Winter Wellness at Work: Practical Ways to Beat the Seasonal Slump
3 mins read
As we hit the mid-year mark in 2025, many teams are feeling the winter drag — darker mornings, colder days, and lower motivation. In today’s flexible work culture, where hybrid arrangements and wellbeing matter more than ever, seasonal change can be a tipping point for disengagement. But winter also brings an opportunity: to reinvest in team energy, connection, and care….
As we hit the mid-year mark in 2025, many teams are feeling the winter drag — darker mornings, colder days, and lower motivation. In today’s flexible work culture, where hybrid arrangements and wellbeing matter more than ever, seasonal change can be a tipping point for disengagement. But winter also brings an opportunity: to reinvest in team energy, connection, and care.
Why winter affects us
Research shows that colder weather and shorter daylight hours can disrupt sleep cycles, lower vitamin D levels, and increase feelings of fatigue or isolation (Better Health Channel, 2023). These seasonal changes can reduce productivity, impact mood, and lead to presenteeism if left unaddressed.
Mid-year is also a pressure point. The excitement of January’s goals has worn off, leave balances are dwindling, and burnout may start to creep in. Employees are often operating in ‘survival mode’ — just getting through the day, which impacts focus, collaboration, and performance.
What can employers do?
Small adjustments can make a big difference. To support your team through winter:
Keep spaces warm, bright and inviting
Encourage access to natural light and flexible arrangements for remote or hybrid workers who may struggle with energy dips.
Promote movement and mental health
Schedule optional team walks, host lunchtime wellbeing check-ins, or run virtual yoga to re-energise staff.
Offer seasonal perks or initiatives
Flu vaccines, winter snack packs, or themed staff lunches can go a long way in boosting morale. Even small gestures signal care and connection.
What can workers do?
While employer support is vital, individual actions play a key role in managing personal wellbeing during the colder months:
Stick to a routine
Aim for consistent wake-up and sleep times, even on grey mornings. A steady rhythm helps regulate energy and focus.
Seek sunlight and fresh air
A 10-minute walk during lunch can lift your mood and boost vitamin D levels.
Eat and hydrate well
Warm, nourishing meals and hydration support immunity and brain function.
Make space for connection
If you’re an extrovert, you might feel more isolated during winter. Organise coffee catchups or team chats to stay engaged.
Speak up if you’re struggling
Contact your manager or utilise Employee Assistance Programs (EAPs). You’re not alone — support is available.
Official Support Resources
For free and confidential mental health support, visit:
Beyond Blue | Lifeline | Heads Up
Don’t let connection freeze
Winter can quietly erode collaboration. Hybrid teams may default to silence or solo work. To maintain connection:
- Host easy, low-pressure catchups (e.g. online trivia, themed Zooms, warm lunches)
- Create shared playlists or recipe boards
- Encourage peer recognition and micro-moments of positivity
Leadership matters
Leaders set the tone for wellbeing. When managers model healthy behaviours, for example, taking breaks, discussing mental health, and encouraging downtime, teams follow suit. A culture of care starts from the top.
Winter Wellbeing Checklist
For Employers:
☐ Encourage flexible hours for daylight exposure
☐ Provide access to EAP or wellbeing resources
☐ Run a winter-themed social or shared lunch
☐ Regularly check in with your team (especially remote workers)
☐ Acknowledge mid-year pressure and reward effort
For Employees:
☐ Wake up at the same time each day
☐ Take short breaks outdoors
☐ Plan something to look forward to (a dinner, a walk, a creative hobby)
☐ Eat warm, nourishing food and hydrate
☐ Ask for support if you need it — early is best
