Beat the Winter Blues: 4 Surprising Tips to Lift Your Mood
Feeling down as the days get shorter and the weather gets colder? You're not alone. More than two in five Americans report that winter weather brings down their mood. But instead of wallowing in the dark, let's fight back!
We've compiled a list of four surprising, mood-boosting tips to help you beat the winter blues. Continue reading to see what they are.
1. Smell a Tree (or Something Else Familiar)
Your sense of smell has a powerful effect on your emotions. For many, the scent of a Christmas tree or pine needles instantly brings back fond memories of the holidays.
Science backs this up. Familiar scents can help you relax, but it's not because of any magical properties in the scent itself. As Dr. Rachel Herz, a neuroscientist at Brown University, explains, it's all about learned associations.
"There is nothing that is in pine that has any specific, inherent pharmacological influence on humans," she told Popsci. "The way it works is through learned associations. If I have associated the smell of pine with relaxation, then it’s going to relax me."
The key is to find a scent that has positive associations for *you*. If pine doesn't do it, think of a beach-scented candle, your favorite flower, or even the smell of fresh-baked cookies. Introducing a comforting smell into your home can be a simple way to cheer yourself up on a grey winter day.
2. Play Some Sad Music
This might sound counterintuitive, but putting on a sad playlist could actually help you feel better. A recent study found that listening to sad music can help people feel less alone in their feelings, which is a crucial step toward healing.
"Our main point is that the value of sad music lies in its ability to create a sense of connection," Dr. Tara Venkatesan, a cognitive scientist at Oxford University, told Health.com. "And it’s that sense of connection, not necessarily the sadness itself, which is what makes listening to sad music really great!"
She explains that music can be a way to "practice just sitting with a feeling that sometimes is harder to sit with." This emotional exposure is a helpful exercise, similar to techniques used in therapy, that allows you to process difficult emotions.
3. Sit Under a Bright Light
You may have heard of SAD lamps, or Seasonal Affective Disorder lamps, used in places with very little winter sunlight. And they actually work!
"A lot of research has shown that using bright light therapy in the morning can be extremely helpful to reverse some of the symptoms of seasonal depression," Dr. Dorothy Sit, a psychiatrist at Northwestern University, told NPR.
The trick is to make it a daily habit. For the best results, sit in front of a light box for at least 30 minutes each morning. Dr. Sit notes that using a light box every day can provide an "enduring effect" throughout the fall and winter.
4. Talk to Strangers
Feeling connected to others is a powerful mood booster. And one surprisingly effective way to do that is by striking up a conversation with a stranger.
In a study, researchers asked one group of public transit commuters to talk to the person next to them, while another group was asked to commute in silence. Those who engaged in conversation reported having a more positive experience and showed improvements in their mood.
So next time you're feeling down, try chatting with the barista, the person in line at the grocery store, or even a fellow commuter. A small connection can go a long way in lifting your spirits.
