Winter can be a beautiful season with the snow-covered trees and the cozy warm fire but for some people, it can be a time of depression, anxiety and mood swings. Seasonal affective disorder (SAD) affects millions of people during the winter season.

SAD is a type of depression that occurs during certain times of the year and is usually caused by the lack of sunlight. But fear not, there are ways to help combat these winter woes and improve your mood.

1. Light Therapy

Light therapy boxes mimic natural outdoor light and can be a powerful antidote for combating mood swings. These boxes can be found in varying sizes and shapes.

They’re designed to sit next to a person while they work, read, or relax and are used daily for 30 minutes or longer.

2. Exercise

The benefits of regular exercise are well known for both physical and mental health. Exercise can release endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators.

Even a 10-minute brisk walk can help to brighten your mood.

3. Socialization

Winter can be isolating, but spending time with friends and family can help alleviate seasonal depression. Even if it’s a phone call or video chat, interacting with people you love can release oxytocin, a hormone that helps with mood regulation.

4. Eating a balanced diet

Eating unhealthy food can exacerbate depression and anxiety. Proper nutrition can affect mood by preventing vitamin deficiencies. Eating healthy fats like avocados and limiting sugar intake can help balance your mood.

5. Establishing a routine

Having a routine can help you to feel more in control, avoiding any stress or anxiety. Try to stick to a schedule by going to bed and waking up at the same time every day. Set reminders on your phone to make sure you stay on track.

6. Engage in your favorite activities

Doing something you enjoy can increase your happiness. Take up a hobby like painting, reading, or writing. Spend time trying new activities that interest you.

7. Be kind to yourself

Remember that it’s okay to have bad days, and it’s normal to feel the winter blues. Be kind to yourself by practicing self-care. Take a bubble bath, read a book, or watch a movie. Use this time to give yourself permission to take a step back and relax.

8. Practice Mindfulness Techniques

Mindfulness techniques can help you stay in the moment, practice relaxation and deal with anxiety and depression. Many techniques can include meditation, deep breathing and yoga.

9. Get outside

Find the time to get some natural daylight. Exposing yourself to natural light can help regulate your mood by regulating your circadian rhythms. Try to get outside for a minimum of 10 to 15 minutes per day.

10. Seek professional help

It’s important to know that depression is a medical condition that may require professional help, including therapy and medication. If you’re feeling more than a few mild symptoms, seek professional support and advice.