1. Catch the Morning Light

When you feel sad, you are most likely to be tempted to lie in bed with your curtains closed. That is your depression talking and it is trying to ruin your body clock. You should resist that urge for just a few minutes. Leave your house immediately after you wake up, if possible, within the first 20 minutes. It is not necessary to look at the sun (please do not!), but it is necessary to go out.

Even though a window lets in sunlight, it also blocks the particular light that your brain is in need of to wake up. So, sitting close to a window will not suffice; you need fresh air and sunlight outside. The light-sensitive cells in your retina detect morning sunlight and transmit signals to your brain's suprachiasmatic nucleus, which helps regulate cortisol release. This is not the cortisol related to stress; it is the cortisol that activates energy.

It actually works like a timer in your brain, making you feel refreshed then and likely sleepy around 16 hours later. So, get outdoors for 10 minutes on a sunny day or 20 minutes on an overcast day.

2. The Ice Water Face Dip

This is not something I would recommend doing on your own, but I am sure you will like the feeling afterward. Just a little bit shocking and it's okay. But if that's the point anyway, then it all makes sense. What if the situation turns worse? What if you feel anxiety quite hard, and panic attacks or depression or headaches? I tell you what to do. Get yourself a big container and fill it with ice and cold water. Take a deep breath and plunge your face in the water for 30 seconds, covering your eyes and nose.

It triggers a very old reflex called the "Mammalian Dive Reflex," which is also the biological switch that operates when a person falls into a cold ocean.

Immediately, your body changes for the fight: it slows your heartbeat, and blood is pumped to the brain and heart. Your nervous system, which was in a 'panic' state, can be shifted to a 'calm' state through activation of calming mechanisms such as the vagus nerve. It is like your nervous system gradually shifting from a stressed state to a calm state through controlled breathing and relaxation techniques.

3. Feed Your "Second Brain"

You may think that your mood is purely a matter of your gut brain, but here's a surprise: nearly 90% of serotonin, the chemical that makes you feel happy, is actually produced in your gut. So if your stomach is upset or inflamed, your brain will be too.

Don't just try to "eat healthy" because that's too vague. I want you to be specific. What are you going to do? Add fermented foods to your diet. Things like kimchi, sauerkraut or even plain yogurt. They are loaded with "psychobiotics, " which are basically good bacteria that communicate with your brain and tell it to calm down. Imagine you're planting a garden in your stomach to boost your mood.

4. Look at Trees, Not Screens

Are you living in a city? Then look closely. Everything there is made up of straight lines, sharp corners and grey boxes. Whether you like it or not, your brain has to work hard to process that. It creates a background stress that you don't even notice. Nature is totally different. It has "fractals" in it, complex patterns that repeat, for instance, tree branches or clouds.

Your brain loves these patterns. It is equipped to understand them without any effort. Studies show that simply looking at a tree or watching the sky can significantly reduce stress. It is like a visual drug. If you are unable to go outside, even a video of a forest will do. Just let your eyes have some rest from the boxes.

5. The "Awe" Walk

Depression narrows your vision, making it hard to see beyond your own self and pain. The most effective way to get out of that is not by "thinking positive, " but by feeling small. Find something enormous, for example, the starry sky, a skyscraper, or a river of great width.

This experience is "Awe." When you face something so big, your brain talks to itself and actually shuts down the part that keeps harping on your problems. It is a strange relief, feeling small makes your problems feel small too.

6. Rest Without Sleeping

Depression, among its terrible tricks, makes you want to sleep but be unable to fall asleep. You are totally worn out but your mind won't stop racing. Instead of going against it, practice 'Non-Sleep Deep Rest' techniques such as deep relaxation or meditation.

The process is simple: you just lie down, close your eyes and listen to a guide who asks you to focus on different parts of your body. You are not falling asleep but you are in a trance. Twenty minutes of this can make one feel as if they have had a 90-minute nap. The brain is given a chance to renew its energy, without the tiredness that usually follows when one sleeps too much.

7. Use a Weighted Blanket

There is a good reason for the practice of tightly wrapping babies: people generally find that the pressure makes them feel more secure. If you suffer from anxiety, you may experience a sensation of being physically 'floaty' or without support. In such a case, a weighted blanket will come to your rescue. It "deeply pressures" your body by its weight.

