From daydreaming to sex – 18 ways to recharge and boost your mood in 2023

JANUARY can be a testing month. It’s cold, dark, our bank balances have been depleted thanks to the cost of living crisis and Christmas – plus, it’s Blue Monday tomorrow – officially the gloomiest day of the year. 

For many of us, seasonal affective disorder (SAD) is very real.

Neuroscientist and Five Lives chief scientific officer Dr Jenny Barnett says: “Studies show that nine in 10 of us may be affected by the weather. Sometimes these reactions can manifest as SAD, a condition where the change of seasons causes symptoms such as low mood, higher anxiety and fatigue.”

But it doesn’t have to be all doom and gloom, and these little tips and tricks should make for a much happier start to the year.

1. Spice It Up 

Swap milk chocolate for something dark and chilli-laden instead – Lindt Excellence Chilli Dark is delicious. “Dark chocolate is fibre-rich, which keeps your insides happy, and chilli releases the feel-good hormone dopamine, so this rich combo will get you smiling in no time,” says wellbeing coach Natalie Farrell.

2. Get Colouring

Whether it’s painting with the kids or solo doodling, a study published in The Arts In Psychotherapy found engaging in art increases blood flow to the reward centre of the brain, lifting mood. Get those felt tips out!

3. Boost Good Bacteria 

“Magnesium is important for limiting stress and reducing anxiety. Regulating both these emotions is among the best ways to stay happy,” says psychologist Barbara Santini.

So start loading up on magnesium-rich almonds. Meanwhile, maintaining a happy gut has been linked to better mood. Try a daily probiotic – like Biotiful Gut Health Kefir Protein Original – to help increase the good bacteria in your gut.

4. Make A Cuppa

Happiness isn’t grand gestures, expensive holidays and new clothes. “Happiness lives in small, everyday moments, like that first cup of tea in the morning, a smile from a loved one or a beautiful sky on the way to work,” says Becky Hall, life coach and author of The Art Of Enough.

5. Practise Gratitude

Write down four words at the end of each day – three things that you’re thankful for and one that was tougher.

“This can help ground you and help you appreciate the moment,” says Rosie Stockley, founder of Mamawell, a fitness company specialising in pre and postnatal exercise.

6. Stretch It Out

Life coach and yoga instructor Beth Fuller recommends child’s pose if you’re feeling the weight of the world. Kneel on the floor, toes together and knees hip-width apart.

Lower your torso between your knees and extend your arms in front, palms facing down. Relax.

Beth says: “This gentle inversion stimulates blood flow to the brain. You’ll also open up the hips – a place many people hold a lot of tension.”

7. Breathe Properly 

Pause what you’re doing, inhale for four counts, hold the breath for four, exhale for four and hold for four.

“By practising this steady breathing pattern, you move into the ‘rest and digest’ nervous system, signalling to your body you’re safe, which enables you to feel calm and embrace positivity,” Beth explains.

8. Treat Yourself

“Research shows that you need to acknowledge your small wins on the way to reaching a bigger goal,” says self-development expert Iti Malken.

So head out on a solo date, book a nail appointment or buy your favourite magazine for some at-home downtime.

9. Move More

Exercise (even small amounts!) has been found to increase happiness. Feel like you’ve got no time? Try VILPA, or vigorous intermittent lifestyle physical activity.