Winter can be a challenging time for care home staff. The colder weather, darker days and increased demands of the season can all have an impact on wellbeing. While caring for residents remains our priority, it's important to remember that your own health matters too.
Looking after yourself doesn't have to involve major lifestyle changes. Small, simple habits can make a big difference.
Top tips for staying well this winter
✅ Stay hydrated
Keep a water bottle nearby throughout your shift.
Warm drinks can be comforting, but don't forget to drink plenty of water too.
✅ Fuel your body
Try not to skip meals, even on busy days.
Choose foods that provide sustained energy, such as wholegrains, fruit, vegetables and lean proteins.
Prepare your meals for work in advance so you're taking healthy food with you.
Try to eat five portions of fruit and vegetables a day.
✅ Prioritise sleep
Good quality sleep supports both physical and mental wellbeing.
Aim for a regular sleep routine wherever possible.
Avoid caffeinated drinks after 6pm.
Avoid screens for at least an hour before bed, as they reduce your sleep hormone.
Make sure your bedroom is comfortable and relaxing.
✅ Get some daylight
A short walk outside, or even a few minutes of fresh air, can help boost mood and energy levels.
Natural daylight is particularly important during the darker winter months.
Consider a daylight lamp if you suffer from seasonal affective disorder (SAD).
✅ Keep active
Gentle exercise, stretching or a brisk walk can help improve wellbeing and reduce stress.
Every little bit of movement counts.
Try a yoga or Pilates routine at home, using YouTube or an app.
Join an exercise class or club in your community that's fun and engaging.
✅ Take a break when you can
Even a few minutes to sit down, enjoy a hot drink or chat with a colleague can help you recharge. If you can't get a break, tell your manager.
✅ Look after your mental wellbeing
Speak to someone you trust if you're feeling stressed or overwhelmed.
Remember that asking for support is a sign of strength.
Use your Employee Assistance Programme (EAP) for counselling.
Speak to your manager if you feel stressed at work.
✅ Be kind to yourself
You spend your days caring for others. Make time for activities you enjoy and celebrate the difference you make.
Plan fun things with friends and family, or on your own if you prefer.
Book yourself in for a pamper treatment, or a coffee or walk with a friend.
This winter, we encourage everyone to take a little time to look after themselves too. A healthy, supported team is at the heart of delivering outstanding care.
Thank you for everything you do.
Karen Mills, RGN, Occupational Health Nurse
Director, Zen Occupational Health Ltd