How to Manage Your Happiness Chemicals Going Into Winter
The clocks recently changed in the UK, and most people very quickly notice the darker evenings, the decreasing sunlight exposure and the effects it has on the mind and the body.
But for aviation professionals - who already navigate irregular schedules, jet lag, and fluctuating daylight - this seasonal shift can DEFINITELY hit harder.
Shorter days can affect mood, motivation, sleep, and overall performance. With less natural light, our “happiness chemicals” naturally dip, and that can influence how we show up both at work and at home.
The good news? You can proactively support your wellbeing this winter.
Let’s look at the four key happiness chemicals - and simple, realistic ways to boost them around a busy aviation lifestyle.
Dopamine – The Motivation & Reward Chemical
Dopamine helps fuel drive, motivation, and focus. Winter often makes us feel less energised, so boosting dopamine can help maintain performance.
Aviation-friendly ways to increase dopamine:
Set small, achievable goals for your week (micro-wins count: a tidy galley, 10-minute stretch, inbox clear-out)
Learn or practise something new – a skill, language, hobby, or simulator exercise
Healthy structure: create a morning or pre-shift routine you actually enjoy
Limit the “quick fixes” (sugar, caffeine, doom scrolling) that give short dopamine spikes but leave you more depleted
Think: steady motivation, not frantic pressure.
Serotonin – The Mood Stabiliser
Serotonin supports emotional balance, calm, and resilience. Reduced sunlight directly impacts serotonin levels — a key reason many people feel lower in winter.
Ways to naturally support serotonin:
Get outside in daylight daily – even 10–15 minutes helps, especially earlier in the day
Exercise or gentle movement: walking, yoga, stretching between flights
Eat foods rich in tryptophan (helps serotonin production): oats, eggs, turkey, nuts, seeds, salmon
Use light therapy if you're often up before sunrise or don’t see daylight on shift days
Sunlight + movement = a powerful combination.
Endorphins – The Stress & Pain Relievers
Endorphins help you feel lighter, reduce stress, and improve mood — especially helpful when energy dips.
Boost endorphins with:
Movement that feels good (not just exercise for the sake of it)
Laughter and fun – watch something that makes you genuinely laugh
Music – creating feel-good playlists for commutes, layovers, or pre-shift prep
Cold exposure: cold showers or a brisk walk in fresh air
If it makes you smile, it counts.
Oxytocin – The Connection & Trust Chemical
This one often gets overlooked in aviation, especially with disrupted social rhythms and time zones. Oxytocin helps us feel connected, supported, and grounded.
Ways to support oxytocin this winter:
Quality connection with people who feel good for your nervous system
Acts of kindness – small moments of thoughtfulness or support
Physical touch where appropriate (hugs with loved ones, massage, even self-soothing touch like a hand on your heart)
Strengthen a sense of belonging – whether through friends, community, or peer support
Connection is fuel — not a luxury.
A Winter Ready Wellbeing Plan
Aim to build small, frequent boosts into your week rather than “all-or-nothing” efforts. A simple daily check-in can help:
Ask yourself:
"Which happiness chemical am I low on today — and what small action will support it?"
Tiny, consistent shifts = big impact over time.
Final Thoughts
Winter doesn’t have to mean a decline in mood, motivation, or performance. With awareness and simple, manageable habits, you can stay balanced, energised, and resilient — even through the darker months.
If you’d like support building a personalised wellbeing plan that fits your aviation lifestyle, routine, and nervous system:
Book a 20-minute exploratory call.
Let’s help you stay cleared to climb this winter.