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12/16/2014 Prevent Seasonal Mood Disorder Beat Bad Winter Mood Good Housekeeping
http://www.goodhousekeeping.com/health/wellness/beatbadwintermood 1/7
Homepage > Diet & Health > Wellness
11 Super-Easy Ways to Beat the WinterBluesLift your mood and lighten up your life — even on the grayest days.
BY MARIEL GOODSON
This time of year, people who work indoors get a measly half hour or so of bright light a
day. That's compared with about 90 minutes a day in summer. And on darker days,
you may reap darker moods. "The sun rises later in winter, so circadian rhythms and
sleep/wake signals shift as well," says Michael Terman, Ph.D., a professor of psychology
at Columbia University. "Yet work tends to stay the same, so you're forced to go to bed
and wake up earlier than what feels natural," he says, "a mismatch that can be a
formula for depression." Unless you fight back. Whatever the cause of your winter
blues, these tips will bring on a brighter state of being — no matter what it's doing
outside.
1. Get outside.Studies suggest that being outdoors encourages moodboosting behaviors like
socializing and exercising, making you feel more alive! Bundle up, build a bonfire, and
roast s'mores, or skip the treadmill and go iceskating in your backyard, instead, with a
small Personalized Backyard Ice Rink ($210, hammacher.com).
2. Start your day with a lamp.When you begin the day in darkness, your brain may not fully get the message that it's
time to switch off sleep hormones like melatonin, among other things. The result: You
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12/16/2014 Prevent Seasonal Mood Disorder Beat Bad Winter Mood Good Housekeeping
http://www.goodhousekeeping.com/health/wellness/beatbadwintermood 2/7
can't stop hitting Snooze. Wake yourself up by sitting in front of a light box for about
30 minutes. Look for one that delivers 10,000 lux of white illumination, like Carex's
DayLight Classic 10,000 Lux SAD Lamp DL930 ($120, amazon.com). Switch it on,then settle into a comfy chair and sip your java while catching up on email. Not a bad
way to start the morning.
3. Try rental therapy.Nabbing this season's It Bag can lift you out of a funk — at least until the bill comes.
To get the same rush minus the sticker shock, why not rent whatever it is you crave?
"Renters tend to be happier than buyers because they can upgrade or make changes
more often, which extends the exciting period of newness," says Sonja Lyubomirsky,
Ph.D., author of The Myths of Happiness. You can borrow splashy designer finds for a
special event or all month long, usually for as little as $5 a day. Consider these treats:
Brent Diamond Pearl Drop Earrings — for your niece's wedding, perhaps — are $95 for
about three days from adorn.com, or you can grab some arm candy like a Chloésatchel (specific bags and prices may vary) from bagborroworsteal.com.
4. Make a fun playlist.Cue up a smileinducing playlist, and then really tune in. A recent study from Knox
College in Galesburg, IL, found that people perked up PDQ when they listened to lively
music while consciously focusing on feeling positive. To get the good vibes flowing,
check out stereomood.com/mood/happy, a free streaming service that plugs youinto playlists designed to evoke specific emotions. Or try the Mood O'Clock app ($.99
on iTunes), which will wake you up with songs meant to promote whatever outlook you
desire (that would be joyful, no?).
5. Surround yourself with happy hues.When skies are dour, surround yourself with vivid pops of green and yellow. "Two of the
happiest, most energizing colors are yellow and green with a slight yellow undertone;
they remind us of the sun," says Leatrice Eiseman, executive director of the Pantone
Color Institute. To incorporate these bright hues into your work or living space without
spending a fortune, fill a bowl or glass canister with fresh lemons and limes, frame
wallpaper remnants, or line the backs of bookshelves with colorful contact paper. If
your furniture is looking a bit tired, give it a sunny makeover: Repaint a humdrum pine
chest with Pantone's Green Flash or Lemon Zest, each predicted to be big for spring.
