Wiltshire


<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="666" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/01/Kate-Oatley-Coaching-5-@storiesbychloe-Chloe-Williams.jpg" alt="Kate Oatley Coaching" class="wp-image-35506" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/01/Kate-Oatley-Coaching-5-@storiesbychloe-Chloe-Williams.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/01/Kate-Oatley-Coaching-5-@storiesbychloe-Chloe-Williams-800x533.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/01/Kate-Oatley-Coaching-5-@storiesbychloe-Chloe-Williams-768x511.jpg 768w" sizes="(max-width: 1000px) 100vw, 1000px" /><figcaption class="wp-element-caption">Image: Chloe Williams / @storiesbychloe </figcaption></figure>



<p>Whether you’re sluggish or low in spirits, most of us feel a bit ‘meh’ during the darker winter months. But we have good news – there are several simple steps that can help you reclaim your mojo and beat the winter blues. Life coach <a href="https://www.kateoatleycoaching.com/" target="_blank" rel="noreferrer noopener">Kate Oatley</a> shares seven secrets&#8230;</p>



<h2 class="wp-block-heading" id="h-embrace-hygge">Embrace hygge</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/allison-christine-unsplash-1000x667.jpg" alt="hygge " class="wp-image-35901" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/allison-christine-unsplash-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/allison-christine-unsplash-800x533.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/allison-christine-unsplash-768x512.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/allison-christine-unsplash.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /><figcaption class="wp-element-caption">Allison Christine / Unsplash</figcaption></figure>



<p>Instead of resisting winter, try embracing it by creating a cosy atmosphere at home. The Danes have turned this into an art form, thanks to the concept of hygge. It seems to work too – Denmark is rated the second happiest country in the world.</p>



<p>‘Think fairy lights, candles and reading books by a glowing fire,’ says Kate. ‘These small comforts can stimulate endorphins, reducing stress and enhancing well-being. By creating a welcoming environment, you’re cultivating a space where you can hunker down and recharge.’</p>



<p>Savour seasonal traditions too, like baking. ‘Banana bread and hot chocolate with coconut milk are two of my favourites,’ says Kate. ‘These rituals can ground you in the present moment and make winter feel more special rather than something to endure.’</p>



<h2 class="wp-block-heading" id="h-try-cold-water-therapy">Try cold water therapy</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-swimming-1000x667.jpg" alt="wild swimming" class="wp-image-35899" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-swimming-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-swimming-800x533.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-swimming-768x512.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-swimming.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Love it or loathe it, taking a chilly dip is a powerful way to build resilience. ‘Whether it’s a cold shower, ice bath, or outdoor swim, this has been shown to release dopamine and boost energy levels,’ says Kate. ‘I find cold showers revitalising &#8211; I’m still working up to outdoor swims. The key is to challenge yourself in manageable ways, as this helps combat fatigue and fosters a sense of accomplishment.’</p>



<p>Fancy giving cold water swimming a try? <a href="https://glovedippers.com/" target="_blank" rel="noreferrer noopener">Glove Dippers</a> in Holt, <a href="https://www.vobster.com/swim" target="_blank" rel="noreferrer noopener">Vobster Quay</a> and <a href="https://lake32.co.uk/product/payg-swimming/" target="_blank" rel="noreferrer noopener">Lake 32</a> are all great places to start. ‘If cold water isn’t for you, consider other resilience-building activities, like meditation or yoga,’ adds Kate. ‘Both are proven to lower stress levels and help you feel more grounded.’</p>



<h2 class="wp-block-heading" id="h-get-outdoors-early">Get outdoors early</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-walking-1000x667.jpg" alt="woman walking" class="wp-image-35896" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-walking-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-walking-800x533.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-walking-768x512.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-walking.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Exposing yourself to daylight in the morning kickstarts your body clock. The upshot? You feel more energised during the day, and sleepy at night. ‘Exposure to daylight helps regulate your circadian rhythm and boosts Vitamin D levels,’ says Kate. ‘This is vital for maintaining a healthy immune system and mood. Aim for at least 20 minutes outdoors daily to feel the benefits. I like to walk first thing.’</p>



