Winter blues, also known as seasonal affective disorder (SAD), is a type of depression that affects millions of people around the world during the colder months. Cold, dark days can make you feel sluggish, sad, and unmotivated.

There are plenty of tips and tricks you can use to stop the winter blues in their tracks, so let’s take a look at 30 things you can do to help you beat them.

1. Get enough sleep

Lack of sleep can increase the likelihood of experiencing symptoms of depression. Try to get at least 7-8 hours of sleep each night to help you feel well-rested and energized during the day.

If you struggle with sleep, try creating a nighttime routine to help you wind down before bed.

2. Exercise regularly

Physical activity releases endorphins, also known as feel-good chemicals, which can help improve your mood. Getting exercise outdoors can help you get natural light exposure, which can also boost your mood.

Even if you can’t get outside, working out indoors is still beneficial.

3. Get enough vitamin D

Vitamin D levels tend to decrease during the winter months when there is less sunlight. Low vitamin D levels have been linked to depression, so try to get enough of this nutrient.

You can take vitamin D supplements or eat foods rich in it, such as fatty fish.

4. Plan something fun

Having something to look forward to, like a vacation or a day trip, can help improve your mood. Plan something fun, even if it’s just a movie night at home or a coffee date with a friend.

5. Practice mindfulness

Mindfulness, which is the practice of being present in the moment, can help reduce stress and anxiety. Try practicing mindfulness through meditation, breathing exercises, or other techniques.

6. Try light therapy

Light therapy involves sitting in front of a light box that emits bright light, which can help improve your mood. It’s especially helpful for people who experience SAD. Talk to your doctor about trying light therapy.

Staying connected with friends and family can help you feel happy and supported. Try to make plans with loved ones regularly, even if it’s just a phone call or a text.

8. Eat a balanced diet

Eating a diet rich in fruits, vegetables, whole grains, and lean protein can help you feel energized and improve your mood. Try to limit your intake of processed foods and sugary drinks as they can make you feel sluggish and irritable.

9. Get a massage

Getting a massage can help reduce stress and improve your mood. It can also help ease any tension you may be experiencing due to the colder weather.

10. Make your environment brighter

Adding more light to your environment can help improve your mood. Open curtains, use brighter light bulbs, and try adding some colorful decor to your home or office.

11. Keep a journal

Writing down your thoughts and feelings can help you process them and feel more in control. Try keeping a journal, even if it’s just for a few minutes each day.

12. Try aromatherapy

Aromatherapy involves using essential oils to promote relaxation and improve your mood. Lavender, citrus, and peppermint oils are all great options.

13. Volunteer

Helping others can help you feel good about yourself and improve your mood. Look for volunteer opportunities in your community to get involved.

14. Take a warm bath

Taking a warm soak in the tub can help ease any tension you may be holding in your body. Try adding some bubble bath or bath salts for added relaxation.

15. Learn something new

Learning a new skill can help you feel accomplished and boost your confidence. Take a cooking class, learn a new language, or try a new hobby.

16. Connect with nature

Being in nature can help reduce stress and improve your mood. Go for a walk in the park, take a hike, or spend some time gardening.

17. Limit alcohol consumption

Drinking too much alcohol can worsen symptoms of depression and anxiety. Try to limit your alcohol intake or avoid it altogether.

18. Practice yoga

Yoga can help reduce stress and improve your mood. Even if you’re not a yoga pro, trying some simple poses at home can be beneficial.

19. Plan a staycation

Going on a vacation may not be possible for everyone, but planning a staycation can be just as enjoyable. Treat yourself to a day of pampering at home or plan a weekend retreat to a local hotel.

20. Seek professional help

If you’re struggling with symptoms of depression, don’t be afraid to seek professional help. Talk to a therapist or counselor who can help you work through your feelings and develop coping strategies.

21. Find a support group

Connecting with others who understand what you’re going through can be helpful. Look for local support groups for people who experience SAD or depression.

22. Create a cozy space

Creating a cozy space in your home or office can help you feel more relaxed and comfortable. Add some soft blankets, comfortable seating, and warm lighting to your space.

23. Listen to uplifting music

Music has the power to impact our mood. Listening to uplifting music can help improve your mood and give you a boost of energy.

24. Laugh more

Laughing has been shown to reduce stress and improve mood. Watch a funny movie or spend time with someone who makes you laugh.

25. Use a light alarm clock

Waking up to a loud and jarring alarm can make you feel groggy and irritable. Try using a light alarm clock that gradually lights up to simulate a sunrise.

26. Treat yourself to a massage

Splurging on a professional massage can be a great way to reduce tension and improve your mood. Look for a licensed massage therapist in your area.

27. Get organized

Clutter and disorganization can add to stress and make you feel overwhelmed. Try decluttering your home or office, and create a system to stay organized.

28. Create a positive mindset

Changing the way you think can have a big impact on your mood. Try to focus on the positive aspects of life and challenge negative thoughts when they arise.

29. Practice self-care

Taking care of yourself is important for your mental health. Try taking a relaxing bath, treating yourself to a massage, or practicing yoga or meditation.