7 Scientifically Backed Ways to Beat the Winter Blues

When your mood is falling as fast as the thermometer, these small lifestyle changes may help boost your spirits.

1. Eat smarter

Certain foods, like chocolate, can help to enhance your mood and relieve anxiety. Other foods, like candy and carbohydrates provide temporary feelings of euphoria, but could ultimately increase feelings of anxiety and depression.

2. Simulate dawn

People with Seasonal Affective Disorder (SAD), a form of depression that usually begins in late fall or early winter and fades as the weather improves, may feel depressed, irritable, lethargic, and have trouble waking up in the morning—especially when it’s still dark out. Studies show that a dawn simulator, a device that causes the lights in your bedroom to gradually brighten over a set period of time, can serve as an antidepressant and make it easier to get out of bed.

3. Exercise

 A 2005 study from Harvard University suggests walking fast for about 35 minutes a day five times a week or 60 minutes a day three times a week improved symptoms of mild to moderate depression. Exercising under bright lights may be even better for seasonal depression: A preliminary study found that exercise under bright light improved general mental health, social functioning, depressive symptoms, and vitality, while exercise in ordinary light improved vitality only. Try these mood boosting workouts.

4. Turn on the tunes

In a 2013 study, researchers showed that listening to upbeat or cheery music significantly improved participant’s mood in both the short and long term.

5. Plan a vacation

Longing for sunnier days at the beach? Research shows that the simple act of planning a vacation causes a significant increase in overall happiness.

6. Help others

Ladling out soup at a local shelter or volunteering your time can improve mental health and life satisfaction.

7. Get outside

Talking yourself into taking a walk when the temperatures plummet isn’t easy, but the benefits are big: Spending time outside (even when it’s chilly!) can improve focus, reduce symptoms of SAD, and lower stress levels.