Experts believe that laughter actually stimulates brain processes that fight depressive symptoms. And because laughter is downright contagious, invite family members or friends to join your comedy movie night and share the popcorn. While staring at your screens 24/7 isn’t recommended, a movie marathon every now and then is a good thing when it’s cold outside.
4. Warm up with a cup of real hot chocolate
It’s a good idea to make some changes to your diet during the winter, says Susan Kleiner, PhD, RD, author of The good mood diet. Of course, it’s important to eat plenty of fruits, vegetables, and whole grains, but treats like homemade hot chocolate (with natural, non-Dutch processed cocoa powder) are also heart-healthy and contain mood-enhancing flavonols.
“Plus, this drink gives a wonderful feeling of something delicious, a treat, and a ritual to look forward to,” says Kleiner. She recommends making it in the evening with fortified milk, which provides a combination of carbohydrates, protein, and vitamin D—a combination that can support the serotonergic system and help us relax, says Dr. Kleiner.
Kleiner also recommends eating fish — especially oily fish rich in omega-3 fatty acids, such as salmon, lake trout or sardines — three to five times a week, as it can help improve mood, even in those taking antidepressants. She also advises consuming plenty of whole grains, fruits, vegetables and at least one egg with yolk (a good source of choline, which helps regulate nerve function and metabolism, among other functions, and is therefore important for keeping energy levels stable) every day, preferably at breakfast.
5. Throw a festive party – but don’t stress
‘Tis the season to decorate the halls and throw a little seasonal party. And if it’s already after the holidays, any excuse to host a gathering of friends will do: try dinner, cheese tasting, Super Bowl party, or board game night. Planning an event will give you something to look forward to and it might also put you on other people’s invitation lists. (More fun for you!)
On a note of caution, Gollan asserts that “chronic interpersonal problems do increase perceived stress.” So if there is a relationship in your social or family circle that is an ongoing source of stress, give yourself a gift and resolve it, ideally before the party. Or just invite people who bring more fun than stress.
6. Give yourself a manageable task to complete
It’s important to incorporate activities into your day – even tasks like mopping the floor – that will give you a feeling of competence and accomplishment. According to a psychological theory called self-determination theory (which says people need to feel competent, able to make their own choices, and have rewarding relationships with others), we all have an innate need to feel competent in order to grow emotionally, maintain a sense of integrity, and maintain our well-being.
Balance hard work with little things that make you happy, like treating yourself to fresh flowers or, yes, that cup of homemade hot chocolate. Doing things that are fun and meaningful is also the basis of behavioral activation, which Gollan says is an important strategy for improving morale. It’s also one of the most effective ways to relieve depression, according to research.
7. But don’t let your to-do list get too out of hand
Don’t overwhelm yourself with project lists and tasks just because you can’t do other activities that you could make time for in other seasons. If you enjoy gardening in the spring and summer to reduce stress, that doesn’t mean spending those same hours in the winter cleaning out your closets will do you the same good or be as enjoyable.
Finish the business you need to take care of and do it on time. Decide to stop procrastinating on unpleasant things (like unpaid bills) that might just turn into more stress later so you have more time to do things you love. Get the tools you need to get organized.
8. Book a stay – even if it’s a mini
Most people experience an improvement in their mood when they have something to look forward to. If your coworker’s upcoming vacation to Bermuda has you dreaming of traveling, Gollan says you can save money and still get a boost by planning mini-getaways closer to home. You may not have the budget or free time to take an exotic trip, but it’s much easier to take the time and plan a local trip, like an afternoon of ice skating with friends, trying a new restaurant in a nearby town, or going to a concert.
9. Consider light therapy if you can’t get the sun you need
A lack of sunlight can disrupt your body’s circadian rhythm, leading to lower levels of serotonin, vitamin D and, in turn, your mood and energy levels. So if you have flexibility and the weather permits, try planning early morning walks or a walk outside at lunchtime to benefit from more natural light.
If that’s not an option, consider trying a full-spectrum light box, which is especially beneficial for people with seasonal depression. Light therapy can help regulate your body’s circadian rhythms and the release of hormones that help you feel energized and regulate your sleep.
Gollan notes that light boxes are powerful (and can be expensive), so talk to your doctor or mental health professional for advice on when to use them and for how long.
10. Do not hesitate to consult your healthcare professional
Gollan says the blues can be part of other syndromes. Chronic pain, headaches, sleep problems, and even heart disease are all linked to symptoms of depression, so see your doctor to make sure your winter blues aren’t something more serious.
:max_bytes(150000):strip_icc()/GettyImages-1582579266-9fc323b37921422b85e9e597fce3f56d.jpg?w=390&resize=390,220&ssl=1 "Should you eat before or after training? Here is what science says")
:max_bytes(150000):strip_icc()/GettyImages-2213748528-ece040662c5147dfba6b1e31c499128d.jpg?w=390&resize=390,220&ssl=1 "What you need to know")