It’s true that January gets a bad rep. It is widely accepted as the most depressing month – according to 41% of Brits – not least because many of us are exhausted from a busy festive period, while reduced sunlight hours dampen our mood; top that with financial constraints and you can be facing a pretty tough month.
So, with the odds stacked against us, there is even more reason to prioritise our mental wellbeing at this time of year. Thankfully, there are plenty of tips and tricks we can adopt that don’t require that much effort.
“In short, treat winter as a season to lean into rather than fight against, creating small daily rituals that signal safety, warmth and light,” says Sophie Mort, a clinical psychologist and mental health expert at Vitality partner Headspace.
1. Beat the blues
At this time of year, many of us are far more susceptible to seasonal affective disorder (SAD) – otherwise known as the ‘winter blues’. Symptoms of this can be persistent low mood and even depression.
Even though Mort says that it is a “very common response to reduced sunlight and colder weather”, it can make these months particularly hard. Knowing how to tackle these feelings with a few tips and tricks can do wonders for our mental health.
Mort recommends stepping outside at some point during the morning once the sun is up, even if it’s for a brief walk or over a sip of coffee at the door (maybe out of the window) to regulate your circadian rhythm and help stabilise mood.
Or if you struggle to get outside, a light therapy lamp is a “surprisingly effective stand-in,” she adds. Other healthy habits such as braving the cold to keep active and maintaining a healthy diet can keep the winter blues at bay.
2. Living the dream
Sleeping doesn’t just give our bodies a rest; it is time for our minds to recharge, too. When we sleep, we process information, consolidate memories and undergo maintenance processes that prepare us for the day ahead.
Short or fragmented sleep interrupts these processes and can impact our mental health. Even modest sleep restrictions1, according to Vitality data, can leave us feeling more irritable, anxious and less able to regulate our emotions. “The less people sleep, the thinner their psychological defences become,” said the report.
Ensuring we have a healthy sleep routine is, therefore, key for our wellbeing. Lara Aillon-Sohl, a psychiatrist at Headspace, says a good sleep routine is grounded in healthy behaviours.
For her, this starts with reducing the levels of light in the home and turning down the brightness on devices two hours before bed; adopting calming activities in the lead up to sleep – such as reading – and taking a few moments at the end of the day to think about what we’re grateful for.
Even if you think you have a healthy sleep routine, why not try one of her suggestions in 2026? You might be surprised by the results. You can also read more about the fundamentals of sleep on page 6.
2. Living the dream
Sleeping doesn’t just give our bodies a rest; it is time for our minds to recharge, too. When we sleep, we process information, consolidate memories and undergo maintenance processes that prepare us for the day ahead.
Short or fragmented sleep interrupts these processes and can impact our mental health. Even modest sleep restrictions1, according to Vitality data, can leave us feeling more irritable, anxious and less able to regulate our emotions. “The less people sleep, the thinner their psychological defences become,” said the report.
Ensuring we have a healthy sleep routine is, therefore, key for our wellbeing. Lara Aillon-Sohl, a psychiatrist at Headspace, says a good sleep routine is grounded in healthy behaviours.
For her, this starts with reducing the levels of light in the home and turning down the brightness on devices two hours before bed; adopting calming activities in the lead up to sleep – such as reading – and taking a few moments at the end of the day to think about what we’re grateful for.
Even if you think you have a healthy sleep routine, why not try one of her suggestions in 2026? You might be surprised by the results. You can also read more about the fundamentals of sleep on page 6.
Find your calm with...
As a Vitality member, you could get a 12-month Headspace subscription on us. Available with our health and life insurance plans. Find out how Headspace could benefit you in the Get Healthier section of the Vitality UK app.
3. Check in with yourself
When life gets hectic, it can be harder to recognise when we’re struggling. But not taking time to check in with how we’re feeling – because we have 101 other things to be doing – means we risk hurtling towards burnout without even knowing it.
Being mindful of how we’re feeling by practicing daily mindfulness can really help with this. Taking the time out for relaxation techniques, such as breathing exercises, meditation or yoga, gives us the permission for a moment of self-care, and by doing so, we can then take positive steps towards reducing our stress levels and (hopefully) stop us from verging on breaking point.
Why not try setting a small and achievable weekly or daily goal in 2026 to check in with yourself? This could be setting aside five or 10 minutes a day for yourself in whatever form. Set a reminder on your phone for ‘Me Time’ and stick to it.
Or take one night a week to do something completely for yourself. It could be a relaxing bubble bath or going to bed early to read your favourite book – nothing is off limits!
4. Stay connected
“Social connection becomes especially important as the weather turns inwards,” says Mort. “It’s tempting to retreat and hibernate, but maintaining contact with friends and family, even virtually, helps sustain the feeling of connection and a sense of belonging.”
Why not incorporate your other healthy activities with a friend? Going to a parkrun not only gets you and your loved ones out in nature, but you’re also doing an activity and catching up, all for free! Or meet at the gym to do an exercise class together. You could also go for a walk in a new area?
Another thing you can try, according to Mort, is making micro connections with people around you. Why not say “hi” to someone at your local café or when you get on the bus. Or simply send a quick message to a friend to check in with them and let them know you’re thinking about them.
“Genuine connection is one of the strongest predictors of wellbeing, and small, consistent interactions help build emotional resilience,” she adds
5. Tidy space, tidy mind
It’s not compulsory to save your spring clean for later in the year. In fact, studies have shown that a clean and organised space can reduce stress levels and promote a calm mind.
Research says that this is because serotonin, the hormone that stabilises mood and happiness are naturally boosted in clean and organised settings. Clutter and mess can therefore trigger the brain’s stress responses, making winter feel even harder.
This means those who are experiencing SAD could really benefit from taking time to keep their home tidy, as it helps to mitigate the effects of seasonal depression.
Although we can’t control the weather, we can at least take care of our own environment – and that can give us satisfaction and a better sense of self-worth.
Sources
1 Building healthy sleep habits – The next frontier in prevention, Vitality & London School of Economics, 2025
If you want to improve your mental health, we can help
At Vitality, we understand that mental health is as important as physical health. That’s why we’ve given all Vitality health insurance members access to:
- Self care apps and online tools
- Up to eight sessions of counselling or cognitive behavioural therapy, plus
- The option of adding on extra cover for more enhanced mental health treatment
If you need help with your mental wellbeing but don’t know which course of action is suited to you, click the link below to see what is available to you through your Vitality health insurance plan.
