5. Walk around the Block

If you work in a windowless office, make sure you step out to see the sun a few times throughout the day.

“A couple of studies show that people who get more light exposure during the day have fewer sleep problems and less depression, and evidence suggests that light can keep you alert and productive,” says Daniel Kripke, MD, a light and sleep expert with the University of California.

If you have more time, a longer bout of exercise may also spark a smile. “Lots of people skip working out when their moods aren’t ideal because they don’t have the mental energy to switch gears,” says mental health and exercise expert Jack Raglin, PhD, of Indiana University in the US. “But the trick lies in finding the right workout to match the mood you’re in.” When you’re battling the blues, try something low-key and mindless. “Studies have shown that even mild exercise—about 40% of your max heart rate—can lift your mood,” says Raglin. “So if you’re not up for the usual high-energy stuff, do some leisure activity you enjoy, such as digging in your garden or walking in a park. View it as mental recreation, not exercise.”

If you’re angry, pick something that makes you focus. “As tempting as it may be, skip the kickboxing,” Raglin advises. “You can’t punch away anger. Instead, do something that involves your mind and keeps you from focusing and ruminating on what has you angry. Play squash, or take an aerobics class you’ve never tried. Learning new moves will free your mind from what’s upsetting you.”

Click here see the next tip.