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Lots of us start the year with high expectations, hoping to make positive changes to our lives or habits. Coming back to university after the festive season can be motivating, but it can also take a little while to settle back into a routine.

While there's talk of making big changes as the year begins, even small actions can make a big difference to how we feel during the colder months. Check out some ideas below and have a think about what else could boost your mood this January.

Have a chat

Whether it’s meeting a friend for a coffee, calling a family member who cheers you up, or reaching out for some more structured support, as humans we generally feel better for speaking to people.

Even micro-interactions like saying hello can have a positive impact. In research carried out by psychologists at the University of Sussex, working with Transport for London and Neighbourly Lab, bus drivers reported that passengers saying ‘hello’ or ‘thank you’ boosted their wellbeing.

Next time you’re on the bus, in the supermarket or waiting outside a seminar room, try giving someone a friendly greeting. Small talk might make your day and theirs!

Make plans to look forward to

This could be simple self-care, like setting aside time to read for enjoyment or downloading a favourite podcast to listen to later. You could also speak to friends about activities you might like to do together in the weeks or months ahead.

Find time to eat together

Cooking with your flatmates or coursemates can be fun and budget friendly. You could take turns making new recipes – see BBC Good Food or Jack Monroe’s Cooking on a bootstrap for ideas.

If you’d like a break from kitchen duties, arrange a group delivery through the Sussex Uni Food app to your residence on campus and you'll get 25% off your first order.

Or if you're looking for company in the evenings on campus, you can order tasty tortillas, nachos, tacos and more from Tortilla in Eat Central until 8pm. Eat Central is a large space that’s great for groups – and it’s open until 9pm.

Follow @sussexfoodie on Instagram to find out about upcoming events this term, including quizzes, movie nights and social kitchen cookery sessions.

Try to get outside during daylight hours

The cold and short days can sometimes mean we don’t get out as much as we could do. The sun is an important source of vitamin D, which strengthens your immune system and improves cognitive function among other things.

Try to get outside in daylight for 20-30 minutes most days. Even if it’s gloomy outside, there can be 100 times more light than just sitting indoors!

Include movement in your day

The NHS recommends making active movement part of your everyday life where possible. How about stretching your legs with a walk around Stanmer Park between classes or swimming at a local leisure centre one evening?

You have lots of options on campus too. Check the Sussexsport pages for information on memberships, group classes and low-cost, social Active US sessions.

A balanced diet, combined with drinking plenty of water, will also help with your wider wellbeing, including energy levels and sleep quality – perfect if you have January assessments.

Ask for support when you need it

Remember, the University offers advice and support on any issue that may be affecting you. Find out how you can access the University’s mental wellbeing support.

This term, you can find knowledgeable staff at the Student Centre at the following times:

• wellbeing stall – Thursdays, 12 noon-2pm
• student advice drop-in session – Wednesdays, 1.30pm-3.30pm
• money advice drop-in session – Wednesdays, 1.30pm-3.30pm
• disability drop-in session, Mondays and Wednesdays, 2pm-4pm
• ‘Tea and talk’ peer support with Residential Life – Wednesdays, 1pm-3pm

Alternatively, you can contact the Student Centre in person at the Welcome Desk, by phone (01273 075700), or online via the My Sussex portal, where you can book an appointment to visit our friendly advisors.

You might also like to explore our mental wellbeing reading list, available through the Library, or the Togetherall virtual community, which uses the positive effects of healthy social networks in its community where people support one another anonymously.

This winter, there are small changes you can make, enjoyable things to discover and lots of ways you can connect with others. Follow @sussexuni and @universityofsussexwellbeing on Instagram for updates.

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