<p>If you don’t have time for a walk, try drinking your morning cuppa in the garden. TV presenter and author Julia Bradbury also swears donning her Dryrobe and sitting outside for an early morning breathwork session. Portable light boxes can also give you a boost – they mimic natural sunlight, which is far brighter than indoor lighting.</p>



<h2 class="wp-block-heading" id="h-structure-your-days">Structure your days</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-laptop-1000x667.jpg" alt="woman laptop" class="wp-image-35898" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-laptop-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-laptop-800x533.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-laptop-768x512.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/woman-laptop.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Kate says that when motivation is low, routine can be your best ally. ‘Even something as simple as meal prepping can add structure and reduce decision fatigue,’ she says. ‘By planning ahead, you free up mental energy for the things that matter most.’</p>



<p>If you need inspiration, try creating a vision board with actionable goals. ‘Research shows that visualising your goals can enhance motivation and focus,’ says Kate. ‘Whether it’s booking a spring getaway or tackling a personal project, having something to look forward to can be a great morale booster.’</p>



<h2 class="wp-block-heading" id="h-catch-up-with-mates">Catch up with mates</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/Friends-coffee-1000x667.jpg" alt="women coffee" class="wp-image-35897" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/Friends-coffee-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/Friends-coffee-800x533.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/Friends-coffee-768x512.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/Friends-coffee.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Craving an excuse to go out? You can thank us later. ‘Winter can feel isolating, so prioritise connecting with friends,’ says Kate. ‘That could mean a coffee, catch-up or joining forces for a walk. Social interactions release oxytocin, the “love hormone,” which can counteract feelings of loneliness and boost your mood. Even a brief conversation can have a lasting positive impact.’</p>



<p>Kate adds that shared activities, like pottery classes or an exercise class, can be a great way to meet like-minded people and add variety to your routine. For inspo, keep tabs on Muddy’s What’s On guides, which include workshops and masterclasses.</p>



<h2 class="wp-block-heading" id="h-use-aromatherapy">Use aromatherapy</h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/aromatherapy-1000x667.jpg" alt="aromatheraphy" class="wp-image-35895" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/aromatherapy-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/aromatherapy-800x533.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/aromatherapy-768x512.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/aromatherapy.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>If you love a massage, it might be time for a treat. ‘Our sense of smell is deeply connected to the emotional part of the brain,’ says Kate. ‘Using essential oils can help calm your nervous system and uplift your mood. I love an aromatherapy massage, and I carry tiny roller balls of blended oils to use while out and about.</p>



<p>‘Scents like lavender, bergamot, or citrus can provide an instant boost, whether you diffuse them at home or apply them directly to your pulse points.’</p>



<h2 class="wp-block-heading" id="h-find-3-positives">Find 3 positives </h2>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/journalling-1000x667.jpg" alt="journal journalling" class="wp-image-35900" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/journalling-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/journalling-800x533.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/journalling-768x512.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2025/02/journalling.jpg 1500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>It’s deceptively simple, but gratitude journaling is a powerful way to help you feel more positive. ‘Spend five minutes a day reflecting on three things you’re grateful for,’ says Kate. ‘Journaling reduces stress, enhances self-awareness, and can even improve sleep.’</p>



<p>Importantly, gratitude doesn’t need to be about the big things – it might be bumping into a friend, or the fact you enjoyed a cracking cup of coffee. Ultimately, it takes our focus away from what we don’t have, and encourages us to zone in on the positives in life.</p>



<p>Struggling for time? ‘When you get into bed, try listing in your head the three things you’re grateful for and the one most meaningful thing that happened to you that day,’ says Kate. ‘That’s what I did when my children were younger and time was in short supply.’</p>



<p><strong>See <a href="https://wilts.muddystilettos.co.uk/little-black-book/directory/kate-oatley-coaching-wiltshire-bath-and-online/" target="_blank" rel="noreferrer noopener">here </a>to find out more about Kate’s life and career coaching.</strong></p>


Beat the winter blues! 7 top tips from a pro

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