5 Science-Backed Ways to Beat Winter Depression Naturally

Winter often brings with it a feeling of depression, with about 20% of the population experiencing varying levels of Seasonal Affective Disorder (SAD), a type of depression triggered by shorter daylight hours and reduced exposure to sunlight.

The lack of light increases the body’s production of melatonin, a hormone that promotes sleepiness. Those affected by SAD often begin to feel the shift as soon as clocks change for winter and darkness arrives earlier in the day.

The symptoms of winter depression are similar to general depression, but with some distinct characteristics, such as strong cravings for carbohydrates, difficulty waking up in the morning, irritability, fatigue, social withdrawal, and lack of patience.

According to a study of 150,000 people, women tend to suffer more than men from winter depression. Researchers at the University of Glasgow believe this may be due to the female brain being more sensitive to cold and darkness.

There are many ways to reduce the effects of winter depression, including physical activity, sunlight exposure, and a balanced diet. Following are 5 science-backed and surprising tips to help you cope:

1. Clean Your House
If you have some free time, use it to clean your home. Science confirms that housework triggers the release of brain chemicals that promote feelings of happiness. Wash the dishes, tidy up, and clean your windows- you’ll likely feel better afterward.

In fact, a 2015 survey found that people who make their bed every morning report being happier. So go ahead and change those sheets!

2. Banana Peel Tea
Researchers in Taiwan discovered that banana peels contain compounds that can boost serotonin levels in the body. Banana peels are rich in magnesium, which protects the body from dehydration and helps regulate adrenaline.

To prepare: Boil the banana peel in water for about 15 minutes, remove it, let the tea cool, and drink. Chamomile tea is also a great option before bed for reducing stress and calming anxiety.

3. Bring Plants Indoors
As doors and windows are often shut during winter, indoor air can become stale. Adding plants to your home improves air quality. According to a NASA study, certain plants filter harmful pollutants from the air and positively affect both physical comfort and stress levels.

4. Add Color to Your Space
A 2016 study found that colors affect mood- 60% of participants responded positively to color changes. Orange sparks enthusiasm, red increases blood circulation, and yellow boosts joy. The color green received the most positive reactions and is known to promote calm. Try to bring more color into your home through clothing, wall art, food, and decor.

5. Smile- Even If You Don’t Feel Like It
When all else fails, smile. If you can’t muster a real one, fake it. Researchers found that even artificial facial expressions can influence emotions. Laughter- even forced- can produce genuine feelings of happiness.

If none of this helps, just wait a few months- when winter ends, the blues usually fade too.