It's a very comforting and reassuring signal for the body, sent via the nervous system. This results in the deactivation of the "fight or flight" mode and, hence, the nervous system relaxes. If you do not own a weighted blanket, layer up with a few heavy blankets or put on a tight, heavy hoodie. It is very simple to do, but your body reacts to it immediately.

8. The Long Exhale

People constantly advise you to "take a deep breath" when you are under stress. However, in reality, air intake outside the breathing pattern may cause your heart to pump even faster. The secret to calming down lies in the breath, out.

To really calm the body, the exhale must be longer than the inhale. Just try this: breathe in for 4 seconds, hold the breath for 7 seconds and exhale vigorously for 8 seconds. Do it 4 times. It works like a brake pedal for your anxiety.

9. Get a "Happy Lamp"

If it's winter or you're working in a dark room, your brain doesn't get the signal to produce the chemicals of happiness. A regular desk lamp is simply not enough. What you really need is a "Light Therapy Box" that is very bright (around 10,000 lux).

Put it on your desk while you are having your breakfast or checking your emails. You don't have to look at it; just have it close to you. It deceives your brain into thinking it is a sunny summer day and your brain reacts by elevating your mood. It's a pretty neat trick to biologically hack your system without pills.

10. Earn Your Screen Time

We are all aware that scrolling through social media deteriorates our mood. It is a trap. You watch the best parts of everyone else's life and feel bad about your own. But quitting is not easy.

Experiment with a new rule: "Dopamine Gating." You are not allowed to use your phone unless you have done one small, real thing first. Making your bed, drinking a glass of water or washing a dish are some examples. After that, you can look. This method helps your brain to derive pleasure from doing things rather than just from tapping a screen.

11. Forest Bathing

It is a very elegant Japanese phrase that essentially means being in nature. To defend themselves, trees emit some substances into the air. When you inhale these, your body is actually very smart, boosting your immune system and reducing stress hormones.

You really don't have to go on a long hiking trip. A walk in any park with some pine trees can do the job. Just put your phone away and breathe. Smell the dirt and the leaves. It is a natural mood lift that is completely free.

12. Do a Tiny Favor

Depression is a feeling of loneliness. It persuades you that you are the only one. One of the quickest ways to silence that voice is to do something small for someone else.

Help a stranger by holding the door for them. Write a nice text to a friend. It does not have to be big. Helping someone releases oxytocin, the hormone that creates bonds. It changes your brain from "survival mode" to "connection mode". You feel more secure and warmer when that happens.

13. Listen to Binaural Beats

Sometimes you just can't "think" your way out of a bad mood. You have to resort to using sound. Binaural beats are these weird soundtracks where each ear receives a slightly different tone.

You must use headphones for this. Your brain works to even out the sounds; it slows down its own waves. Without you having to try, it can lead you to a calm state. There are lots of them and you don't have to pay for them; just search on YouTube. It is quite an unusual thing to say, but give it a try.

14. Spice It Up with Saffron

Normally, we would go to the pharmacy for a remedy but do not forget that the spice aisle also has its power. Saffron, the red spice in paella, has been shown in clinical studies to have a mood-lifting effect.

It helps elevate the same neurotransmitters that some medicines target. Just a little can be added to your tea or food. It is not a solution to the problem, but it is a gentle, natural way to share a little extra of your brain with yourself.

15. Brush with the Wrong Hand

When you are depressed, every day seems to be the same. Your brain operates on autopilot. You must wake it up. Tonight, try brushing your teeth with your non-dominant hand.

It is going to be irritating and awkward for you. You will have to concentrate really hard. That concentration is precisely what you need! It makes your brain work differently and helps it get out of a routine. It is a very small trick that shows your brain is still capable of learning new things.

Authored By

Shebna N Osanmoh I, PMHNP-BC

December 11, 2025

Shebna N Osanmoh is a board-certified Psychiatric Mental Health Nurse Practitioner with extensive experience across the mental health spectrum. Holding a Master’s in Psychiatric/Mental Health Nursing from Walden University, Shebna provides compassionate, culturally sensitive care for a wide range of mental health conditions, emphasizing holistic and individualized treatment approaches to support patients in their wellness journey.