Two seafood meals a week. “Seafood is rich in omega-3 fatty acids, which are almost as effective as antidepressants.” says Joseph Shibley, M.D., of the National Institutes of Health. Spray some perfume. Through the stomach, you can reach a person’s mind, and through the nostrils you can flip the switch on the other person’s mood channel. A physiobehavioral study found that the sound of a dentist’s office drilling teeth with a drill will be less frightening in a waiting room filled with the smell of oranges and lavender. Set a goal that’s easy to handle. “Setting goals gives people a renewed sense of meaning by making them feel empowered and in control.” according to Dr. Jennifer Chevins of Ohio, “and the sense of accomplishment that comes from achieving a goal gives a person confidence.” But goals need to be reasonably specific and attainable in multiple ways. For example, your goal is to box three times a week at the gym, not vaguely lose 10 pounds. If you miss a workout, don’t consume starch for dinner. Drink a glass of whole milk. Milk is rich in tryptophan, which the body needs to produce serotonin, a natural antidepressant that puts the brain in a state of euphoria. Dr. Susan Kleiner, author of The Good Mood Diet, believes that drinking three glasses of whole milk a day can boost your mood. Get a “half-hour workout” five times a week. A study of 12,000 people in the Scandinavian Journal of Medicine found that regular runners were less stressed and had less sense of injustice in their lives than sedentary people. Take a nap. Scholars at the Stanford Sleep Epidemiology Research Center found that people with sleep disorders had five times the depression index of those who slept well.