When your mood is falling as fast as the thermometer, these small lifestyle changes may help boost your spirits.

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. We are in the thick of it right now, the good news is we are closer to the warmer weather than we were! Get a jump on beating those blues with these scientifically proven ways to lift your spirits and feel good all winter long, no matter how short the days get or how low the temperatures drop.

1. Give your skin some TLC

There’s no denying that your skin looks better in the summer, with its sun-kissed glow and fresh dewiness (thank you, humidity). There’s also no denying that as temperatures and humidity levels plummet, all that cold, dry air takes a toll on your complexion. That’s why now is the perfect time to up your skin game. Re-evaluate the ingredients in your skincare routine and get the pros involved. Talk to your dermatologists about the best topical ingredients to use, such as retinol and peptides. Talk to your doctor about giving your skin a boost from the inside out with a beauty supplement that contains ingredients like collagen. After all, who doesn’t feel better when their skin looks good?

2. Make your environment brighter

When your body is craving more daylight, sitting next to an artificial light also called a light box for 30 minutes per day can be very effective. Opening blinds and curtains, trimming back tree branches, and sitting closer to windows can also help provide an extra dose of sunshine.

3. Eat smarter

Certain foods, like chocolate, can help to enhance your mood and relieve anxiety. Other foods, like carbohydrates and candy can provide temporary feelings of euphoria, but could ultimately increase feelings of anxiety and depression.

4. 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 depressed, irritable, lethargic, and have trouble waking up in the morning—especially when it’s still dark out. Studies show that a dawn simulator, 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.

5. Exercise

A 2005 study from Harvard 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 found that exercise under bright light improved general mental health, social functioning, depressive symptoms, and vitality, while exercise in ordinary light improved vitality only.

6. Turn on the tunes

In a 2013 study, researchers showed that listening to upbeat or cheery music significantly improved participant’s mood in both the short and long term. Music is food for the soul!

7. Plan a vacation

Longing for sunnier days at the beach? Research shows that the simple act of planning a vacation causes a significant increase in overall happiness. Even though many of us are not or unable to travel at present, just planning for a future vacation is helpful.

8. Help others

Ladling out soup at the local shelter or volunteering your time can improve mental health and life satisfaction.

9. Get outside

Talking yourself into taking a walk when the temperatures plummet isn’t easy, but the benefits are huge: Spending time outside (even when it’s chilly!) can improve focus, reduce symptoms of SAD, and lower stress levels.

Credits: Brigitt Earley, M. Rudd

Written By: Laura Therrien (laurat@jj.team)