Most of people know that physical exercise improves the mood, but theories don’t always help you get up from the couch when you're down. However, only the first step is difficult, after that everything goes smoothly. We don’t even have to overstrain ourselves, since according to researches, there are positive effects even after five minutes of light exercise. Mood improvement, dopamine and serotonin production, and anxiety reduction will begin even if you only reach about 40% of the maximum heart rate.

So the emphasis isn’t on the intensity of exercise but to choose an exercise form that suits your mood. It can be a few moves, one or two arm circles, a couple of yoga poses, a light dance for your favourite music or a light walk. Exercising is also good because your posture affects your mood, and certain emotional states are also related to posture. Therefore with a great stretch, feelings already change. 

A caress will also make you feel better, since a friendly hug, a caress from your significant other or a relaxing massage initiates quite profound changes in the body's hormone production. Caressing affects stress hormones and triggers oxytocin production, which is responsible not only for bonding but also reduces the feeling of pain and fear. You don’t have to worry if you’re completely alone, as you can caress yourself anywhere and anytime. Just rub your forehead, your hand and your neck; this improvised little massage slows down your pulse and reduces the production of the stress hormone called cortisol. Of course, you can also enjoy classical massages, while caressing animals and showering also have a therapeutic effect.

The power of music covers numerous fields, from raising children to holidays, from enhancing creativity through promoting learning and concentration to relaxation. Of course science can’t exclude itself from the magic of music, but researchers are interested not only in the fun. They’re interested in exactly what’s happening in the brain when we listen to music, thus a new branch of science has emerged called neuromusicology. Scientists have found that listening to music and playing music is like a spiritual caress: similarly to caressing, it reduces cortisol levels and increases dopamine, which is also called a motivational molecule and plays a role in the brain’s reward centre. It doesn’t necessarily have to be happy music to heal. Sometimes a melancholic song fits your mood and it helps you deal with your current emotions. 

If you wish to get even more immersed in the healing power of sounds, you should try sound bath, which, as a continuation of ancient traditions, helps you relax and promote a more positive attitude with drums, gongs and singing bowls.

Rehydration is of key importance every season for preserving health, balanced mood and freshness. In the cold a good hot drink such as tea or cocoa is the best for that. If you love spices, you can make chai tea or chai latté, in which you can put traditional oriental spices. In addition to cloves and ginger, you can add cardamom to it, which reduces anxiety and depression while cinnamon invigorates and helps you concentrate. Among herbs, safflower and ginseng have proven mood-enhancing effects among others.