--- title: 8 Scientifically-Backed Ways to Beat the Winter Blues description: When your mood is falling as fast as the thermometer, these small lifestyle changes may help boost your spirits canonical: https://time.com/3692785/beat-winter-blues-2/ author: Real Simple article:opinion: false article:content_tier: free article:published_time: 2015-02-03T20:17:04.000Z article:modified_time: 2026-04-13T08:56:41.038Z og:title: 8 Scientifically Backed Ways to Beat the Winter Blues og:description: When your mood is falling as fast as the thermometer, these small lifestyle changes may help boost your spirits og:url: https://time.com/3692785/beat-winter-blues-2/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltd7d92693fc692918/69877d3ee53aba62524d75cc/79003452-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 4016 og:image:height: 2259 og:image:alt: woman-standing-snow og:type: article twitter:card: summary_large_image twitter:title: 8 Scientifically Backed Ways to Beat the Winter Blues twitter:description: When your mood is falling as fast as the thermometer, these small lifestyle changes may help boost your spirits twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/bltd7d92693fc692918/69877d3ee53aba62524d75cc/79003452-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 8 Scientifically Backed Ways to Beat the Winter Blues > Sponsored content. 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Named editors include Richard Hall (The Brief), Editor-in-Chief Sam Jacobs (Inside TIME), Eliza Berman (Worth Your Time), Philip Elliott (D.C. Brief), Justin Worland (Future Proof) and Harry Booth (In the Loop). Health Matters is written by TIME's health desk. #### How do I sign up for a TIME newsletter? Go to time.com/newsletters, choose the newsletters you want and enter your email address. There is no cost and no subscription requirement. ### Sources * TIME Newsletters: [time.com/newsletters](/c/time-nl-network-2026q3/newsletters?i=519e2dd4-bb52-4658-921f-f5e3fdc8fac6&cr=time-nl-network-2026q3-v1) by [Real Simple](https://time.com/author/real-simple/) ## Real Simple Feb 3, 2015 8:17 PM UTC  Getty Images by [Real Simple](https://time.com/author/real-simple/) ## Real Simple Feb 3, 2015 8:17 PM UTC If you’re starting to feel like nothing but a very full, very strong pot of coffee will get you out of bed, join the club. Holiday bills are high, temperatures are low, and the days are way too short. Here, scientifically proven ways to lift your spirits and ease the mid-winter doldrums. **1\. Make your environment brighter.** When your body is craving more daylight, [sitting next to an artificial light](http://www.realsimple.com/health/mind-mood/light-therapy)—also called a light box—for 30 minutes per day [can be as effective](http://www.health.harvard.edu/blog/seasonal-affective-disorder-bring-on-the-light-201212215663) as antidepressant medication. Opening blinds and curtains, trimming back tree branches, and sitting closer to windows can also help provide an extra dose of sunshine. **2\. Eat smarter.** Certain foods, like [chocolate](http://dujs.dartmouth.edu/fall-2010/you-are-what-you-eat-how-food-affects-your-mood#.VK1%5FWivF%5Few), can help to enhance your mood and relieve anxiety. Other foods, like [candy and carbohydrates](http://www.ncbi.nlm.nih.gov/pubmed/23500173) provide temporary feelings of euphoria, but could ultimately increase feelings of anxiety and depression. **3\. 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](http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/symptoms/con-20021047) depressed, irritable, lethargic, and have trouble waking up in the morning—especially when it’s still dark out. [Studies show](http://www.ncbi.nlm.nih.gov/pubmed/17151164) that a [dawn simulator](http://www.walgreens.com/store/c/philips-light-therapy-wake-up-light%2c-model-hf-3500/60/ID=prod6214611-product?ext=gooHome%5FHealth%5FCare%5FSolutions%5FPLA%5FLight%5FTherapy%5Fprod6214611%5Fpla&adtype=pla&kpid=sku6187831&sst=1be5d8d1-3643-a4a9-b3bd-00000de977ba&kpid=sku), 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. **4\. Exercise.** A 2005 study from [Harvard University](http://www.health.harvard.edu/newsweek/Exercise-and-Depression-report-excerpt.htm) 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](http://www.ncbi.nlm.nih.gov/pubmed/8902007) 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](http://www.realsimple.com/health/fitness-exercise/5-mood-boosting-workouts). **5\. Turn on the tunes.** In a [2013 study](http://munews.missouri.edu/news-releases/2013/0514-trying-to-be-happier-works-when-listening-to-upbeat-music-according-to-mu-research/), researchers showed that listening to upbeat or cheery music significantly improved participant’s mood in both the short and long term. **6.** **Plan a vacation.** Longing for sunnier days at the beach? [Research shows](http://link.springer.com/article/10.1007%2Fs11482-009-9091-9) that the simple act of planning a vacation causes a significant increase in overall happiness. **7.** **Help others.** Ladling out soup at the local shelter or [volunteering](http://link.springer.com/article/10.1007%2Fs11482-009-9091-9) your time can improve mental health and life satisfaction. **8\. Get outside.** Talking yourself into taking a walk when the temperatures plummet isn’t easy, but the [benefits are big](http://www.realsimple.com/health/preventative-health/reasons-to-spend-time-outside): Spending time outside (even when it’s chilly!) can improve focus, reduce symptoms of SAD, and lower stress levels. _This_ [_article_](http://www.realsimple.com/health/mind-mood/emotional-health/winter-blues?xid=time-rs) _originally appeared on_ [_RealSimple.com_](http://www.realsimple.com/)_._ _More from Real Simple:_ * [5 Reasons to Spend More Time Outside—Even When It’s Cold](http://www.realsimple.com/health/preventative-health/reasons-to-spend-time-outside?xid=time-rs) * [7 Hacks to Help Your Body Cope With Winter](http://www.realsimple.com/health/preventative-health/help-your-body-cope-with-winter?xid=time-rs) * [8 Science-Backed Reasons to Read a (Real) Book](http://www.realsimple.com/health/preventative-health/benefits-of-reading-real-books?xid=time-rs) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3692785/beat-winter-blues-2/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3692785/beat-winter-blues-2/"},"headline":"8 Scientifically Backed Ways to Beat the Winter Blues","datePublished":"2015-02-03T20:17:04.000Z","dateModified":"2026-04-13T08:56:41.038Z","description":"When your mood is falling as fast as the thermometer, these small lifestyle changes may help boost your spirits","url":"https://time.com/3692785/beat-winter-blues-2/","keywords":["Living","Mental Health","winter","health"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/bltd7d92693fc692918/69877d3ee53aba62524d75cc/79003452-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Real Simple","jobTitle":null,"url":"https://time.com/author/real-simple/"}],"articleSection":"","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/bltd7d92693fc692918/69877d3ee53aba62524d75cc/79003452-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"woman-standing-snow","caption":"woman-standing-snow","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/tag/time-section-living/","name":"Living"}},{"@type":"ListItem","position":2,"item":{"@id":"https://time.com/3692785/beat-winter-blues-2/","name":"8 Scientifically Backed Ways to Beat the Winter Blues"}}]}] ```