fortified cereals), and complex carbohydrates (whole grains, root vegetables). These help stabilise mood and provide sustained energy. Some people may benefit from a vitamin D supplement during winter. In New Zealand, our sun exposure can dip quite low in colder months, so it’s worth having a quick chat with your pharmacist about whether supplementation is right for you.
6. Stay Social—Even If It’s Low-Key
Isolation can creep in during winter, especially if you live alone or feel unmotivated to go out. Try to keep in regular contact with friends or whānau, even if it’s just a short phone call, a shared meal, or a chat over coffee. If you’re not sure where to start, check your local community centre, library, or pharmacy noticeboard—there may be walking groups, book clubs, or hobby meet-ups that can help you stay connected.
7. Mind Your Mental Habits
It’s easy to get stuck in negative thought loops during darker seasons. Practicing mindfulness, journaling, or just taking a few minutes to pause and breathe can be powerful tools for staying centred. There are many excellent free or low-cost mental wellbeing apps available now—such as Headspace, Smiling Mind, or Groov (developed here in NZ).
8. Reach Out for Help Early
Mental health is health. If you’re feeling overwhelmed, persistently down, or you’re just not coping, don’t wait—talk to someone. You’re not alone, and support is available. Pharmacists are a great first point of contact. They can provide a listening ear, recommend resources, or refer you to your GP or a mental health professional if needed. They’re trained to spot the signs and help you navigate the options.
Winter may bring a few extra hurdles, but you don’t have to face them alone. A few small, intentional habits can make a real difference to how you feel. And if you’re struggling, please don’t hesitate to talk to your pharmacist—they’re there to support your whole health, not just fill your scripts.
Take care of yourself this season, and remember: brighter days are ahead.