Good Lifestyle

Half a million people in the US suffer fromwinter depressionWith 10 to 20% more Americans treating the milder form of winter blues every year, according to theCleveland Clinic. And while there is no substitute for seeking the help of aProfessional mental health If you have trouble, you can alsoBooster your mood Apart from your sessions with small daily actions proven to make a difference when it comes to your happiness. So, before you terminate feel less than greatall winter longDiscover easy ways and supported by expertsbeat the winter blues This year.

A quick reminder of something motivating can be an instant pick-up, then create these reminders for yourself! "Place the index cards with images of your favorite things orpositive coping statements your coffee or your car visor where you can see them all the time, "saysDawn Raffa, PhD, a licensed clinical psychologist.

Having a bright spot to focus during the dark days of winter can make all the difference. "Whether it's a walk in the park, a bubble bath, meet a friend for lunch or hot chocolate steamy, one thing every day to hope," suggests Raffa.

If you want to make sure you start your day with a smile, looking for the thing that makes you laugh and you subscribe! "Listen to your favorite actor or as you prepare or on your way to work in the morning," recommends Raffa.

If you are not near a window at work, try to move your office. In a 2016 study published in the journalPlos aThe researchers found that exposure to sunlight in the workplace has both decreased levels of depression and made the most passionate about their work workers.

If thewinter blues kill your mood, take a few minutesClean your workspace. The clutter makes you feel stressed, then taking 30 minutes of your office reorganization can bothimprove your mood and increase productivity.

Change your environment is sometimes all you need to lift your spirits. "Take a trip" aventuring "at least 30 minutes of your home to find a new café," suggests author of self-helpNatalie wise. "Be determined to find a new coffee [and] Do not go home until you find one. Bring a book or journal to inspire you more to stay and sit a while."

Allow yourself to succeed in definingachievable goals for the day. "Make a list of" non-negotiable the day, "recommend Wise. "These are the things you can not end the day without doing. Make sure you do them." Keep the list handy so you can pass through objects at your leisure, which is another great way to keep the winter blues at bay.

"Things that you do for yourself will increase yourself-confidence and of itself, "saysHelena Plater-ZyberkCo-founder of peer support networkTo support. "Do something that you have not touched since the Ages. Create new playlists, organize all the things your mother never sent, or even just replace the batteries in your remote"

"Maybe it's an elderly neighbor who is struggling to shovel snow or a small business employee sees less traffic of pedestrians now it's cold. Befriending," Recommends Plater-Zyberk . "It gives you goals, something to fill that fills any void you feel in your own life."

As silly as it may sound, a 2016 study published in the journalWellness Psychology Suggests that taking an optimistic picture of yourself might be enough to help you feel a little happier. Instant Share with friends or loved ones do that intensifies the effect!

"The color impacted usmore than we know, saysNora Bouz, an expert in interior design well-being. "Scientific research shows that some colors can increase our energy and support, productivity and even creativity." Specifically, green and yellow are perfect to add a little happier in your glum winter days, while blue can create a feeling of calm, according toHealthmagazine.

Bouz adds that "Colors can also be bored And even make us feel bored. "His advice?" Avoid white spaces backwards in winter, can help us feel more sustained and less isolated. "

If you do not want to repaint your walls, invest in colored statement pieces instead. "Another way to bring more colors in your life is to wear strong and vibrant colors," says Bouz. Most winter clothes are dark or neutral, so make it effort to change it and try brighter shades when you feel shot down.

"Whether it's plants, natural wood, stone, a function of water or sound of nature, integrating the natural elements inside, you will rejuvenate and will simply refresh yourself because we are biologically coded to associate Natural features, "says Bouz. "Nature connections play a decisive role for our well-being."

It's not a secret that a little work makes the body and mind a lot of good. So why not start your day with a high endorphin? Even just 30 minutes away, a day can help you seriously to beat the winter blues, according to a 1999 document published in the newspaper.Nutrition of public health.

Sometimes you just need a little heat to get you out of a fraction of cold weather. "Getting warm and Moitey in the winter, we feel good," saysParea Aeschliman, Founder of Pilates Studio15 to adapt. And hot yoga is the perfect exercise: not only does it give you a thrust of endorphins, but itsMeditative properties Also calm your mind.