RELATED: 9 Scents That Make You Relax When You're Stressed »
6. Plot your getaway. Even if you can't take time off from work now, plan a vacation. "Ironically, you
sometimes get even more pleasure from the anticipation than from the actual event,"
says Christine Carter, Ph.D., author of Raising Happiness. (For one thing, you won't
have any crowded airports to deal with.) Ride that wave of prevacation excitement by
browsing for inspirational travel snaps. Once you set your sights on a destination —
Capri in 2015? — log on to planapple.com to brainstorm your dream itinerary.
7. Write yourself a peppy note. Nurture your inner optimist by scribbling a sentence or two about your favorite
moment (or hour) of the week on a kitchen chalkboard or on rotating Postits (e.g.,
Girls' night out + doubled over with laughter + lobster mac 'n' cheese = a memorable
dinner! Must do it again soon!). "When you choose to replay happy memories on a
regular basis, you adopt a more positive perspective on your whole life," says
Lyubomirsky. Not to mention that you'll get a tiny pleasure hit every time you pass by
your cheery little reminders.
8. Snack happy. Ditch your buds Ben and Jerry for a smoothie that delivers a dose of tryptophan, an
essential amino acid used by the body to produce serotonin (the happiness hormone).
Some experts believe it may help stifle gloom while improving sleep. Blend 2
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12/16/2014 Prevent Seasonal Mood Disorder Beat Bad Winter Mood Good Housekeeping
http://www.goodhousekeeping.com/health/wellness/beatbadwintermood 3/7
tablespoons creamy natural peanut butter, 1/4 cup pumpkin seeds, 1/2 cup lowfat
milk, 1/2 ripe banana, and three ice cubes. Sip and smile.
9. Do good, feel good. Spend a few hours fixing up a park or tutoring underprivileged kids. People who give to
a cause in a personal way (rather than just sending a check) relish a deeper sense of
happiness, found a study at Simon Fraser University in British Columbia. No time to
volunteer? Instead of depositing your used clothing in an anonymous bin, drop it off at
a women's shelter so you'll have a better sense of whom you're helping.
10. Bring the beach home.You know how refreshed you feel by the sea? Ocean air is pumped with negative ions,
which may amp up blood oxygenation, leaving you calmer and happier, notes Terman,
coauthor of Reset Your Inner Clock: The DrugFree Way to Your BestEver Sleep, Mood,
and Energy. In contrast, indoor HVAC systems deplete ion concentration, which is why
you may feel lethargic when you're stuck inside. Create instant ocean air with an ionic
purifier. Program it to run for 90 minutes before you wake up.
11. Treat your fam to a "snow day."No flakes in the forecast? You can still treat the whole family to an oldfashioned snow
day. "Any time you bolster your family bonds, you're apt to improve your mood — the
best predictor of your overall happiness is the strength of your connections," says
Carter. Curl up as a family and watch feelgood faves like Breakfast at Tiffany's or The
Sound of Music. Just try to frown at Audrey Hepburn or Julie Andrews!
More Tips for Cheering Yourself Up: • 7 Ways You're Creating Unnecessary Stress • Little Things You Can Do to Improve Your Life Right Now • This Quick Move Can Make You Happier
Photo credit: Getty Images
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Joy W. Gilleland · Works at Retired
Great ideas!Reply · Like · · December 28, 2013 at 5:13am1
Susan Stokes · Manchester Center, VermontMusic is My Mood Lifter...Reading.,,And Love The Smoothie Recipe.Reply · Like · · December 28, 2013 at 3:31pm1
Amal Al Dugedeh · Amman, Jordani like it ,thanksReply · Like · December 28, 2013 at 7:24pm
George McLean · Top Commenter · University Southern Maine Brunswick
11 go southReply · Like · January 22 at 8:09am
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12/16/2014 Prevent Seasonal Mood Disorder Beat Bad Winter Mood Good Housekeeping
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