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5 Ways to Create Happiness Triggers For Your Seasonal Affective Disorder

Updated: Nov 11

Happiness triggers for Seasonal Affective Disorder

As the days grow shorter and the chill of winter settles in, some of us may experience Seasonal Affective Disorder…or the Winter Blues. If we’re going to be stuck indoors, then why not create a home space that can trigger our feelings of happiness, comfort, and safety? Here are five ways you can do that.

 

1. Documenting Your “Happiness History”

One of my favorite things in my home is a digital photo frame. It’s a small thing, but it brings me a lot of joy. Every time I glance at it, I’m reminded of the people I’ve met, the places I’ve been, and the experiences that have shaped me. It’s like a little gratitude machine, helping me stay connected to those happy moments, even on the darkest winter days. I also uploaded images of my favourite shows, movies, and characters.

 

If you don’t have a digital photo frame – don’t fret –you can use an old laptop, phone, or ipad. It’s also really exciting to update the photo album, by adding new photos to it! Let the album grow with you.

 

2. Using All Five Senses

For me, it’s sensation of gentle breeze on my skin, created by my fan. That little breeze reminds me of my childhood in Hong Kong spent in my grandparents’ home. It brings my mind and body back to past moments of calm and safety.

 

Maybe for you, it’s the scent of a particular candle, the sound of your favorite music, or the feel of a soft blanket. Think about what sensory experiences make you feel at safe and calm, and incorporate them into your daily life.

 

3. Give Names to Things to Create Emotional Connection

I’ve always had a habit of naming things in my home—my plants, my Roomba, even some of my stuffed animals. It might sound silly, but it adds a layer of emotional connection and safety in your space. These names often come from books or manga I love, or they remind me of special people or moments in my life. Naming things gives them personality and meaning, turning ordinary objects into something that can bring up memories or emotions.

 

I’ve named one of my plants after my late grandpa. As I heal from the grief of loss, I find that things that remind me of my grandpa really help me appreciate the time I got to spend with him…morning dim sums and small moments of loving care that he has provided me.

 

4. Cultivate Calm with Hygge

Winter is the perfect time to embrace the Danish concept of hygge, which is all about creating a cozy, inviting atmosphere. I’ve set up ambient lighting in my home and created a little nook where I can curl up with a book and some calming music. It’s my go-to spot for a hyggelig evening. Having everything ready for a cozy night in makes it so much easier to choose calm over chaos. You don’t need to do anything extravagant—sometimes, a candle and a comfortable chair are all you need to create that warm, peaceful vibe.

 

5. Fill Your Space with What You Love

Take a moment to look around your home and think about what you love seeing every day. Maybe it’s your collection of books, some artwork, or even just the way you’ve arranged your furniture. For some, it might be about filling the space with posters, figurines, or your hobbies. For others, it could be the simplicity of a minimalist setup.

 

Consider what kind of emotions you want to be feeling throughout your day. And really think about what kind of items and décor can elicit these emotions. For me, I have a stuffed animal named 可乐 that brings out my cute aggression (Canto: 肉紧). And I have shower curtains with tree art on it to bring me calm. Don’t be afraid to change things up. Sometimes, the act of change can also bring tinges of excitement and differentiate different moments and seasons in your life!

 

 

This winter, why not take the time to create happiness triggers in your home? Whether it’s surrounding yourself with happy memories, engaging your senses, or cultivating a calm, cozy environment, these little things can make a big difference in our mental health.

 

After all, home is where we find comfort and joy—so let’s make it a place that truly reflects that.


Hey there, my name is Harry, and I’m an Asian therapist here to support your search for health and authenticity. If you are open to weekly self-care FUN-ctivities, subscribe to my “Happy Chemicals Club.” If you enjoy podcasts, you can check these out.



Harry Au

Therapy for Asians

MSW, RSW | he/him



I help Asians go from feeling trapped to becoming self-liberated.

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