TO TRY TODAY
Skies may be gray, but your spirits can remain sunny with these tips to beat the seasonal blahs.
When the days get darker and the sun sets sooner, it’s important to brighten up your day—literally and figuratively, says Patricia Farrell, Ph.D., a psychologist in Tenafly, N.J. Here are 10 easy ways to beat the winter blues.
1 VEG OUT. Plant-based foods like fruits and vegetables feed the good bacteria in our gut that help produce mood-regulating neurotransmitters like serotonin, explains Karen Bush, a board-certified functional medicine health coach at Cleveland Clinic. It doesn’t have to be fresh: Frozen produce often retains its flavor and nutrition.
2 EMPLOY FLOWER POWER. People who woke up to flowers reported a better mood, in a recent study. So place a vase of tulips or daisies on your bedside table. When in doubt, opt for blooms that are yellow, a hue that’s often associated with sunshine, energy and happiness.
3 MAKE A PHOTO ALBUM. Positive memories greatly enhance our present happiness and can even reduce depression, says Dmitry Golubnichy, founder of the 100 Happy Days Foundation and author of Can You Be Happy for 100 Days in a Row? Sort through your photos and assemble the happy ones into a book you can flip through again and again.
4 LOL. “Laughter reduces stress and overrides other emotions in the moment,” says Donna Agajanian, a New York City–based certified life and intuitive eating coach. Laughter “therapy” has even been shown to function similarly to antidepresants by raising seroonin levels. Already viewed every cat video on YouTube? Try tuning in to a comedy podcast on your commute.
5 COLOR YOUR WORLD. When you find ways to brighten your days physically, you’ll literally feel brighter, says Amy Spencer, author of Bright Side Up: 100 Ways to Be Happier Right Now. Wear a colorful shirt or scarf. Buy a pen with green ink or some turquoise sticky notes. Get pillows for your couch in kelly green or sheets in tangerine. “Just a few shades of difference in your everyday items can make life feel more vivid all around,” Spencer says.
6 CHANGE YOUR ROUTINE. “Small changes can bring big rewards for our spirits,” says Agajanian. “Routines are often connected with the past, so changing one that links to a past negative association can break that link and open up space for other feelings.” One tweak that takes minimal effort: Make your bed (if you don’t already). “It’s a form of self-care and a way of telling yourself that you matter. That alone can lift your mood,” she says.
7 MAKE FRIENDS WITH WINTER WORKOUTS. Just 5 minutes of moderateintensity exercise releases feel-good brain chemicals called endorphins. Exercising outside will give you an even better workout. For one thing, it tends to be more strenuous than indoor sweat sessions, so you’ll burn extra calories. Plus, researchers find that people who get physical outdoors enjoy it more. “I tell people to go outside for 10 minutes,” says Bush. “But once they’re out, they realize how beautiful it is and they stay for an hour.”
8 USE YOUR SENSES. Noticing the sights, sounds and smells of the season—how the snow hangs on the trees, the scent of a Scotch pine— can help you appreciate its beauty. “Our brains are hardwired for the negative—we think about how we have to shovel the snow or how someone driving by got slush on our pants,” says Bush. “But purposely thinking about all the pleasing aspects of winter—and having gratitude for them—allows you to feel more positive moments.”
9 WALK THE HAPPY WALK. People in one study who walked as if they were sad (slowly without a lot of energy or body engagement) ended up feeling sadder. How to make over your gait to gain a mood boost? Happy people walk with an upright, steady torso and swinging arms, reports Golubnichy.
10 FLASH A SMILE. It actually spurs a chemical reaction in the brain, releasing hormones like dopamine and serotonin that increase feelings of happiness and reduce stress. Even forcing a fake smile helps. For best results, smile with your eyes and your mouth. Speaking of eyes: One study found that people who’d had Botox for crow’s feet, which make it harder to crinkle their eyes into a smile, felt more depressed.