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 American Society for Horticultural Science’s HortScience journal revealed that exposure to plum blossom scents can improve 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 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 and 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,” Lartey says.

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.

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.

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, 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 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 today,” says Nathaniel Cole, co-founder 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 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 Timi Ofarn, the co-founder of cofounder of podcast The Nerd Council, 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 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 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.”

A 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.

Another 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. Ruth Milne, interior architect and founder of Studio Milne, says to “consider window views and ensure your glazing lets lots of lovely daylight stream in during the day”.

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

Being charitable gives us a dose of that warm 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.

Inclusive wellbeing consultant 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 Fearne Cotton, broadcaster, author and founder of the Happy Place podcast 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 Jordan Vyas-Lee, a leading psychotherapist and co-founder of London-based mental healthcare clinic Kove.