3. Queue Up a Stream of Laugh-Out-Loud Films
Experts believe that laughter actually stimulates processes in your brain that counter depressive symptoms.
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And because chuckling is downright contagious, invite some family or friends to join your comedy movie night and share the popcorn. While it’s not recommended to stare at your screens 24/7, a movie marathon once in a while is great when it’s cold outside.
4. Warm Yourself Up With a Mug of Real Hot Cocoa
It’s a good idea to make a few tweaks to your diet during the winter, says Susan Kleiner, PhD, RD, author of The Good Mood Diet. Of course, eating plenty of fruits, vegetables, and whole grains is important, but treats like homemade hot chocolate (with non-Dutch processed, natural cocoa powder) are also heart-healthy and contain mood-boosting flavonols.
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“Plus, this drink gives a wonderful sense of something delicious, a treat, and a ritual to look forward to,” Kleiner says. She recommends making it with fortified milk in the evening, which provides a combination of carbs, protein, and vitamin D — a combination that can support the serotonin system and help us relax, Dr. Kleiner says.
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Kleiner also recommends eating fish — especially fatty fish rich in omega-3 fatty acids, such as salmon, lake trout, or sardines — three to five times a week, as this can help boost mood, even among those taking antidepressant medication.
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She also advises getting plenty of whole grains, fruits, vegetables, and at least one egg with the yolk (a good source of choline, which helps regulate nerve function and metabolism among other functions, and therefore is important to keep energy levels stable) each day, preferably for breakfast.
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5. Host a Festive Party — but Don’t Stress
’Tis the season to deck the halls and host a small seasonal party. And if it’s already after the holidays, any excuse to host a gathering of friends will do — try a dinner party, cheese tasting, Super Bowl party, or board game night. Planning an event will give you something to look forward to, and it could also put you on other people’s invite lists. (More fun for you!)
On a cautionary note, Gollan says that “chronic interpersonal hassles do increase perceived stress.” So if there’s a relationship in your social circle or family that’s an ongoing source of stress, give yourself a present and work it out, ideally before the party. Or simply invite people who bring more enjoyment than stress.
6. Give Yourself a Manageable Task to Accomplish
It’s important to build activities into your day — even chores like cleaning the floor — that will give you a sense of competence and accomplishment. According to one psychological theory that’s called the Self Determination Theory (which says people need to feel skilled, able to make their own choices, and have rewarding relationships with others), we all have an innate need to feel competent to grow emotionally, maintain a sense of integrity, and maintain well-being.
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Balance the hard work with little things that make you happy, such as treating yourself to fresh flowers or, yes, that homemade cup of hot cocoa. Doing fun and meaningful things is also the basis for behavioral activation, which Gollan says is an important strategy for lifting mood. It’s also one of the most effective ways to alleviate depression, according to research.
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7. But Don’t Let Your To-Do List Get Too Out of Hand
Don’t overwhelm yourself with lists of projects and chores just because you can’t do other activities you might spend time doing in other seasons. If you love to garden in spring and summer as a stress-relieving activity, that doesn’t mean spending those same hours in the winter cleaning your closets will do you the same amount of good or be as enjoyable.
Complete the business you need to take care of, and do it on time. Decide to stop procrastinating on the unpleasant stuff (like unpaid bills) that could just snowball into more stress later so you’ll have more time to do things you do enjoy. Get the tools you need to get organized.
8. Book a Staycation — Even if It’s a Mini One
Most people feel a lift in mood when they have something to look forward to.
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If your coworker’s upcoming Bermuda vacation 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 time off from work to take an exotic trip, but it’s much easier to make time for and plan a local staycation treat, such as an afternoon ice skating with friends, trying out a new restaurant in a nearby town, or going to a concert.
9. Consider Light Therapy if You Can’t Get the Sunshine You Need
A lack of sunshine can disrupt your body’s circadian rhythm, leading to a drop in serotonin, vitamin D levels, and, therefore, your mood and energy levels.
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So if you have flexibility and the weather allows, try to schedule early-morning walks or a lunchtime stroll outside to get more natural light.If this isn’t 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 sleep.
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Gollan notes that light boxes are powerful (and can be pricey), so talk to your doctor or mental health professional to advise you on when to use them and for how long.
10. Don’t Hesitate to See Your Healthcare Professional
Gollan says the blues may be part of other syndromes. Chronic pain, headaches, sleep disorders, and even heart disease are all linked to depression symptoms, so check in with your healthcare provider to make sure your winter blues aren’t something more serious.
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