No one would consider the shorter, darker, colder days to be fertile ground for positivity. With a scroll of the timeline and a quick glance at the TV, we can collectively agree that, at this time of the year, you have to fight for your happiness – it’s not just going to drop in your lap. But like any fight, there are preparations, tactics, even cheat codes, that can give you the advantage. Here’s the inside track on defeating winter blues this season and making it through to the other side like a champion.

Research into aromachology, the study of how scents and fragrances affect human behaviour, has proven that scents can positively improve well-being. A 2013 study in the journal of HortScience revealed that exposure to plum blossom scents can improve your mood and other brain functions, such as memory and speech.

Winter weather equals rubbish skin. And when our skin is worse for wear, it can lead to psychological problems. For aesthetician and product developer Ms Alicia Lartey, improving your skin and well-being is all about consistency and technique. Applying products with your palms instead of your fingertips has been proven to increase the level of oxytocin present in the saliva. Commonly known as the love drug, oxytocin is a hormone that has been linked to warm-fuzzy feelings as well as a reduction in stress and anxiety. “These techniques increase your chances of obtaining smoother and clearer skin by associating your routine with positivity,” she says.

According to Ms Hannah Belsham, health and nutrition coach at Innermost, using natural bristles to brush your skin “can promote tighter skin, cell renewal and blood flow. Some studies show this also helps the lymphatic system release toxins and aids in digestion and kidney function. It’s one of the easiest, cheapest and most effective things we can do to promote health.”

Research published in The Journal Of Consumer Research has shown that when sad, we’re drawn to things that provide tactile stimulation, such as soft fabrics. So, that cashmere sweater really can help you work through the emotion.

“Deep touch pressure” or a squeezing sensation around the body provides therapeutic and calming effects. Activewear, compression wear or even form-fitting clothing, in general, can allow you to experience deep touch pressure and the accompanying anxiety-reducing benefits.

Research into brain health reveals that regular retail therapy is essential to a long and happy life. “Shopping captures several dimensions of personal wellbeing, health and security,” according to a paper published in the Journal Of Epidemiology And Community Health.

Dopamine is known as a “feel-good chemical” due to its connection to our brain’s pleasure centres. MRI studies on the brain have found that our dopamine levels increase in anticipation of us going shopping. When online shopping, the wait time between purchasing and receiving an item builds anticipation. More anticipation, more dopamine.

While dopamine makes us feel good, too much of it can cause us to make poor decisions and lead to buyer’s remorse. You don’t need extra stress this winter, so avoid poor shopping decisions with my 4321 rule:

• Four years – before you buy something, ask yourself: will you still wear it in four years?

• Three outfits or occasions – if you can envision yourself wearing the thing you plan on buying on at least three different occasions or with three different outfits, it’s a keeper.

• Two deep breaths – this calms down the nervous system and ensures external stimuli are not swaying your decisions.

• One night’s sleep – face your decision in the cold light of day to make sure you’re totally happy with your purchase.

Coordinating with loved ones can serve to strengthen bonds and satisfy our evolutionary need to belong, as highlighted by psychoanalyst Dr Brenda Berger, who suggests that such mirroring behaviour increases confidence and satisfaction.

This time of year, it’s easy to slip into a daily uniform consisting of the same black, grey and navy outfits. However, according to a 2014 report, outlandish clothes in bold prints and bright hues can provide an emotional release. Outlandish clothes carry a tension-release dimension that fosters a feeling of escapism. Additionally, long-wavelength colours – reds, oranges and yellows – help us to feel more active during these dreary days by activating sympathetic neurons in our autonomic nervous system (ANS), triggering a get-up-and-go response.

Our bodies are primed to slow down over the colder months. Avoid injury by taking this onboard and adjusting accordingly by dialling down your exercise routine. “During the winter seasons, I change up my training and focus more on movement and flexibility, lighter weights and mobility,” says yoga teacher and trainer Ms Olivia Eleni.

Make like Dory. “Swimming allows us to separate ourselves from work and our phones and focus on one act for however long we swim, which is invaluable in today’s age,” says Mr Nathaniel Cole, cofounder of the inner-city swim club Swim Dem Crew.

“Good sleep gives us more energy and helps us fend off winter bugs, regulate mood and protects us from longer-term health issues,” says Ms Kathryn Pinkham, founder of The Insomnia Clinic. If you struggle to sleep, you might think jumping into bed earlier is the key, but Pinkham cautions against this. “Getting a solid eight hours is not always easy, so what can you do?” she says. “This might sound counter-intuitive, but spending less time in bed is key. If you go to bed too early, your ‘appetite’ for sleep won’t be strong enough, so you will either struggle to fall asleep or wake up at night. Push back your bedtime by an hour and set your alarm earlier as well – this will increase the quality of your sleep, which is more important than the quantity.”

Sport and exercise medicine consultant Dr Sam Botchey suggests that “deep breathing, belly breathing and box breathing can invoke a relaxation response, which is a healthy way to counter the build-up of the many stresses we accumulate daily.” Try it out for yourself: breathe in through your nose, slowly let your breath flow deep into your belly without forcing it, count steadily from one to four, then breathe through your mouth and count steadily from one to four again. Keep doing this for at least five minutes.

