10 Things You Can Do Today to Beat the Winter Blues
Take your mood from blah to ta-da with these science-backed ideas
When the temperatures first start to drop, it’s fun to get rugged up and embrace the winter chill. It soon starts to get old though, especially when the skies are overcast and you’re starting to miss the sun. Luckily, there are plenty of things you can do to instantly lift your spirits, and science proves it! These ideas will help cheer you up no matter what the weather’s doing.
2. Smile in the mirror
It may sound strange, but according to research by psychologist and ‘facial coding’ expert Paul Ekman, you can actually boost your mood simply by looking into a mirror and forcing yourself to ‘fake’ smile. It produces a change in the brain that triggers a more upbeat mood.
It may sound strange, but according to research by psychologist and ‘facial coding’ expert Paul Ekman, you can actually boost your mood simply by looking into a mirror and forcing yourself to ‘fake’ smile. It produces a change in the brain that triggers a more upbeat mood.
3. Sleep more
Lacking in sleep? It’s sure to be one of the reasons you’re feeling blue. Sleep plays a major role in our thinking and learning, which can impact our productivity and cause us to become stressed. Tiredness can also aggravate the symptoms of depression and anxiety. Everyone is different, but doctors generally recommend adults receive between six to nine hours of sleep a night. It’s also recommended that you try to go to bed and wake up at the same time every day, essentially training your body into good habits. See, now you don’t even need an excuse to jump under the doona early on cold winter weekends.
If you need some extra incentive to climb between the sheets on time, consider this: research has found sleep deprivation limits our ability to reap the emotional benefits of a positive experience. Now where’s the fun in that?
More: 10 Sleep-Easy Strategies for the New Year
Lacking in sleep? It’s sure to be one of the reasons you’re feeling blue. Sleep plays a major role in our thinking and learning, which can impact our productivity and cause us to become stressed. Tiredness can also aggravate the symptoms of depression and anxiety. Everyone is different, but doctors generally recommend adults receive between six to nine hours of sleep a night. It’s also recommended that you try to go to bed and wake up at the same time every day, essentially training your body into good habits. See, now you don’t even need an excuse to jump under the doona early on cold winter weekends.
If you need some extra incentive to climb between the sheets on time, consider this: research has found sleep deprivation limits our ability to reap the emotional benefits of a positive experience. Now where’s the fun in that?
More: 10 Sleep-Easy Strategies for the New Year
4. Take a walk
Taking a walk outside is a triple-threat to your bad mood. Firstly, soaking up the sun for just 15 minutes will give you a healthy dose of vitamin D, which is an essential vitamin. Low levels of this vitamin have been linked to depression, giving you all the more reason to head outside. Secondly, fresh air is always great for the soul. And thirdly, exercise causes your brain to produce endorphins, which are feel-good chemicals that improve your mood.
Taking a walk outside is a triple-threat to your bad mood. Firstly, soaking up the sun for just 15 minutes will give you a healthy dose of vitamin D, which is an essential vitamin. Low levels of this vitamin have been linked to depression, giving you all the more reason to head outside. Secondly, fresh air is always great for the soul. And thirdly, exercise causes your brain to produce endorphins, which are feel-good chemicals that improve your mood.
5. Go green
According to Dr Nancy Stone of Creighton University, a specialist in colour psychology, the colour green symbolises nature, which can give you a feeling of escape and enhances your mood. Painting your walls, adding artwork and dotting thriving pot plants around your house could all deliver just the dose of green you need to feel better. Just be sure you choose the right hue, if banishing the winter blues is your goal. A clean, fresh green will pick up your mood, but olive greens or more muted tones could have the opposite effect.
More: Mood-Boosting Colours for Your Home
According to Dr Nancy Stone of Creighton University, a specialist in colour psychology, the colour green symbolises nature, which can give you a feeling of escape and enhances your mood. Painting your walls, adding artwork and dotting thriving pot plants around your house could all deliver just the dose of green you need to feel better. Just be sure you choose the right hue, if banishing the winter blues is your goal. A clean, fresh green will pick up your mood, but olive greens or more muted tones could have the opposite effect.
More: Mood-Boosting Colours for Your Home
6. Meditate
While for some the idea of meditating can seem a little woo-woo, science says otherwise. A series of studies undertaken at Harvard University found that meditation actually creates changes in the way the brain is wired and can positively impact the regions associated with stress and wellbeing.
If you keep hearing about the benefits of mindfulness meditation but have yet to commit to regular practise, it might help to understand why it makes you feel more zen. A study in the journal Frontiers in Human Neuroscience found mindfulness meditation helps the brain better manage emotions and the processing of pain through the control of the brain’s cortical alpha rhythms. These determine what our minds pay attention to.
While for some the idea of meditating can seem a little woo-woo, science says otherwise. A series of studies undertaken at Harvard University found that meditation actually creates changes in the way the brain is wired and can positively impact the regions associated with stress and wellbeing.
If you keep hearing about the benefits of mindfulness meditation but have yet to commit to regular practise, it might help to understand why it makes you feel more zen. A study in the journal Frontiers in Human Neuroscience found mindfulness meditation helps the brain better manage emotions and the processing of pain through the control of the brain’s cortical alpha rhythms. These determine what our minds pay attention to.
