No matter where you live, the days are shorter and the nights get cooler. The winter blues” are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season.Its’ hard for even the best of us to not get a little down.

Luckily, there’s some things you can do to prevent the winter blues from coming on and get yourself back to normal if they’re already here.

1. Exercise

Exercise isn’t only for maintaining your weight and staying healthy.  It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers.  Exercise also helps your mind by releasing those “feel good chemicals” that improve your mood. 

2. Eat a Healthy Diet

What and when you eat has a great affect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels. 

3. Get Some Sun

Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors.  Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to “full spectrum” bulbs. These mimic natural light and actually have the same affects on your mind as the real thing. 

4. Act on your Resolutions

A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.

5. Avoid Binge Drinking to Stave Off the Winter Blues

Staying in with a cold beer or a nice glass of wine may seem like the only thing to do in the winter months, and many people who feel down also tend to turn to alcohol when they’re feeling down. But alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. Avoiding alcohol when you are already depressed is a good idea. Moderate drinking is fine for most people