As the temperature drops and the days get shorter, winter brings unique challenges for our physical and mental wellbeing - and for employers trying to keep teams healthy, motivated, and engaged.
Shorter daylight hours, colder weather, and end-of-year pressures can all contribute to stress, fatigue, and illness. The festive period, while joyful, can also lead to ‘festive burnout’, reduced productivity, and increased absence rates.
That’s why a proactive approach to Winter Wellbeing at work is essential. In this guide, we explore the key risks employees face during the colder months and the practical ways employers, HR teams, and managers can support them through effective Occupational Health and Wellbeing strategies.
When natural light is in short supply, many people experience a dip in mood, energy, and motivation. This is often linked to Seasonal Affective Disorder (SAD), a recognised form of depression triggered by reduced sunlight, which affects our circadian rhythm and serotonin production.
Persistent low mood
Fatigue and poor concentration
Sleep disruption
Loss of interest in daily activities
Irritability or social withdrawal
Get outside in daylight: Even a short walk on your lunch break helps boost mood and vitamin D.
Consider light therapy: Devices that mimic sunlight can regulate sleep and mood.
Stay active: Regular movement releases endorphins and reduces stress.
Stay connected: Don’t isolate yourself - social contact helps maintain wellbeing.
Talk to someone: Seek support from a GP, counsellor, or employee wellbeing programme if symptoms persist.
Offer flexible working hours so employees can benefit from daylight.
Encourage walking meetings or breaks outdoors.
Educate managers to recognise early signs of low mood or fatigue.
Provide access to Occupational Health assessments, wellbeing resources, or Employee Assistance Programmes (EAPs).
Ensure office environments are well-lit and encourage movement away from screens.
By promoting awareness and offering small adjustments, businesses can significantly reduce the impact of SAD on morale and productivity.
While December brings festivities and end-of-year celebrations, it also brings financial pressures, heavy workloads, and social exhaustion. The result for many is Festive Burnout, a mix of emotional fatigue, stress, and physical tiredness that hits just when teams need to perform at their best.
Year-end deadlines and targets
Financial and family pressures
Multiple social commitments
Lack of downtime or rest
Increased alcohol intake and poor sleep
Employees suffering from burnout may experience lower concentration, irritability, or physical illness, leading to both absenteeism and presenteeism. Productivity drops, mistakes rise, and morale can quickly follow.
Manage workloads early: Prioritise tasks and stagger deadlines where possible.
Set realistic expectations: Avoid unnecessary overtime or “crunch” periods.
Encourage time off: Support employees to take their annual leave and fully disconnect.
Create calm periods: Avoid scheduling major projects or reviews in late December.
Promote a healthy culture: Promote good behaviour from leadership - taking breaks, logging off on time, and maintaining boundaries.
Offer wellbeing check-ins: Simple one-to-one conversations can uncover early signs of burnout.
An effective Occupational Health partnership can help identify high-risk employees and design preventative measures such as stress management programmes or resilience workshops.
Colder weather, enclosed spaces, and seasonal bugs all increase the risk of illness. For workplaces, this often means more short-term absences and reduced productivity.
Colds and flu
Norovirus (winter vomiting bug)
Bronchitis and pneumonia
Seasonal allergies and asthma flare-ups
Get a flu jab: Especially for those in healthcare, public-facing, or manual roles.
Eat for immunity: Incorporate fresh fruit, vegetables, and lean proteins to maintain nutrient levels.
Stay hydrated: Central heating can dehydrate - drink plenty of water.
Keep warm and dry: Dress appropriately for the weather, especially for outdoor workers.
Practise good hygiene: Wash hands frequently and sanitise shared workspaces.
Rest properly: Fatigue weakens the immune system; prioritise sleep.
Run flu vaccination clinics or reimburse vaccination costs.
Ensure heating and ventilation systems are maintained.
Encourage employees who are unwell to stay home and recover fully.
Implement clear sickness absence policies with supportive return-to-work procedures.
Offer Occupational Health advice on managing recurring illness or long-term conditions.
