by Cynthia Germain

Winter has a way of lingering, with stretches of gray days and weather that keeps you indoors. It hits you emotionally, not sadness but simply low energy and a sense that everything takes a bit more effort. During winters like this, I often think back to a research project I was involved in years ago that focused specifically on older adults and how intentional laughter might support emotional and physical well-being.

What’s interesting is that current research continues to build on this same idea, showing that laughter, even when it starts on purpose, can have real benefits as we age. It’s not about comedy or jokes, and it’s definitely not “cheer up.” In the program I worked on, older adults living in the community were given a simple “laughter kit.” No technology. Just a mirror and a short set of instructions. You looked at yourself, you smiled, you made sounds of laughter, feeling at first awkward and forced. And then something interesting happened. The body responded before the emotion did.

At the time, we observed that older adults who practiced intentional laughter regularly felt calmer, more relaxed, and more open to engagement. What’s important is that current research supports these same observations. The physical act of laughter (deep breathing, facial movement, and laughing sounds) can activate calming responses in the body whether laughter is spontaneous or intentional. Studies now show that structured laughter practices can improve mood, support relaxation, and reduce stress and feelings of loneliness.

The mirror turned out to be one of the most effective tools. For older adults, especially those living alone, it created a moment of quiet self-connection. Participants often reported that holding a mirror is something they could do consistently without pressure. Then seeing their own face soften as they smiled and feeling a sense of humor as they saw themselves laugh became part of the experience.

Both then and now, this kind of laughter practice isn’t framed as a cure or a distraction. It’s not about minimizing loneliness or pretending winter, or aging, is easy. It’s about giving the nervous system a reset. Just like stretching or taking a short walk can help the body feel better, intentional laughter is a small physical action that can gently shift how the body holds stress.

So a small practice on a gray day:

• Sit comfortably with a small mirror (you could do this in front of the bathroom mirror but why not sit down and relax)
• Take two slow, deep breaths.
• Look at yourself and gently smile.
• Exhale with a soft “ha.”
• Repeat for 30–60 seconds.

Do this at least 2-3 times per week. It may feel odd. That’s okay. You don’t have to believe in it. You don’t have to feel joyful. The goal is simply to feel a little less tight.

Winter can narrow our worlds. We move less, we see fewer people. And for many older adults, days can pass with limited interaction or stimulation. This research reminds us that small, intentional physical actions can change how the day feels. Laughter that starts out on purpose can create a pause and bring a little lightness. And sometimes, on a gray winter day, that’s enough. Give it a try!