According to co-founder of The Nerd Council Mr Timi Ofarn, warding off Seasonal Affective Disorder (SAD), a type of depression that commonly occurs during winter, can be as easy as switching on your game console. “Playing video games can improve and develop various cognitive skills such as problem-solving, hand-eye coordination, memory and more,” he says. “My current personal favourites are Destiny 2, Overwatch 2 and Diablo IV.”

The blue light from our screens “can make it harder for you to sleep and cause eye strain and headaches” says health and wellness expert Mr Jay Riggs. “Try to wear glasses with blue light protection and switch your devices to night shift modes. You might even see an increase in your concentration and find that you sleep better.”

Even if we cut back on screen time, the influx of news about rising sea levels and unprecedented weather conditions can lead to eco-anxiety, a challenging emotional response to climate change. Ms Rosette Ale, a specialist in textile waste, argues that breaking out the needle and thread is the perfect antidote to assuage your fears. “Upcycling and clothes mending serves as an avenue to unwind, unleash imagination and relax,” she says.

A 2003 study from the Journal Of Psychological Science linked increased levels of darkness to a rise in morally questionable behaviours. Protect your character by getting out in the daylight as much as possible.

A 2002 study linked exposure to daylight to increased levels of serotonin levels, a chemical messenger in the brain associated with improved mood, reduced anxiety, and enhanced overall well-being. Interior architect and founder of Studio Milne, Ms Ruth Milne, says to “consider window views and ensure your glazing lets lots of lovely daylight stream in during the day”.

“Any electric lights should be warm toned for a cosier feel,” Milne says. Research shows that cosy lighting will help to keep emotions steady, allowing you to think more clearly and make more rational decisions.

Ms Margaret Larson, managing director at Sustainable Furniture, defines biophilic design as “a powerful tool that aims to create a peaceful and sustainable living environment by incorporating elements of nature and maximising natural light.” Milne suggests using “indoor plants to create a calming oasis that helps relieve stress and incorporate colours and organic textures you would find outdoors”.

When we’re burnt out and feeling low, housecleaning can seem insurmountable. However, when surrounded by clutter, our ability to focus and be productive goes out the window. According to professional organiser Ms Tanya Sanyal, decluttering and organising can greatly impact your well-being. “Really, intentional organisation is an energetic shift that reflects our priorities,” she says.

“Cooking feels like therapy,” says private chef Ms Victoria Idowu. “It increases mindfulness because you’re focusing on ingredients, smells and tastes.”

Experiencing physical discomfort can bring your wellness journey to a halt. This year, my personal mission to minimise joint pain, exacerbated by cold weather, led me to try temperature-based wellness practices to great success. Red light therapy involves exposure to low-level red or near-infrared light. Ms Emma Webber, manager at LondonCryo, stresses how easily this practice can be built into your routine. “Using red light therapy for just 20 minutes a day, you can help to boost your energy, speed up healing, lower inflammation, among many other benefits,” she says.

“Short-term exposure to temperature stressors starts adaptive processes to protect the body, which repairs the cells from the inside,” says Dr Susanna Søberg, founder of The Thermalist Cure. Alongside red-light therapy, I also experienced a noticeable pain reduction and mood boost from cryotherapy: exposure to extremely cold temperatures. However, stress optimisation coach Mr Michael Adu argues that a simple cold shower can also do the trick. “Immersing yourself in the cold swiftly sidelines any concerns, bringing you into the present,” he says.

When challenging injustice, progress at a societal level isn’t the only benefit. A study in the Australian & New Zealand Journal Of Psychiatry found that standing up for your beliefs can be cathartic. You don’t have to be the next Dr Martin Luther King Jr, but you have a voice, so use it.

Being charitable gives us a dose of that warm, fuzzy feeling known as “helper’s high”, and biochemical studies have linked it to positive changes in the body's immune function and a reduction in stress hormones.

“Show kindness and compassion to your body and mind, and you’ll notice an improvement,” Riggs says.

Inclusive wellbeing consultant Ms Subira Jones argues that this season is the perfect time to relocate your north star, which she defines as your life’s purpose. “There is a difference between being rundown and being burnt out,” she says. “One is a momentary period of exhaustion, and one is part of the mental health crisis. When you don’t know your north star, you are in danger of burning out.”

Sometimes, it can feel like you’re being pulled in a million different directions. Take your cue from Ms Fearne Cotton, broadcaster, author and founder of the Happy Place app and “say no to things that aren’t in your comfort zone” and “say yes to things that make you feel at peace. Happiness is intrinsically individual; try to make space for your self-care if possible.”

“When you’re not feeling your best, you might find it easier to cut yourself off from people and stay in your little bubble,” Riggs says. “However, isolating yourself can worsen your mental health.” Clinical psychologist Dr Amani Milligan agrees. “Try organising a games night or an indoor activity,” she says. “Then you can escape the cold while seeing people – two birds with one stone.”

Time to start a new journal. “Keep track of your mood and stress across a week’s period and notice the cues and triggers that make you feel better or worse,” says Mr Jordan Vyas-Lee, a leading psychotherapist and cofounder of mental healthcare clinic Kove.

Ms Poppy Delbridge, founder of the Rapid Tapping app, believes that happiness can be found at our fingertips. “You tap on points in the face and upper body as you allow feelings to be acknowledged,” she says. “Many people find it releases limiting beliefs and inner blocks.”