Share educational resources e.g., “How to stay healthy this winter” posters or intranet articles.
A healthy workforce is a productive workforce, and prevention is far more cost-effective than reactive absence management.
Shorter days and icy conditions can lead to more accidents at home and work. Simple precautions can prevent injuries and absences.
Grit or salt all outdoor pathways and car parks.
Provide non-slip mats at entrances.
Review lighting around buildings for visibility after dark.
Encourage suitable footwear policies for outdoor staff.
Offer manual handling or ladder safety refreshers before festive decorating begins.
Occupational Health teams can also carry out workplace risk assessments to identify cold-related risks and ensure environments remain safe throughout winter.
The cold weather doesn’t directly cause conditions like arthritis, but it can make symptoms worse. Lower activity levels and reduced vitamin D exposure can also affect muscle and bone strength.
Stay active: Gentle stretching or walking helps lubricate joints and reduce stiffness.
Take vitamin D supplements if advised by a GP.
Maintain good posture — especially for desk-based roles.
Dress warmly and avoid cold draughts around the workspace.
Offer ergonomic assessments for desk and manual workers.
Invest in adjustable chairs, keyboards, and equipment.
Provide physiotherapy or Occupational Health referrals for those with chronic pain.
Encourage short, regular breaks to move and stretch.
Incorporate wellbeing initiatives such as “Move More Mondays” or group step challenges.
A focus on musculoskeletal health helps prevent minor discomforts from becoming long-term absences — and demonstrates genuine care for staff wellbeing.
ors, but connection and self-care remain key to maintaining mental balance.
Make time for enjoyable activities like reading, music, or time with family.
Take screen breaks and prioritise rest.
Stay socially active, even if plans move indoors.
Practise gratitude - focusing on positives reduces stress and anxiety.
For employers, organising low-cost social events or wellbeing challenges can help maintain morale through the darker months, from charity bake-offs to team wellbeing walks.
Occupational Health (OH) professionals play a vital role in helping organisations navigate the challenges winter brings. From mental health support to sickness absence management, OH provides a clinical, structured approach to workforce wellbeing.
Wellbeing strategy development: Aligning with company culture and values.
Mental health support: Including counselling, EAPs, and resilience training.
Health surveillance: To identify early signs of work-related illness.
Absence and case management: Guiding employees back to work safely.
Workplace adjustments: Ensuring physical environments support recovery.
Employers who proactively use Occupational Health services not only protect staff but also reduce costs associated with absenteeism, turnover, and lost productivity.
Here’s a quick-reference guide to keep your organisation healthy through the colder months:
| Area | Action | Benefit |
|---|---|---|
| Mental Health | Offer EAP and wellbeing workshops | Reduces stress and burnout |
| Physical Health | Run flu jab programme | Fewer seasonal absences |
| Flexible Working | Enable daylight breaks or hybrid working | Improves mood and engagement |
| Safety | Review winter risk assessments | Fewer workplace accidents |
| Communication | Promote winter wellbeing tips internally | Raises awareness and participation |
| Occupational Health | Provide early intervention and support | Keeps staff in work and well |
1. How can I support employees struggling with Seasonal Affective Disorder (SAD)?
Encourage regular breaks in daylight, provide well-lit workspaces, and offer flexible start times. Occupational Health can help create wellbeing plans or refer employees for counselling where needed.
2. What can HR do to prevent festive burnout?
Review workloads early, promote rest, and encourage boundaries between work and home life. Managers should model healthy behaviours by switching off at reasonable times.
3. How can I reduce sickness absence during winter?
Promote vaccinations, hygiene awareness, and remote working when appropriate. Occupational Health case management ensures those who are unwell return safely and sustainably.
4. What are simple ways to promote workplace wellbeing in winter?
Run wellbeing challenges, encourage step counts or lunchtime walks, share health tips, and recognise achievements — small morale boosts make a big difference.
5. Why is Occupational Health particularly important in winter?
Winter amplifies both mental and physical health challenges. Occupational Health provides the expert support, adjustments, and clinical interventions needed to maintain a healthy, productive workforce.