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Why winter wellness matters
Winter brings more than just darker nights and colder shifts, it can also mean more colds, flu and feeling run down, especially if you’re juggling demanding work with family life.
Whether you’re on patrol, working shifts, or supporting your team behind the scenes, staying well helps you show up strong for both your colleagues and loved ones. And remember, support is available through the Police Mutual Wellbeing Hub, designed with the policing community in mind.
1. Keep warm and comfortable at home
After long hours on duty, coming back to a warm, safe home is beneficial:
- Try to keep your home at around 18°C if you can, especially in rooms you use regularly
- Layer up, thermal socks, gloves and hats make a big difference on frosty mornings or night shifts
- Hot meals and warm drinks help maintain your body temperature and boost morale
- Make sure boilers and heaters are serviced and ventilate safely to avoid carbon monoxide risks
2. Boost your immunity and prevent winter illness
You’re exposed to a lot on the job, so protecting your health is key:
- Stay up to date with flu jabs and COVID boosters if you’re eligible
- Wash hands regularly, especially after dealing with the public or using shared equipment
- Keep basic medicines stocked at home, especially if you’re working irregular hours
- Encourage rest early if anyone in your household feels unwell
- Eat well, vitamin-rich foods like citrus, leafy greens and whole grains support your immune system
3. Stay active and get natural daylight
Shift work and shorter days can zap your energy. Keep moving:
- Fit in short walks, even during breaks or between shifts
- Aim for 10–30 minutes of daylight when possible, great for vitamin D and mood
- On rest days, try indoor activities like yoga, stretching, or even a family dance-off
4. Look after your mental health in Winter
Winter can be tough emotionally, especially with the pressures of the job:
- Stick to a routine when you can, regular sleep and meals help stabilise mood
- Make time for hobbies, mindfulness, or just switching off with a good film
- Stay connected, whether it’s a quick call to a mate or a catch-up with family
- If you’re struggling, reach out. Confidential support is available through occupational health or Police Mutual
5. Support vulnerable family members
Some loved ones may need extra care during winter:
- Make sure children and older relatives have warm clothes and safe footwear
- Offer help with shopping, prescriptions, or clearing icy paths
- Check in regularly, especially if you’re working long shifts or nights
Extra Peace of Mind with the Police Mutual Healthcare Scheme
The Police Mutual Healthcare Scheme currently provides medical cover for over 20,000 Police Officers, Staff and their family members. Although it doesn’t cover minor illnesses such as colds and flu, it can provide support for more serious health concerns and offers access to a range of benefits including:
- Access to in-patient and specialist treatment
- Consultations and diagnostic support
- Faster treatment options, helping reduce winter NHS waiting times
- Pre-existing conditions (in the 5 yrs prior to joining the scheme), radiotherapy and chemotherapy, dental, cosmetic or emergency treatments are not covered. For full details please see the scheme rules.
Healthcare is a discretionary scheme, not an insurance product. It is not regulated by the Financial Conduct Authority. For more information see Police Mutual Healthcare Scheme.
The Healthcare Scheme is provided by PMHC Limited trading as Police Mutual.