To get rid of the winter blues do everything you can to increase the amount of light coming into your home. Get started by keeping curtains and blinds open. One surefire way to get enough sunlight: get out and play in the snow.

Work It Out

Get out there and move your body. Frequent exercise can be a powerful mood enhancer. It works as well as antidepressants for most cases of mild or moderate depression. All you need is at least 20 minutes of aerobic exercise three times a week. Walk, lift weights, jump rope, cycle—any form will do. Work up a sweat to get the best effect.

Turn Off the Tube

The longer you watch television, the more your mood suffers. Watching hours of reruns, movie marathons, or game shows may seem like a way to relieve stress and fill up on entertainment, but studies show that people who watch a lot of television usually have intensified feelings of isolation.

Be Willing to Volunteer

Helping others reduces isolation and gives a sense of accomplishment and purpose. Researchers found that people who offered their time to help others were less likely to feel sad or anxious. You don’t need to join an organized volunteer group to experience a mood lift. Informally helping a friend, family member, or neighbor can be just as effective.

Lift Your Spirit

Attend services at your church or temple. In a study of 4,000 older people, researchers found that those who frequently attended worship services were half as likely to be depressed as those who didn’t.

Put It in Writing

Record your feelings on paper—especially painful feelings. Writing about your most painful emotions can improve your psychological well-being. Sit with a blank piece of paper in front of you and write nonstop about the most distressing event in your life right now. Don’t think; just write.

Get Your ZZZs

People who regularly get less than eight hours of sleep have lower serotonin levels than those who get full nights of rest. To help ensure a good night’s rest, try to go to bed at the same time every evening and rise at the same time every morning—even on weekends.