By Aaliyah Hussain, Senior Student Experience Coach
January can feel like the hardest time of the year for many. Even though the shortest days of the Winter are behind us (yes, the days are officially getting longer!), mornings are still dark and cold, and motivation can be hard to find. If you’re struggling to stay on top of assignments or missing the sunshine from home, you’re not alone. Winter can be tough, especially for international students from sunnier climes, and even for those accustomed to the great British weather, January can be a drag.
But don’t worry—there are small, practical steps you can take to boost your wellbeing and stay on track through these darker months. Let’s explore five tips to help you feel brighter, even when the sun isn’t shining.
1. Get Outside Every Morning
Daylight is your best friend in winter. Exposure to natural light first thing in the morning helps regulate your sleep-wake cycle and boosts serotonin levels, improving your mood and focus.
Why it matters: Your body clock, or circadian rhythm, relies on light to stay in sync. Without it, you might feel sluggish or out of sorts.
What to do: Spend 20 minutes outside in the morning—whether it’s a walk to campus, a coffee in the fresh air, or just standing by a window. Even cloudy days in the UK provide enough light to make a difference.
2. Take Vitamin D
Vitamin D, often called the ‘sunshine vitamin’, is essential for energy, mood, and overall health. But during winter, it’s hard to get enough through sunlight alone, especially for people with darker skin.
Why it matters: Low Vitamin D levels are linked to fatigue, low mood, and even difficulty concentrating—all things you don’t need when juggling assignments.
What to do: A daily Vitamin D supplement can help fill the gap. It’s a simple addition to your routine that can make a big difference.
3. Stay Active
When it’s cold and dark, curling up in bed all day might feel tempting, but movement is key to feeling better. Exercise doesn’t just keep you physically healthy—it boosts endorphins and helps clear your mind.
Why it matters: Staying active can reduce feelings of stress and help you concentrate better, giving you the energy to tackle your to-do list.
What to do:
- Take a brisk walk around your campus or a nearby park. Here in Bristol, we are blessed with so many great open spaces to choose from, such as Ashton Court right next to Bower Ashton, and Stoke Park Estate which is a stone’s throw from Frenchay and Glenside. And if you’re at Arnolfini, you have the lovely harbourside to take a scenic stroll.
- Try a free YouTube workout or yoga session at home.
- Take advantage of your free MOVE membership. As a UWE student you have free access to a huge variety of classes and sessions every week to help you be active and feel good.
4. Create a Winter-Friendly Routine
Winter days feel short, but having a routine can help you feel more grounded and in control. Small habits can add structure and make those darker hours feel more manageable.
Why it matters: Building simple rituals into your day can help reduce stress and keep you motivated, even when energy is low.
What to do:
- Plan your day the evening before, focusing on one or two key tasks.
- Schedule time for breaks and things you enjoy, like reading, cooking, or calling a friend.
- Wind down with a calming bedtime routine to improve your sleep quality (it’s not just for babies, it really works!)
5. Stay Connected
It’s easy to isolate yourself in winter, but staying connected with others is vital for your wellbeing. Sharing how you’re feeling or simply spending time with friends can lift your spirits.
Why it matters: Social connections help combat feelings of loneliness and give you a much-needed sense of community.
What to do:
- Meet up with friends for a study session or a meal.
- Join a UWE society or group to meet new people.
- Attend an event on campus—there’s loads happening in January!
How Your Student Experience Coaches Can Help
If you’re finding it hard to get motivated, we are there to listen to how you feel, help you identify your challenges, set realistic goals and create a plan for your success and wellbeing.
Book a one-to-one appointment:
