As the weather cools and we spend more time indoors, it’s important to take extra care of our physical and mental well-being. This season can be tough for many, but small, simple actions can make a big difference.

Here are some practical tips for supporting our mental well-being during winter:

• Moving your body in a way that works for you

• Getting outside for fresh air and natural sunlight

• Nourishing yourself with nutrition and hydration

• Taking time to rest and unwind

• Staying connected with friends and whānau

Hint: These tips can help not just during winter, but anytime you’re feeling a little low.

Let's dive a little deeper.

1. Moving Your Body in A Way That Works for You

Movement doesn’t need to be intense or structured to make a difference. Even gentle activity — like stretching, walking, or simply shifting positions during the day — can help lift your mood and reduce tension. The key is finding something that feels manageable and supportive for you, rather than another “should.”

2. Getting Outside for Fresh Air and Natural Sunlight

Spending a little time outdoors, even on colder or cloudier days, can help reset your body and mind. Natural light and fresh air can support your energy levels, sleep, and overall sense of wellbeing. It doesn’t have to be long — a few minutes outside can be enough to create a small but meaningful shift.

3. Nourishing Yourself With Nutrition and Hydration

What we eat and drink can have a real impact on how we feel, especially during winter when our bodies often need a little extra care. Gentle, nourishing choices — regular meals, warm foods, and staying hydrated — can help support both physical energy and emotional balance without needing to be perfect.

4. Taking Time to Rest and Unwind

Winter can be a good time to slow down, but that doesn’t always come naturally. Intentionally creating small moments to rest — whether that’s taking a break, practising mindfulness, or simply pausing — can help calm your nervous system and reduce the build-up of stress over time.

5. Staying Connected with Friends and Whānau

When it’s cold and dark, it can be easier to withdraw or feel a bit isolated. Reaching out in small ways — a message, a call, or spending time together — can help maintain connection and remind us that we’re not alone. Even brief moments of connection can have a positive impact.

If you’d like a bit more guidance as you work through these ideas, we’ve created a gentle Winter Reset to support you over five days — one small, manageable step at a time. It’s part of our Winter Wellbeing Bundle, which not only supports your own wellbeing, but also helps us continue supporting others who may be finding this season difficult. You can learn more here Winter Wellbeing Bundle here.

If it all feels a little overwhelming?

Choose one.

One tip.

One action.

If you’d like a bit more guidance putting these into practice, we’ve created a gentle Winter Reset you can move through at your own pace — one small step at a time. It’s part of our Winter Wellbeing Bundle, which also helps us continue supporting others who may be finding this season difficult.

If you would like more help with your mental well-being, see your general practitioner.

If you would like support with anxiety right now, you can call the free, national 0800 ANXIETY Helpline.

Anxiety NZ also offers therapeutic and counselling services. Learn more here.