A document of 2016 published in the journalNutrients Stresses that amino acid tryptophane can increase your serotonin levels, which is often called "happy chemical". Tryptophan-rich foods include eggs, cheese, turkey, salmon and tofu, so double them on those of this winter.

"There is nothing better than returning to a house full of delicious food and your already prepared dinner," saysJulie's driver, a pilates educator. To enjoy this winter mood booster, glue all your ingredients into your slow stove before leaving for the day and you are set!

If there is a recipe you wanted to try or a dish, you wanted to learn to cook, put aside a little time to do this this season. "The very act of creating something that was not there before us gives us a feeling of thrill, fulfillment and novelty," saysAna Jovanovic, psychotherapist and life coach toPod.

Foods you find delicious French french fries - make your brain frees endorphins, which can increase your mood. In fact, "any food that makes you Salivate will probably give you a boost endorphin"Memorial Hospital Slidell Remarks. So yes, this winter, you want fries with that!

Listen to a song you associate with fun hours, laughter and early energy in the morning, and you are likely to have a good day, even if the weather is scary. "The first song you hear in the morning is usually blocked in your head for the rest of the day," says Jovanovic. "You can create an entire playlist of power songs that you can sing and dance to."

Yes, listening to music can help you beat the winter blues but participate inmanufacturingMusic is actually even better, according to a 2012 study published in the newspaperEvolutionary psychology. Whether you change on a song, a song piece or type a rhythm on your steering wheel, perform music with any capacity can lead to more positive vibrations.

And it's not just a happy music that can help you cross the winter's blues. Listen to a sad song that you like can help you feel quieter, by a 2014 study published in the newspaperPlos a. A song that makes you cry can even be therapeutic!

It might seem strange, but try it. DiscoveryOne thing you really love from you-Physical or otherwise - is the ideal way to help you see the good side of things.

Beingnice with others can really make you feel better about yourself, as a 2016 study published in the newspaperEmotion proves. A real "I love your coat!" Or "Your haircut looks fantastic!" can go very far.

Go ahead and grab a clementine the next time you feel sad. A 2005 study published inChemical I found that when people took a breath of citrus fruits, they felt more stimulated and happy.

Your life is busy; we understood. And in winter, it can be particularly difficult to motivate to leaveYour comfortable house Go out with friends or family. But your level of social connection is a major predictor of happiness, so it is useful to keep your community ties strong. Reaching your hand to someone you are looking to reconnect and you will be surprised how well you feel.

Yes, sometimes the brain is really easy. Search from 2017 published in the magazineNature human behavior note that "recalling happy memories arouses positive feelings and improves its well-being"; It limits the release of theStress hormone cortisol. So, the next time you want to frown, just think of the last time you have smiled - and that's it!

"Find songs, movies, plays, works of art and other media on difficult difficulties" suggestsAerin Ogden, an advocacy expert with UTAH dependency centers. "There are innumerable forms of media that can relieve you by showing you that people can overcome difficult things."

Help others is one of the best ways to help you. "Doing something nice for someone else allows you to think outside of yourself and brings you joy and fulfillment," saysAerin Ogden, an advocacy expert with UTAH dependency centers. "Do a treatment and look for ways ofServe someone around you. "(Of course, do not hesitate to eat the remains. These endorphins will start hitting!)

And if you need a reminder to lend a helping hand, "there are calendars with ideas for good activity every day of the month," Nurse Practitioner NoteEllen Wermter, FNP-BC. "Consider downloading one and make the cold winter months more happy by giving."

Nothing feels as good as to accomplish something, so try to define goals for you this season. "Make the specific and achievable goal, for example, supplementing a first time for a 10-minute HIIT training in the morning for every day of the month," says Wermter. "Keep track of your progress and target coherence. Plan a small celebration for when you meet this goal." And plan to ask friends to join you. "Invite others to participate in the challenge will strengthen the human connection," said Wermter.

We do not say that you have to buy your spouse a new car, but you catch that their favorite dessert on your return could you make extra happiness points. In a year 2011Harvard UniversityStudy, topics that have spent money on others have said it feels happier than those who have spent money on themselves.

