It’s getting that time of year again when some of us start feeling the seasonal slump. If Seasonal Affective Disorder or Winter-Time Blues get you down right about now, try these seven mood boosters. They definitely help get me through the grey midwest winter days.

1. Matcha. Believe it or not, matcha has mood lifting properties. It contains L-theanine, an amino acid known for supporting production of mood regulating neurotransmitters dopamine and serotonin. Often times we feel depressed when these levels lag. So, supporting their production with a morning cup of matcha or an L-theanine supplement can help take the edge off. Here are a few of my favorite matcha recipes.

2. 5-HTP. The body makes it’s own 5-HTP by converting it from the amino acid tryptophan. Once 5-HTP is created the body uses it to make serotonin and melatonin. However, when the body is taxed with other thing it can sometimes have an issue with these conversions. Therefore, supplementing with high quality 5-HTP can be beneficial and give the body a break. This will up-regulate serotonin and melatonin production. Serotonin is thought to ward off feelings of depression and anxiety, while optimal amounts of melatonin helps calm sleep problems. As an added bonus, these neurotransmitters are also associated with maintaining a healthy weight!

3. Sun. It’s no secret that sunshine elevates mood. Even people without SAD feel an extra pep in their step on a beautifully sunny day. But, why does natural light have such a sunny effect? For one, our body uses the sun for Vitamin D production, a vitamin when in optimal levels has been scientifically shown to decrease rates of anxiety and depression. If you live in a grey climate, it’s important to supplement with Vitamin D3, especially from winter to spring, and since the body uses sun to activate Vitamin D, get outside for a bit (I do this by taking a walk), even on grey days. Believe it or not, some UVB rays will make it through those clouds, into your eyes, and your body will soak it up, using it in part for mitochondrial health and Vitamin D assimilation. When I feel especially blue I visit a UVB bed for 5-7 minutes a couple times a week. This is my personal choice and it does seem to help me. However, please do your own research and make a wise decision for yourself.

4. Connection. Time spent with those whom we feel a close relationship has an extraordinary ability to lift spirits. I’ve learned that when I’m feeling the most down is the precise time I need to resist every urge to isolate myself and go be around others. Having a friend or two over for a chit chat or going out to dinner are two of my favorite ways to get connected. It doesn’t take long before I begin to notice a shift in my energy and some joy seeping into the dark corners of my body. A good plan is to make sure you have a team in place to help you notice when you need some connection. This could be a few close friends, a lover, even your doctor.. just establish an agreement where they will check in with you or be aware of when you begin to pull away for a prolonged period, because in my experience, that could be the beginning of a long, dark spiral. Not answering text messages for days or weeks on end is a queue!

5. Purposeful work. This one can be tricky for those of us that don’t have a regular job (or for those of you that don’t necessarily love the job you are in). The truth is, we must feel like we have a purpose in life to keep us going when we want to shut everything down. Whatever makes you feel happy and useful, create time for it. If your 9 to 5 isn’t doing it for you, volunteer, start a side hustle; intentionally create a space where you feel passion and purpose!

6. Gratitude. This one is free and takes next to no time. I like to get in the habit of beginning and ending my day with gratitude. The key is to not only think of something you’re grateful for, but to also feel the feelings of gratitude associated with that thought. One way to do this is to close your eyes and walk through your day, noticing any especially difficult or delightful moments. In the difficult times who or what got you through? Send an energetic thank you to the universe for putting them in your path and to them for what they did. In the delightful moments what did you find so joyful? Zero in on those experiences, reliving the places you felt supported, saw beauty, or had some other experience associated with gratitude. As you focus on those moments, allow your body to fully feel the gratitude you have acknowledged. Over time this becomes easier and before long you’ll be connected to the feeling as quickly as you go through the list, no conscious conjuring needed.

7. Movement. Daily movement is important for a myriad of reasons. When we incorporate movement into our day we tend to have more restful sleep, a normalization of blood pressure, and a lower resting heart rate. As if these benefits aren't enough to get us going, movement also increases blood flow to the brain, which is associated with elevated mood and greater mental clarity. It’s no secret that all these factors will lead to a happier you. Combine this, sun, and my next hack to get a trifecta of boosters at once… sun, movement, and nature will have you on a natural high.

8. Time in nature. Nature has a way of teaching us how to be. Gazing at a tree, watching a leaf blow across the lawn, feeling our bare feet on the earth, all of these are examples of how we can be pulled outside our suffering while simultaneously becoming more in our own body. While sometimes we need to focus on our problems to find resolution, there is a time and place for allowing ourselves to get lost in something else, reminding us of our true nature. Mother Nature has the perfect way of providing that space for us. So, maybe hit a trail or your neighborhood street instead of hopping on the treadmill or skip the studio and practice yoga in your backyard instead. Switching things up as little as once or twice a week to get more time in nature can have a positive impact on mood. Besides that, becoming completely present with the beauty in nature is a form of meditation. So, hop outside and get your zen on!

9. Snuggles. Never underestimate the power of human touch. Science shows that hugs, kisses, hand-holding, and massages all lower depression rates. So, make it a daily practice to snuggle up to a loved one or hug a friend. Even snuggling a pet can do the trick. And, in case you needed an excuse.. opting for a massage in the dead of winter is a mental health do!

10. Essential oils. It’s no secret that essential oils are part of my daily health regimen. While this may seem like hippie shit, scientific research actually backs the power of the oil. I like to diffuse a citrus with a mint for a little boost on especially low days or rub a dab on my wrists. If grab and go feels easy, Cheer and Elevation are two pre-made blends sure to introduce a little happy into the day.

There you have it, a few easy breezy mood-boosters to help get you through the grey days of winter. While these are some of my favorites there are lots of options and I’d love to hear some of your favorites. Drop me a line or tag me on social media to share yours! Finally, if you’re feeling especially depressed it’s always a good idea to talk to a health care professional. One resource for finding a licensed practitioner in your area is Psychology Today.