7. Play music
Most of us would agree that music can relieve stress. How often have you danced your blues away, or screamed along with an upbeat song to release tension, or put on a cheerful song in order to boost your spirits? It works, and there is a reason for that; research has found that music reduces levels of the stress hormone cortisol. So crank up your tunes or break out your favourite musical instrument and let the happiness flow.
TIP: If you’re feeling sad, singing is the last thing you probably feel like doing. However, just like forcing yourself to laugh makes you feel better, forcing yourself to sing along to a snappy tune has the same fake-it-until-you-make-it effect.
More: 12 Instrumental Ideas to Bring a Little More Music Into Your Life
Most of us would agree that music can relieve stress. How often have you danced your blues away, or screamed along with an upbeat song to release tension, or put on a cheerful song in order to boost your spirits? It works, and there is a reason for that; research has found that music reduces levels of the stress hormone cortisol. So crank up your tunes or break out your favourite musical instrument and let the happiness flow.
TIP: If you’re feeling sad, singing is the last thing you probably feel like doing. However, just like forcing yourself to laugh makes you feel better, forcing yourself to sing along to a snappy tune has the same fake-it-until-you-make-it effect.
More: 12 Instrumental Ideas to Bring a Little More Music Into Your Life
8. Just add flowers
Not only will flowers add a sweet scent to any room, but you’ll find they also give you a little lift every time you see them. One study found that looking at flowers first thing in the morning leads to increased happiness and energy, but better yet, lowers anxiety levels. Try putting a bouquet in the kitchen – a behavioural study conducted by researchers at Harvard University and Massachusetts General Hospital found flowers in this room to have the biggest impact on mood. “By starting the day in a more positive mood, you are likely to transfer those happier feelings to others – it’s what is called mood contagion,” says lead researcher Nancy Etcoff. “The kitchen is the place where families tend to gather in the morning – imagine how big a difference a better morning mood could make.”
TIP: One particularly beautiful native plant that flowers in winter is the Grevillea.
Not only will flowers add a sweet scent to any room, but you’ll find they also give you a little lift every time you see them. One study found that looking at flowers first thing in the morning leads to increased happiness and energy, but better yet, lowers anxiety levels. Try putting a bouquet in the kitchen – a behavioural study conducted by researchers at Harvard University and Massachusetts General Hospital found flowers in this room to have the biggest impact on mood. “By starting the day in a more positive mood, you are likely to transfer those happier feelings to others – it’s what is called mood contagion,” says lead researcher Nancy Etcoff. “The kitchen is the place where families tend to gather in the morning – imagine how big a difference a better morning mood could make.”
TIP: One particularly beautiful native plant that flowers in winter is the Grevillea.
9. Repeat your mantra
Sometimes all we need is a gentle reminder or nudge on the shoulder, and we remember what life is really about. Figure out the mantra that works best for you and then take note of it whenever you are feeling down.
TIP: Repeating an affirmation to yourself 10 times every morning can help you feel more positive – research has found that if you repeat something often enough, you’ll start to believe it. The less vague you can be in your affirmation, however, the more powerful it will be. Repeating “I am getting thinner every day”, for example, is less effective than “I’m going to eat healthily today because I feel great when I’m in shape”.
Be inspired by some of these writings on the wall
Sometimes all we need is a gentle reminder or nudge on the shoulder, and we remember what life is really about. Figure out the mantra that works best for you and then take note of it whenever you are feeling down.
TIP: Repeating an affirmation to yourself 10 times every morning can help you feel more positive – research has found that if you repeat something often enough, you’ll start to believe it. The less vague you can be in your affirmation, however, the more powerful it will be. Repeating “I am getting thinner every day”, for example, is less effective than “I’m going to eat healthily today because I feel great when I’m in shape”.
Be inspired by some of these writings on the wall
10. Paint the blues away
Even if you have no artistic talent whatsoever, there’s something liberating about painting. If you agree, you may want to invest in a Buddha Board, which is an easel and paintbrush set that simply uses water for paint. The board is inspired by the zen idea of living in the moment. It’s particularly great for releasing your emotions onto paper, watching them come to life and then watching them evaporate, leaving you with a clear mind and a fresh start.
TELL US
Do you have any clever tips on how your home can raise your spirits?
MORE
8 Winter Hobbies to Make You Fall in Love With Your Home
11 Simple Tricks to Make Your House Feel More Zen
How to Save Your Sanity When Life is Insanely Busy
Even if you have no artistic talent whatsoever, there’s something liberating about painting. If you agree, you may want to invest in a Buddha Board, which is an easel and paintbrush set that simply uses water for paint. The board is inspired by the zen idea of living in the moment. It’s particularly great for releasing your emotions onto paper, watching them come to life and then watching them evaporate, leaving you with a clear mind and a fresh start.
TELL US
Do you have any clever tips on how your home can raise your spirits?
MORE
8 Winter Hobbies to Make You Fall in Love With Your Home
11 Simple Tricks to Make Your House Feel More Zen
How to Save Your Sanity When Life is Insanely Busy
Bananas, cherries, kiwifruit, pineapple, plums and tomatoes are all naturally high in tryptophan, which helps the body make serotonin. When you boost your serotonin levels naturally (via fruit), you also boost your mood. Happily, bananas and kiwifruit are both in season during winter.
If you’re really feeling down in the dumps, there are certain foods you should avoid until you’re feeling better. Author of Food & Mood, Elizabeth Somer, advises skipping cheese, chicken and turkey because eating them tends to suppress serotonin.
Get started by learning how to grow your own tomatoes.