(London, January 15, 2026) — The NHS is advising that the “winter blues” are a genuine phenomenon, and offering guidance on how to cope with seasonal mood dips. Feelings of stress and unhappiness are common in January and February, often triggered by festive debt, colder weather, and reduced daylight, according to the health service.
The NHS is offering advice to combat seasonal mood dips, acknowledging that many people experience the “winter blues.”
- The NHS recognizes the “winter blues” as a common experience, not a clinical diagnosis.
- Simple steps like connecting with others, spending time outdoors, and maintaining a healthy diet can improve mood.
- Free NHS talking therapies are available to those struggling with persistent low mood or anxiety.
- Resources like the Samaritans and Mental Health Innovations offer 24/7 support.
The NHS acknowledges that while “Blue Monday” – a concept popularized as the most depressing day of the year – lacks a clinical basis, many individuals genuinely feel less like themselves during the colder, darker months, experiencing what is commonly known as the “winter blues.” “This is very normal – we all feel down at different times – but thankfully there are practical steps we can take that make a big difference,” said Alex Burrage, Consultant Psychological Therapist from the South West.
The reduction in sunlight can disrupt the body’s internal clock and lower mood, while also impacting the chemicals in the brain that regulate emotional wellbeing. The NHS recommends considering vitamin D supplements during autumn and winter, as the UK does not receive sufficient sunlight during these months, or incorporating oily fish like mackerel into the diet.
Simple lifestyle adjustments can also have a positive impact. The NHS advises reaching out to friends and family, spending time outdoors, eating well, and limiting intake of caffeine and alcohol. For those struggling more deeply, free NHS talking therapy services are available to connect individuals with professionals.
One individual, Jonathan, shared his experience with NHS talking therapies, stating, “I was spending too much time on social media, and unbeknown to me, I was pushing my family into the background and becoming solitary…they were extremely professional and have the experience to help, but more importantly, they listen. That is vitally important to someone struggling with their mental health. I honestly wouldn’t be where I am today without the help.”
What This Means for You
The NHS guidance underscores the importance of proactive mental wellbeing, particularly during the winter months. Recognizing that seasonal changes can impact mood is the first step. The readily available advice – from simple lifestyle adjustments to professional support – offers accessible pathways for individuals to manage their mental health. For those experiencing persistent or worsening symptoms, the NHS emphasizes that help is available and encourages reaching out to a GP or utilizing the 24/7 support services.
If you are worried about hurting yourself, the First Response helpline is open 24/7. You can find a local number at www.nhs.uk.
Individuals can self-refer for NHS Talking Therapies with their local service. For confidential support, The Samaritans can be reached at 116123 or [email protected]. Text “Shout” to 85258 for 24/7 text support, or “YM” if under 19. Childline is available at 08001111.