Go ahead and reserve a getaway this winter. Not only will it give you something to hope, but the 2014 research published in theJournal of Consumer Psychology Shows that money spending on experiences makes us happier than spending material things.

Dogs are not just the best friend of man - they are alsoNatural mood boosters. If you have your own pet, give them a hug or take a walk; And if you do not have it, give ancuresit for a friend or family member who does. It's a winning victory!

And if you can not deceive or play with your own furry friend, the best way to beat the winter blues is withcute animal Videos. As if you needed another reason to watch funny cat videos, a 2015 study ofIndiana University found that the people who do it are happier and more energetic.

There is a multitude of scientific research on theBenefits for coffee health. One of the largest is a reduced risk of depression, according to a 2011 study inJAMA internal medicine Remarks.

Cellular phones are an important part of modern life. But that does not mean to have one on you anytime is a good idea. As a study of 2014 published in the magazineComputers in human behavior shows, a more frequent use of the cell phone is associated withhigher levels of anxiety and lower levels of happiness.

So, the next time you have a day off or a weekend with minimal plans, try to close your phone, leave it at home and do something you enjoy - less technology distractions.

When the weather deposits you in landfills, it could be worth solving some mathematical problems. Listen to us: When two behavioral scientists had subjects resolving mathematical equations for 10 minutes, they found that he lifted their morale. And the more the equations were more difficult, better are felt the subjects. But why? Well, in their 1992 paper published in theJournal of Experimental Social PsychologyThe researchers explained that the difficult task of solving mathematics problems "can neutralize previously induced atmospheres ... moods". Basically, when you are focused on something complex, you hardly have trouble feeling for you.

Yes, it sounds stupid, but do your best to imagine what a happy walk would look like. Then try it. A 2015 study published in theJournal of Behavior Therapy and Experimental PsychiatryI found that depressed participants feel happier

You probably thank the person who makes your coffee and your strangers who hold the door for you. But what about the colleague who always covers for you when you are sick? Or the friend who always appears when you need it? Take a few minutes for someone to know how much their actions mean for you and you will feel more happy in no time. It's just one of the manyAdvantages of gratitude.

A good mood can rub you on you, then call your friend who is still in good condition and get a fast coffee or a bite to eat with them. You will benefit directly from their business.

Instead of leaving things that will escape you, make an effort to tell you about yourself the next time something is happening at home, at work or elsewhere. Talking to the person who can help solve a problem can make room for happiness that lasts, especially in relations.

Tap in your parasympathetic nervous system or the state of "rest and digest" of your body, can help you feel more content and in peace with the world around you.

If you are a religious person or want to explore your faith or spirituality, plan to attend the services some time soon. No matter what you believe or observe, spirituality is associated with better well-being and levels of happiness higher, as a 2013 study published in the journal.Emotion shows.

Trust us, there is science at this one! A 2010 study ofThe University of Wisconsin-Madison I found that the hearing of your mother's voice can reduce stress and give you a mood atmosphere. More, youknowAs it will please your mother too.

Do not underestimate the power of sleep.People who do not sleep enough Are irritable, angry and easily stressed, so be sure to take advantage of the increase in night hours during the winter and snoozing for an eight full every night.

Odor canImpact of your mental state, So find a candle that you like-maybe something sweet that you associate with good memories, like vanilla, or something therapeutic, like lavender - and take some deep and relaxing breaths.

Pick up literally can help you do it with figurative. A 2017 study published in theJournal of Behavior Therapy and Experimental Psychiatry Shows a bad posture is linked to a bad mood.

According to the 2012 research of theUniversity of Hertfordshire, Most people wear jeans when they are depressed. But if we wear clothes, we associate with happy moods, we might simply start feeling happier. So, swallow your jeans for something you would work on a special occasion and harvest the benefits to your mental health.

It's hard to simulate a smile when you feel down. However, it has been shown that even less than real grins make people less stressed, according to a 2012 study of Kansas University published in the journal.Psychological science.Sometimes you just simulate it until you do it to beat the winter blues!