• Take a lunchtime walk . The sunlight and fresh air helps with negative
mindset like feeling detached or cynical. A ‘walk-and-talk’ with a friend provides
Surviving the winter,
social validation.
self-help guide
2. Beat the Winter Slump
Shorter days can drain your energy and mood. Be suspicious of the urge to
When the days are short and the air is cold, it’s tempting to procrastinate on healthy
habits. You might struggle to get out of bed, feeling restless under the covers or on
edge from the lingering grey skies. But purposefully investing in your wellbeing
during winter is essential to flourish and thrive, not just endure the season.
We spoke with Luke Foster, Group Manager Clinical Operations at nib, for his
insights. “Winter can feel overwhelming, but the key is to approach it with small,
consistent actions,” says Luke. “You don't have to involve yourself in intense routines.
Find subtle ways to nourish your body and mind.”
Here’s how to build a winter routine that helps you beat burnout and truly flourish.
roll up into a burrito and not do anything. Giving yourself some digital detox is
also helpful.
Easy Mood Boosters:
• Set aside the first 10 minutes of your day for natural light. Open the curtains
and make your bed - this small act builds momentum.
• Wind down at night by unplugging from screens. The blue light worsen
your insomnia. Instead, fold your laundry or read a book.
• Make social plans, even if you don’t feel like it! Pushing through initial
cynical feelings often leads to connection that nourishes your spirit.
1. Make Movement Manageable
Winter workouts don’t require heroic effort. The goal is to make activity a nobrainer, so you don't procrastinate. A lack of enthusiasm is normal, so be kind
to yourself.
Actionable Tips:
• The night before, put away your devices and fold your workout clothes.
Place them right by your bed.
• Pour yourself a glass of water first thing in the morning. Then, place
your feet shoulder-width apart and do five minutes of gentle stretching—it 'll
give you a lift.
3. Nourish Your Mindset
A negative or detached mindset can be the biggest winter hurdle. Actively
dedicate yourself to practices that support mental health.
Small Ways to Improve Your Mindset:
• Set micro-goals. Instead of an overwhelming goal like “get fit,” try: “After I
make my bed, I will stretch for 5 minutes.” This clarity helps you thrive.
• Celebrate small wins. Did you take out the trash on a cold morning? That’s a
win! This self-validation is powerful.
• Step outside . Leave the house and dedicate yourself to one fun outdoor
activity a week. The change of scenery prevents a lingering low mood.
• Create a bedtime ritual: a hot shower, throw on comfy PJs, and sip on
caffeine-free tea. This routine nourishes your need for rest.
Final Word: Don’t wait for motivation. Approach winter with a plan. Prioritising
these subtle acts of self-care is how you flourish through winter and thrive all year round.
Vocabulary Discovery Task
Look at the highlighted words in the text above. With a partner,
try to work out their meaning from the context.
Discuss what you think each word or phrase means based on how it's used in
the article.
Check your answers with your teacher or a dictionary
after completing the task.
Partner Discussion Questions
Which of the winter tips from the article would be most helpful for you? Why?
Look at the bold wellbeing vocabulary. Choose 3 words that describe how you sometimes feel in winter.
Take a look at the highlighted words, what other phrases can you create with them?
Do you think the article's advice would work in your country/culture? Why or why not?